Lecture 2 - Advanced exercise prescription: strength, endurance and power

What are some safety factors for resistance training exercise testing and prescription?

1. cardiovascular strength: when lifting weights, bp goes up; there fore need to take care with those with CV risks

2. breathing: breath hodling is common but dangerour during lifting weight; teach your patients to breath out during the concentric phase of the weight lift

3. delayed-onset muscle soreness: common 24-48hr after excessive unaccustomed physical activity; particularly common after eccentric exercises; may discoruage new exercises form continuing exercise if not prepared for it

4. injury risks:

• depending on weights, spotter may be necessary

• if weight are too heavy, poor form may lead to muscle strain

• if patient does not have good grip or weight is not properly secured, there is a risk of dropping weihgt leading to injury

What are the different forms of strength assessment?

1. static muscle strength

• dynamometry

• MMT

2. dynamic uscle strength

• isokinetic muscle testing

• 1 RM

What is RM testing?

1. 1 RM is the greatest resistance that can be moved through a defined range, in a controlled manner with good posture

2. do not overly fatigue the person tested

3. doing a 4-6RM is often just as useful as a 1 RM and there are formulas that you can use to convert the outcome to an estimated 1 RM

4. You should identify the RM within 4 trails (with 3-5 min rest between trials) or your patient will be fatigued and not give a true RM

What is enduracne assessment?

1. absolute method: how many reps can an individual perform at a given amount of resistance in a set period of time

2. repetition maximum method: determine 1 RM, then with a fixed percentage of the 1 RM count how may times the person can successfully lift that weight

3. YMCA upper body endurance protocol

• flat bench and barbell (36.4 for males; 15.9kg for females)

• patient performs as many reps as possibel at a cadence of 30reps/min

• test perminates when patient can no longer maintain cadence

4. body weight protocols

• press-up test

• abdominal curls test

• pull-up test/flexed arm hang

What is power assessment?

• standard anaerobic power tests or task-specific tests

  • margaria power test

  • wingate test

    • first developed as a 30-second max output test

What are the musts when you ask your patient to complete the exercise?

• correct technique

• enusure your patient nows what a good performance looks/feels like and what a poor performance looks/feels like

what are the different types of training programs?

1. circuits (dynamic resistnac etrianing program designe dto increase multiple factors)

2. pyramiding ( light to heavy sets OR heavy to light sets; increase /decrease resistance whiel decreasing/increasing reps)

3. super setting (athlete does exercises the agonist and then the antagonsi t muscle groups consecutively without rest)

4. compound sets (athlete performs one set of two exsercises for the same muscle group without rest between them)

What are the different forms of HIIT?

1. Tabata: 20 sec for max effort, 10 sec rest for 8 rounds; repeat 4 minute blocks with different muscles

2. every minute on the minute: perfomr set of exercise at the start of each minute, with remaining time of that minutes used for rest

3. as many reps as possible: as many reps as possible for a chosen exercies within a set time period

4. HIIT cardio (rowing, running, cycling): high intensity for short periods, followed by period of low intensity)

What is periodisation?

• long-term cyclic structuring of training and practice to maximise performance to coincide with important competitions

• the goal with periodisation is to maximise your gains while also reducing the risk of injury and interest in the training regime

What are the benefits of periodisation?

1. management of fatigue, reducing risk of over-trianing by managing factors such as load, intensity, and recovery

2. the cyclic structure maximises both general preparation and specific preparation for sport

3. ability to optimise performance over a specific period of time

4. accounitng for the individual, including time constraints, training age and status, and environmental factors