KIN 300 - Resitance Training prescription (Class 5)

Training Frequency? recommendations for beginner, intermediate, and advanced

How often someone can exercise/week? Beginners (2-3), Intermediate (3-4) Advanced (4-7)

Exercise Distribution

How the exercise we choose are distributed throughout the week

What impacts exercise distribution?

The split we choose (upper-lower means less distribution but full body means more)

How to make improvements in terms of training frequency? What do you do after gaining experience?

train muscles 1/week, 2x is recommended. Need to increase intensity rather than fequency

Exercise Selection and types of exercise categories

Exercises are selected based on the goals of the individual and the availabiliy of eqpt,

Categories - primary, secondary, auxiliary, torso

Movement Categories (state them all)

LBP, LBP, UBPL (H), UBPL (V), UBPS (H), UBPS (V), Torso

Rank the order of exercises to do from auxiliary, heavy/compound, secondary compound, and isolation

1) Heavy/compound

2) Secondary Compound

3) Isolation

4) Auxiliary

Other factors to consider

Compound before isolation

Multi before single joint

Large muscles before small

ability to pair exercises together

Supersets

Repetition/Load Selection, compare experienced lifters to beginers in terms of volume and intensity

The type of load u want to lift (strength, hypertrophy) - experienced lifters would do lower volume and higher intensity to achieve a higher RPE

What does intensity consider? Why might it not be reliable

Prescribed as a 1RM%, there is not a measured 1RM for all lifts,

Different tables for measuring exertion - explain tabkes

RPE, RIR(Reps in reserve).

Volume/sets, formula for attaining volume

Total amount of training volume/ unit of time

# of sets x reps/set x weight lifted/rep

Recommended rest periods

Strength (2-5 mins)

Power (2-5 mins)

Hypertrophy (30s to 1.5 min)

Muscular Endurance ( less than 30 seconds)