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Chapter 16

Chapter 16. Resistance Exercise Prescription. Objectives. Identify critical program variables Understand CO-FIVR-P Understand specificity Define progressive overload Identify the 4x4 matrix. DeLorme and Watkins Article. Set 1 - Perform 10 repetitions at 50 percent of 10-Rm Maximum

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Chapter 16

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  1. Chapter 16 Resistance Exercise Prescription

  2. Objectives • Identify critical program variables • Understand CO-FIVR-P • Understand specificity • Define progressive overload • Identify the 4x4 matrix

  3. DeLorme and Watkins Article • Set 1 - Perform 10 repetitions at 50 percent of 10-Rm Maximum • Set 2 - Perform 10 repetitions at 75 percent of 10-Rm Maximum • Set 3 - Perform 10 repetitions at 100 percent of 10-Rm Maximum • Popularized as 3 sets of 10.

  4. Acute Program Variables • When needs of the individual have been determined, the practitioner can begin to design a resistance-training program • A strength and conditioning expert has specific “tools” to work with, referred to as acute (critical) program variables • Acute program variables ensure that the program will meet the specific needs of the athlete, allow optimal progression over time, and prevent training plateaus

  5. CO-FIVR-P • Choice • Order • Frequency • Intensity • Volume • Rest • Progression

  6. Exercise Selection (Choice) • Several forms of training utilized in developing a sport-specific program • All major muscle groups should be trained to prevent muscle imbalances and minimize the risk of injury

  7. Exercise Order • When all major muscle groups are being trained in a workout: • Perform power training first (total-body exercises) • Perform large-muscle-groups before small-muscle-groups • Perform multiple-joint before single-joint • Assistance exercises last

  8. Frequency and Workout Structure • Training frequency: number of training sessions performed during a specific period (week)

  9. Key Point Studies have shown that two to three sessions per week on alternating days is appropriate for untrained individuals.

  10. Loading (Intensity) • Load: amount of weight lifted or resistance with which one exercises • Highly dependent upon other acute program variables such as exercise order, muscle action, and rest-interval length • Inverse relation between load and the maximal number of repetitions (volume). • Typically prescribed as a percentage of the athlete's one-repetition maximum

  11. Volume (Volume load) • Training volume is typically expressed as: Volume (load) = sets (number) x repetitions (number) x resistance (weight) • Training volume can be manipulated by altering number of exercises performed, number of sets, or number of repetitions • Increased metabolic and hormonal responses are associated with high training volume

  12. Figure 13.1

  13. Rest Intervals • Responses to short rest intervals: • Elevated heart rate • Subjective ratings of perceived exertion (RPE) • Increased T, lactate and growth hormone concentrations • Reduced performance during subsequent sets

  14. Muscle Action • CON and ECC muscle actions should be included in all programs

  15. Repetition Velocity • Compared to slow velocities, moderate and fast velocities have been shown to be more effective for increasing power.

  16. Resistance-Training Prescription • Critical is the SAID principle:Specific Adaptations to Imposed Demands

  17. 4 Goals • Power • Strength • Hypertrophy • Endurance

  18. Muscular Strength • Ability of the neuromuscular system to generate force • Dependent on the nervous system’s ability to recruit motor units and the contractile capabilities of the muscle fibers • Increased by resistance training (crossbridges)

  19. Muscular Strength (cont.) • Loading: dependent on initial training status; • novices may improve with loads as little as 45-50% of 1 RM • experienced lifters may require loads of 80-85% of 1 RM • Volume: Low-volume programs using 2 to 5 sets; depends on training status

  20. Muscular Strength(cont.) • Rest intervals: • 2 to 3 minutes between sets for fundamental exercises • 1 to 2 minutes of rest for assistance exercises • Velocity: slow to moderate

  21. Muscular Power • Increased by performing greater work in the same amount of time or by performing the same work in less time • Neuromuscular contributions include: • Rate of force development (RFD) • Muscular strength at slow and fast contraction velocities • Stretch-shortening cycle • Coordinated movement patterns

  22. Muscular Power (cont.) • Exercise selection (Choice): multiple-joint ballistic exercises that minimize deceleration • Loading: integration of light-load, high-velocity movements

  23. Muscular Power (cont.) • Volume: multiple sets consisting of 1-6 repetitions • Rest intervals: 2-3 minutes • Velocity: should be performed with intended maximal concentric acceleration

  24. Figure 13.2

  25. Muscular Hypertrophy • Results from an accumulation of proteins via increased rate of synthesis, decreased degradation, or both • Evident in untrained subjects after 6 to 7 weeks of training, although changes in the quality of proteins, fiber types, and rates of protein synthesis take place much earlier

  26. Muscular Hypertrophy (cont.) • Exercise selection: single- and multiple-joint exercises can induce muscular hypertrophy; multiple-joint exercises should be emphasized for maximal long-term gains in muscle size • Loading and volume: moderate to heavy loads (70-85% of 1 RM) and high volume (6-12 reps with multiple sets)

  27. Local Muscular Endurance • Selection: multiple large muscle groups • Loading and volume: light loads, high repetitions, and high overall volume • Rest intervals: 1-2 mins for high repetition sets (12-15 reps) and less than 1 min. for moderate-repetition sets (10-15 reps)

  28. Progression • Defined as “the act of moving forward or advancing towards a specific goal” • It is impossible to improve at the same rate over the course of a long-term resistance-training program • Proper manipulation of acute program variables (FIVR) can limit training plateaus and enable a high level of muscular fitness

  29. Progression (cont.) • The three general principles of progression are: • Progressive overload • Variation • Specificity

  30. Progressive Overload • Gradual increase of stress • Progressive overload may be induced by: • Increasing load • Increasing volume • Altering repetition speed • Altering length of rest periods

  31. Variation • Planned alteration of acute program variables over time • Systematically varying volume and intensity is most effective for long-term progression • To ensure long-term gains in performance, it is imperative to plan systematic changes in exercise choice, intensity, volume, and rest

  32. Specificity Training adaptations are specific to: • Muscle actions • Speed of movement • Range of motion • Muscle groups trained • Energy systems • Intensity and volume of training

  33. 4 x 4 Design (CO-FIVR-P)

  34. Next Class • Explosive Lifting videos • Then Olympic lifting lab

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