Resistance Training Programing

What is Neuromuscular Recruitment?

Trying to recruit more muscles to work and therefore get a stronger contraction.

Most people focus on _____________ _____________ and __________________ when it comes to resistance training.

Neuromuscular recruitment
Hypertrophy

What is the difference between FT muscle fibres and ST muscle fibres.

4%

What is a dalmatian hip socket?

Shallower
Ability to produce more speed

What type of questions should be asked prior to the development of the RT program?

Primary outcome
Experience
Access
Lifestyle

What are some modifiable factor affecting muscle strength?

1. Size of muscle (Cross-sectional area)
2. Neuromuscular efficiency (Motor unit recruitment)
3. Overtraining

What are three non modifiable factors affecting muscle strength?

1. Total number of muscles
2. Biomechanics Factors
3. Age

What are the biomechanics factors affecting muscle strength?

Position of tendon attachment to bone
Length - tension relationship

What are some different types of RT?

Isometric
Dynamic (Concentric and Eccentric)

What are some advantages of machines?

Safe and convenient
Don't require spotters
Don't require lifter to balance the bar
Proud variable resistance
Require less skill
Back support

What are some disadvantages of Machines?

Limited availability
Inappropriate for performing dynamic movement
Allow a limited number of exercises

What are some advantages of Free weights?

Allow dynamic movements
Develop control of weights
Greater variety of exercises
Widely available
Closer to daily Activities

What are some disadvantages of Free weights?

No as safe
May require spotters
Require more skill
Cause more blisters and calluses

What are the RT principles?

Intensity
Volume
Velocity
Specificity
Progression
Rest Intervals

What is the order of Exercises?

Muscle Balance (Left-Right, Agonist-antagonis)
Complex versus simple
Multi vs single joint
Large muscles vs small muscles
Core

What are some variations to RT programs or exercises?

Pyramiding
Compound or Tri-sets
Supersetting
Split routines

What is periodization?

Variation in the intensity and volume of RT
(Maximize the response of NS, and minimize overtraining and injury)

How can you do periodization?

Changes in volume, intensity, contraction type and frequency

What is Linear Periodization?

There are three Cycles
Macro-Cycle (9-12 months)
Mesa-Cycle (3-4 months)
Micro Cycle (1-4 Weeks)
Slide 15

What is the ACSM guidelines for resistance training when it comes to the goal of muscle strength and muscle mass?

Intensity: 60-80% 1-RM
Reps:8-12
Sets 2-4
Frequency:2-3 days
# of exercises: 8-10

What is the ACSm guideline for resistance training when it comes to the goal being muscular endurance?

Intensity: <= 50% 1-RM
Reps: 15-25
Sets <= 2
Frequency 2-3 nonconsecutive days/ weeks
Number of exercises: 8-10

What is the Guideline for resistance training for novice lifters when the goal is strength?

Intensity: 60-70% 1-RM
Volume:2-4 sets of 8-12 reps
Velocity: Slow to moderate
Frequency 2-3 days

What is the Guideline for resistance training for novice lifters when the goal is Hypertrophy?

Intensity: 70-85% 1-RM
Volume: 1-3 sets of 8-12 reps
Velocity: Slow to moderate
Frequency: 2-3 days per week

What is training Facility Etiquette?

Star equipment
Clear off all load
Clean your equipment
Avoid perfumes
Personal Hygiene
Unwanted advise

What is important to remember in regards to body position for the bench press?

Five point body contact

When should you spot?

Overhead exercises
Bar on back or front of shoulder

What should be communicated between the spotter and the lifter?

# of Reps
Have they done this load before
Help at sticking point
Have you spotted before

Exercise instruction sequence

Name of exercise
Skill required
Similar tasks (ADL) or specific (sport)
Muscles in use
Types of contraction
Why is the client doing the exercise
Demonstrate
Client demonstration (Unloaded, then loaded)
Stretch
Alternate Exercise