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scheduled times of reduced training
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unique characteristic of periodization programs that differentiate them from traditional training programs
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scheduled times of reduced training
unique characteristic of periodization programs that differentiate them from traditional training programs
less tissue trauma
Controlling the speed during strength training results in this
Speed of movement
one of the four components of resistance exercise that is key to improving functional performance
20-30 seconds
rest period MOST appropriate for enhancing muscular endurance
High-repetition training
results in minimal strength gains and possible overuse injuries in a conditioned female client
best program for body fat reduction
walk briskly 45 min 4-5 days per week & overall strength training 2 days week
types of resistance training
isometric, concentric, eccentric force development & dynamic constant external resistance (isotonic), dynmamic variable external resistance, and isokinetics
main variable in a resistance training program
frequency of training, order and number of sets, reps, load/amount of weight or resistance
art in resistance program design
determine clients unique needs and interests; vary freq/intensity/duration within a periodization plan
common mistake resistance program design
using one style of training for both athletics & fitness
char of resistance program
planned and time efficient, results oriented, functional/usable for the client, directed toward health and fitness
ACSM recommendations for resistance program
mimimum standards: mod-high intensity sufficient to develop muscle mass; 2X week, 1 set, 8-12 reps to fatigue; 8-10 exercises for each major muscle group; 30 minutes
ACSM standards for resistance program design
dictate duration of workout; gains 2X week = 80% gains 3X week
guidelines for change overload
progressive increase in resistance over time that causes muscle fatigue in 30-90 seconds and challenges all major movements/joint actions
health & fitness resistance program design
2X week, 1 set 8-12 reps, minimum 10 exercise for each major muscle group, employ active recovery techniques
functional resistance program design
id daily life movements that can be trained, address coordination, range of motion, type of contraction and speed of movement
body building resistance program design
gains in muscle size/definition/symmetry; mod intensity 8-12 reps high volume = loadXrepsXsets; 2X weekly for each muscle group; giant sets: 3-6 sets 10-15 reps; 30-90 sec rest intervals
competitive athlete resistance program design
sport specific movements & general strength base development
core training
part of all programs; trunk (ab/back) provides stability for the entire body; power center of the body
key point when looking to achieve overload
bring muscle to temporary fatigue with ability to still complete 1-2 more reps with good form
all-or-none principle
motor units (NOT THE ENTIRE MUSCLE) contract maximally or not at all
importance of sequence of muscle fiber recruitment
fast twitch fibers held in reserve until slow twitch can no longer function; increase intensity to recruit FT fibers and achieve the training effect; order of recruitment is FIXED for a specific movement
reasons to control speed of movement
consistent application of force, increases muscle tension/force/FT & ST fiber activation; increase muscle power potential, less tissue trauma, less chance of injury and increases the training effect
time to rebuild ATP-CP energy system
3-5 minutes
way to expedite lactic acid removal
2 minute rest periods with light activity
active recovery
light activity during rests between sets to maximize use of total training time
time between sets
LIGHT: 20-30 SECS; MOD: 30-120 SECS; HEAVY: 2-5 MINUTES
recovery time between workouts
48 hours
reasons to change a program
lack of results, boredom, lack of motivation, change in goals
way to change intensity for a well-trained client
increase resistance and reduce reps
periodization
systematic application of overload thru pre-planned variation of program components to maximize strength gains
macrocycle
6 mos - 1 year
mesocycle
3-4 mos
micro cycle
1-4 weeks
key to successful periodization
challenging the body with new activities and progressive overload and intensity
steps to reaching optimal fitness
design systems with specific goals, fit all systems into specificity chart, encourage consistent effort, proper biomechanical techniques, adequate recovery time, accurate record keeping
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