KINS 3545 Exam #2

Table 15.1 - identifying training status

Table 15.1 Beginner?

- Don't have exercise training program

- have exercise training program of < 2 months low intensity, 1-2 x per week

- 4-6 months, low to medium, 2-3 days per week

ANYTHING WITH LOW INTENSITY

ANYTHING < 6 MONTHS

Table 15.1 - Intermediate

- 8-10 months, 3 days, medium intensity, 11-15 exercises

- 1 year, 4 days, medium to high intensity, >15 exercises

*3-4 DAYS OF EXERCISE

Table 15.1 Advanced

- 1-2 years, 4 days, high intensity, >15 exercises
- >2 years, >5 days, very high intensity, >15 exercises

Table 15.1 --> people are classified when they match_____ of the _____ criteria in a single category

3 out of 5

Table 15.2 - General Guidelines for Resistance Training Frequency

How many sessions are recommended for novice/beginner athletes?

2-3

How many sessions are recommended for intermediate athletes?

3 if total body
4 if split

How many sessions are recommended for advanced athletes?

4-6 (can do multiple in one day)

Table 15.6 - Training Load and Repetition Schemes for Targeted Goals

Table 15.6 - Muscular endurance

Novice - 10-15 RM, 1-3 sets
Intermediate - 10-30+ RM, >3 sets
Advanced - 15-30+RM, >3 sets

Table 15.6 - Hypertrophy

Novice - 8-12 RM, 1-3 sets
Intermediate - 5-30+ RM, >3 sets
Advanced - 5-30+RM, >3 sets

Table 15.6 - Muscular Strength

Novice - <6 RM, 1-3 sets
Intermediate - <3-6 RM, >3 sets
Advanced - <1-6 RM, >3 sets

15.6 - Muscular Power

Novice - n/a
Intermediate - 3-6 RM, 1-3 sets
Advanced - 1-6 RM, 3-6 sets

15.6 - These loads apply to _____ exercises, ________ exercises should use lighter loads

core, assistance

Table 15.9 - Rest Interval Recommendation Based on Training Goals

Table 15.9 - Rest for muscular endurance?

< 30 s

Table 15.9 - Rest for hypertrophy?

> 2-3 min multijoint; 60-90 sec single joint

Table 15.9 - Rest for power?

2-5 min

Table 15.9 - Rest for muscular strength?

2-5 min

Table 15.12 - Training Factor Sequencing Guidelines

Table 15.12 - Heavy to light ratio - Muscular endurance, hypertrophy, muscular power?

length - 2-4 weeks
ratio of heavy to light weeks - 2-3/1

Table 15.12 - heavy - light ratio -Muscular strength?

length - 2-5 weeks
ratio of heavy to light weeks - 2-4/1

Figure 1 - OMNI - Resistance Exercise Scale

OMNI Scale

0 - extremely easy
2 - easy
4 - somewhat easy
6 - somewhat hard
8 - hard
10 - extremely hard

Figure 9.1 - RT stress continuum

The most common form of overtraining is???

high intensity + high volume
or high volume

How does the Rt stress continuum progress?

no training
suboptimum
optimum
stressful
functional OR
nonfunctional OR
THEN,
either high intensity OR, High inten. + high volume, high volume

Figure 9.2 - General Adaptations Syndrome in Response to Stress

General Adaptation Syndrome - A-B2

A - peak performance
B1, B2 - subpeak performance

General Adaptation Syndrome - C1

inadequate stimulus

GAS - C2, C3, C4

C2 - inadequate recovery
C3 - Functional overreaching
C4 - non-functional overreaching

GAS - D

Overtraining and long-term recovery

Figure 9.11 - Progression of OT in RT

normal RT
psychological disturbances
neural recruitment alterations
speed impairment
RFD impairment
Power impairment
1RM strength impairment
reduced training capacity
OTS

General Training Principles

Specificity, overload, variation, progression

specificity

Training adaptations will be specific to the training performed

specific to:
- muscle groups (legs v. arms)
- range of motion (quarter/half squats)
- energy system (ATP-PC, lactate etc.)
- velocities
-movement patterns (sport specific movements in overloaded)
- contraction types

Overload

A training stress or intensity that is greater than the client is used to.

Progressive overload

The process of altering training stress as a client adapts.
- Overload in what? weight lifted, reps performed in a set, sets performed, shorter rest period, # training of sessions

Keys of Progressive Load

-Should be goal focused
-should be systematic (don't progress multiple at a time)
-appropriate for client

Variation

The manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval and speed of movement.

Why vary training?

1. Optimizes adaptation,
- Increase the novelty of the stimulus
2. Prevents injury
- Reduced stress on one tissue
3. Allows peaking

More variation means what?

Less likely to see stagnation of adaptation
Less likely to see overuse injuries

Periodization

A logical phasic manipulation of training factors to optimize specific training outcomes at specific time points.

What are the 9 program design variables?

1. Needs Analysis
2. Training frequency
3. Exercise selection
4. Exercise order
5. Training load and repetitions
6. Volume
7. Rest periods
8. Training variation
9. Progression

SMART goals

Specific, Measurable, Attainable, Realistic, Timely

·What are the two steps of a needs analysis non-athlete/client?

1. The client's goals
2. The client's current physical condition

What are the two steps of a needs analysis athlete?

1. The demands of the sport
2. The relative strengths & weakness of the athlete
Comparing them to their peers and other athletes in similar condition

To understand an individual's current fitness levels the following are important to know what?

Passive and active measurements

Passive measurements

Resting heart rate, blood pressure, body composition, height, weight, girths,

Active measurements

Muscular strength, muscular endurance, cardiovascular endurance, and flexibility

What are three considerations that should be made for athletes when evaluating their sport?

Movement Analysis
-Body and limb movement patterns and muscular involvement

Physiological analysis
-Strength, power, hypertrophy, and muscular endurance priorities

Injury analysis
-Common sites for joint and muscle injury and causative factors.

What are core exercises?

recruit one or more large muscle areas,
involve two or more primary joints,
receive priority when one is selecting exercises because of the demands on the body and relevance to training goals
Ex: Bench press (chest, shoulder, triceps + lots of weight + large weight + caloric expenditure)

What are assistance exercises?

usually recruit smaller muscle areas,
involve only one primary joint,
are considered less important towards overall training goals
Ex: chest -flys

What are power exercises?

Power = Force x Velocity
MUST have velocity
Power can be attained by lifting heavy to moderate loads at fast velocities
What are some examples???
Clean + jerks, FILL IN MORE, power clean, snatches, loaded jumps, bench press throw

What order should exercises be prescribed in?

Power, core, assistance

What is the principle of specificity and how can we use it for exercise selection?

Principle of Specificity - The more similar the training activity is to an actual task, the greater the likelihood that there will be a positive transfer to that task.

The PoS guides exercise selection by aligning exercises with goals, selecting muscle groups that you want to develop for your goal, energy system, skill develop, etc

By targeting your training to specific outcomes, the principle of specificity helps you maximize results and avoid unnecessary training that doesn't move you closer to your goals.

· What is training frequency?

Training frequency is the number of training sessions completed in a given time period.
For a resistance training program, a common time period is one week.
(micro cycle)

How does training status influence optimal training frequency (know table)?

Training status affects the number of rest days needed between sessions.

Three workouts per week are recommended for many athletes to allow sufficient recovery between sessions.

· How does sport season influence training frequency?

Training frequency is often adjusted according to the demands of a sports season, with variations across the off-season, pre-season, in-season, and post-season. Here's how each season typically influences training frequency:

By adjusting training frequency based on the season, athletes can maintain performance levels while avoiding burnout and injury, ensuring they peak at the right times.
4o

Be able to explain who should and should not use a split routine.

Split Routine - More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a split routine in which different muscle groups are trained on different days.

We don't want untrained individuals to have split routines → ex: entire days related to legs = too much damage

What is split training?

different muscle groups are trained on different days

What are common 3, 4, and 5-day splits?

3- full body
4 - lower, upper, rest, lower, upper
5 - chest, shoulder, triceps + lower body + back, traps, bis
6 - chest + back, lower body, Shoulders + arms, rest wednesday

When (and for whom) is a split training program NOT appropriate?

We don't want untrained individuals to have split routines → ex: entire days related to legs = too much damage\

Not in season -- too much stress!
Not for 1 day or 2 days per week (too much in between)

The general guideline is to schedule train-ing sessions so that there is at least __________ rest or recovery day—but not more than _______—between sessions that stress the same muscle groups.

one, three

Overtraining

An excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injury
Can be just a frequency and intensity, or just one

Functional overreaching

Reflects the normal "shock / alarm" phase that is part of GAS.
This is detrimental to acute performance but is beneficial to long-term adaptation

Non-functional overreaching

Prolonged "shock / alarm" phase that suppresses the adaptation (or supercompensation) portion of the GAS
This is detrimental to both acute performance and long-term adaptation
Not a healthy workout

What factors can lead to overtraining?

- Training stress cumulatively builds and is exacerbated by insufficient rest / recovery, and/or nutrient intake.
- High intensity overtraining - too intense in short period of time → not recovery
Not common in RT
- High Volume overtraining - overall training too much; stressing too much

Symptoms of Overtraining

Psychological effects:

Decreased desire to train, decreased joy from training

Physiological

Sympathetic to Parasympathetic ratio

Hormonal: T to C ratio

Too rhythmic HRV = OTS (military application)

Performance

Speed, Power then Stretch

Order of Systems Impairment during OTS

Psychological disturbances
Neural recruitment alterations
Speed impairment
Rfd impairment
Power impacirment
1RM strength impairment
Reduced training capacity
OTS

· Be able to set up a system by which over-training can be identified using appropriate tests.

Note: Each person is different, this is just an example

Strength testing baseline - isometric midthigh pull, grip strength at beginning of workout as daily marker

General questionnaires
GPS

Power measurements - quick jump assessments (drop jump before training) → 3 x and shows people at risk of overtraining = people who would then get sick; early interventions

* test multiple times in semester

Be able to explain how to correct (and prevent) over training and ID those at risk.

REST

VARIATION

Note: training with more max loads or volumes will require more rest; & seasonal demands may limit time avail. for RT

How does load influence repetitions possible? (know table)

The greater the load, the lesser the amount of reps

100 RM

1 rep

95 %RM

2 reps

93 %RM

3

90% RM

4 reps

87% RM

5 reps

85 %RM

6 reps

83%RM

7 reps

80% 1RM

8 reps

77% 1RM

9 reps

75%1 RM

10 reps

70% 1RM

11 reps

67% 1RM

12 reps

65% 1RM

15 reps

60% 1RM

20 reps

What are: 1RM, 10RM and RM and how do they differ?

1Rm - 1-rep-maximum; Greatest amount of weight that can be lifted with proper technique for only one repetition.

10RM - max load able to complete 10 reps (75% 1RM, used to estimate)

RM - Most weight lifted for a specified number of repetitions.

Limitations of %1RM or %RM?

1. The load-rep relationship isn't perfect

2. Training status affects the load-relationship
--The stronger you are the less reps can often be completed with a given load
--Untrained person may not apply; don't have enough type 2 muscle fibers
Powerlifter - huge 1-rm; give 65 since their fatigue is more

3. Fatigue can reduce the reps that can be performed in later sets

4. Generally, is only used for core exercises
It doesn't work for exercises such as dumbbell side raises

5. More reps can often be performed on machines compared to free weights

6. It is not safe to max strength test untrained clients

7. It's not time efficient to test every possible exercise

8. Some muscles don't respond well to 1-RM
Ex: core exercises - type 1 muscle fibers high

How does training load & repetitions influence adaptations?

Strength: Use relatively heavy loads
Power: Use relative heavy loads OR high velocity movements
Hypertrophy: Use moderate loads.
Muscular Endurance: Use light loads

10 reps is ideal overlaps a lot!!

Loads & reps must be assigned together
Why?

They are codependent
Inverse relationship
More reps, less load we can have

In power training you do not train with maximal loads (i.e. RM), why is this?

Need to be able to maintain velocity since power = force x velocity

In short, avoiding maximal loads in power training enables athletes to maximize speed and explosive force, while minimizing injury risk and maintaining the specificity needed for athletic performance.

Who should not take part in power training and why?

beginners - lack strength and coordination for complex movements; not applicable for goals usually; injury risk

Older adults
musculoskeletal issues

Should we lift maximally every day?

NO

“Heavy / Hard Days”

Loads are designed to utilize full RM

The greatest resistance that can be successfully lifted for the goal number of repetitions.

Other training days

Loads are reduced (intentionally) to provide recovery after the heavy day while still maintaining sufficient training frequency and volume.

What is the "2-for-2 rule" and how can you use it?

If they can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

(Conservative method)

* AS you get farther away from testing = more changes

Ex: assigned 3 sets of 8 at 80% 1-RM but can do 10 for two consecutive workouts, extra weight can be added

What is volume?

Total amount of work performed in a workout or training session. It's typically represented by the total number of sets, reps, and load completed for each exercise.

What is repetition volume?

total number of repetitions performed during a workout session.

How many efforts did you put in today?

What is load volume?

The total number of sets multiplied by the number of repetitions per set then multiplied by the weight lifted per rep (can use absolute or relative weight) {percent 1-RM}
Total reps x load

how we track volume over time!

Will you adapt more from single set or multi-set training?

Multiple sets - usually prescribing 3 as minimum, where adaptations start to plateau

After 4 = some decay

Why use a single set?

Untrained individuals
Many studies indicate that higher volumes are necessary to promote further gains in strength,
Want to avoid non-functional overreaching

Other?
Cross-fit
Circuits
Warm-up exercises