Resistance Training Program Design - PowerPoint by liwenting

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									Resistance Training Program
          Design

         Chapter 15
   Basic Principles of Exercise
         Program Design

• A number of basic principles apply to all
  types of exercise programs, whether they
  are designed to improve strength, aerobic
  endurance, flexibility or body composition.
 Specificity Training Principle
• “The body’s physiological and metabolic
  responses and adaptations to exercise
  training are specific to the type of exercise
  and the muscle groups involved”.
  – Strength vs. Endurance
  – Fast twitch/Slow twitch
  – Flexibility
  Overload Training Principle

• To promote improvements in physical fitness
  components, the physiological systems of the
  body must be taxed using loads that are greater
  than those to which the individual is
  accustomed.
  –   Frequency
  –   Intensity
  –   Time
  –   Volume
    Principle of Progression
• Throughout the training program, you must
  progressively increase the training volume,
  or overload, to stimulate further
  improvements.
  – Theory of “too’s”
  – Periodization Planning
  – Active Rest
     Components of a Resistance
         Training Program
•   P.363
•   Frequency
•   Intensity
•   Time
•   Type/mode
•   Rate of Progression
   Primary Resistance Training
             Goals
• Muscular Endurance “I want more
  stamina”
• Hypertrophy “I want get huge”
• Strength “I want to get stronger”
• P.378 Table 15.6
               Choice (Mode/Type)

• Factors
   –   Specificity
   –   Correct technique is very important
   –   Health and weight loss should involve using large muscle groups
   –   Client goals
• Types of Resistance Training
   – Core=multijoint exercise that recruit large muscle groups
   – Power/Explosive (both core/structural)
   – Assistance=Single joint exercises recruiting small muscles
• Guidelines for choosing
   – One exercise per muscle group
        • Used for beginners with no special conditions
   – Client specific
        • Based on specific needs of the client
                Frequency
• The number of training sessions
  completed in a given period of time
  – Training status
     • P.364 Table 15.1
     • P.367 Table 15.2
  – Time available
  – Sport season
                 Order
1.   Power
2.   Other Core
3.   Assistance
•    Push and Pull
•    Upper body Lower body
•    Supper sets
•    Compound sets
Load and Repetitions (Intensity)
• Specificity
• % 1RM P.371 Table 15.3
  – Actual is better than predicted
• % Body Weight P.376 Table 15.5
  – Good for untrained/inexperienced clients – core or
    assistance exercises
• Repetition Max
  – 4 RM for core 8 RM for assistance
• Assigning Load and Repetitions (Intensity) P.378
  Table 15.6 (Sample Problem)
                     Volume
• Depends on:
  – Client’s goals
     • Muscular endurance=     2-3sets   >12reps
     • Muscular hypertrophy=   3-6sets   6-12reps
     • Muscular Strength=      2-6sets   <6reps
  – Training Status
        Rest Periods (Time)

• Strength and Power – 3-5 minutes rest
  between sets
• Hypertrophy – 30 seconds to 1.5 minutes
• Muscular endurance – 30 seconds or less
                   Variation
• Pyramid
  – Load Reps
• Within the week
  – Split days
     • Upper body / lower body
         Rate of Progression
• 2 for 2 rule
  – Based on goal repetitions
  – 2 or more reps above goal in final set, in 2
    separate training sessions.
• Based on targeted body area
  – P.383 Table 15.10

								
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