RT Exercise Prescription Pt 2

6 fundamental movement patterns

• squat

• hip hinge/DL

• lunge

• push

• pull

• rotation

exercise order

• choose at least 1 exercise per major mvm pattern

• compound exercises first before assistance

• or alt upper and lower body / antagonist & agonist

acute program variables (5)

• exercise selection and order

• intensity and volume

• rest intervals

• lifting velocity

• frequency

workload primary measure of intensity and 3 components

• resistance lifted

• number of sets/reps

• length of time (tempo)

volume equation

volume = sets x reps x load

%1 RM means

reps prescribed based on a %age of one repetition maximum

RM means

exercise is performed with a weight that would allow a given # of reps and no more

equation to predict 1-RM

1-RM = weight (lbs/kg) / [% 1-RM value from table below / 100]

limitations of %1RM vs RM (3)

• how do u define absolute failure

• how many sets u do

• does this apply to a machine v body weight exercise?

when will you use %1 RM ? RM?

helpful to practically estimate load used a lot in research

sets def

a series of consecutive repetitions

health benefits can be achieved in how many sets?

1-2

continuous straight sets

same set repeated w same resistance

continuous straight set pros

simple to learn and excute

continuous straight set cons (2)

• can lead to plateaus

• can be time sensitive depending on sets and rest

supersets

alternating agonist/antagonist or upper/lower body; usually no rest b/w sets

superset pros (4)

• time efficient

• inc energy expenditure

• can help to ensure symmetry

• less motivation required

superset cons (2)

• can still be demanding

• antagonist still involved so may produce less force

circuit

exercise are done one after the other; repeated; little to no rest b/w exercises

circuit pros (4)

• promotes ms endurance and CV fitness

• may inc hypertrophy?

• time efficient

• suits group classes

circuit cons (2)

• usually lower gains in max strength

• requires orderly access to all equipment needed

compound sets

2-3 exercises targeting same muscle groups

compound set pros

thought to induce inc metabolic stress and inc fatigue in more ms fibres

compound set cons

high motivation needed due to inc fatigue

(not appropriate for beginners)

pyramid sets

continuous set, resistance inc or dec over each set

**easier w cables

pyramid set pros (2)

• combines elements of max strength and hypertrophy training

• adds variation

pyramid set cons (3)

• time intensive and demanding

• reserved for 1-2 key exercises per workout

• high vol may detract from max strength gains

rest intervals depends on (7)

• training intensity

• goals

• fitness levels

• targeted energy system utilization

• muscle groups involved in exercise

• equipment availability

• time needed to change weights & move to next station

general guidelines for maximal strength b/w set rest

2-3 min

general guidelines for muscular hypertrophy b/w set rest

1-2 min

general guidelines for muscle endurance b/w set rest

0-1 min

repetition velocity

tempo affects:

• neural

• hypertrophic

• metabolic responses to training

slower velocity can be (2)

• unintentional (fatigue starts to dictate velocity)

• intentional (purposely going fast/slow)

what is a typical tempo

2-1-2

frequency

number of times certain exercises or muscle groups are trained per week

frequency depends on (4)

• training goal

• level of conditioning and/or training status

• recovery ability

• nutritional intake

variations in frequency

36-48 h b/w muscle group workouts is optimal

step 5 - assist variations (4)

• reduces boredom

• may lower risk of overtraining and injuries

• helps to maintain training intensity

• stimulate muscle fibre recruitment in different ways

with an untrained beginner where to u start to increase intensity?

reps and or sets