Exercise Prescription for Development of Muscle Strength and Power Flashcards
- Explain the steps taken to select the appropriate resistance training prescription for an athlete.
- Needs analysis
- Exercise selection
- Training frequency
- Exercise order
- Training load, repetitions, + rest
- Volume load
- Progression
- Describe how to classify the resistance training status of an athlete.
- need to refer to image/table
- Describe the classifications of resistance exercises (e.g. core, assistance, structural, and power exercises). (CORE)
➢ Recruits one or more large muscle groups (i.e., chest, shoulder, back, hip, or thigh).
➢ Involve two or more primary joints (multi-joint exs).
➢ Priority when selecting exercises due to direct application to sport
- Describe the classifications of resistance exercises (e.g. core, assistance, structural and power exercises). (ASSISTANCE)
➢ Usually recruits smaller muscle groups (i.e., upper arm, abdominal muscles, calf, neck, forearm, lower back, or anterior lower leg).
➢ Involve only one primary joint (single-joint exs).
➢ Less important for sport perf improvement
- Describe the classifications of resistance exercises (e.g. core, assistance, structural and power exercises). (STRUCTURAL/POWER)
➢ Core exercise that emphasizes loading the spine directly (e.g., back squat) or indirectly (e.g., power clean) is considered a ‘structural exercise’.
➢ When performed quickly or explosively is considered a ‘power exercise’.
- Understand the advantages and disadvantages of free weights, machine weights, and body weight exercises. (FREE WEIGHTS)
ADVS:
- incorporate stabilising muscles
- closely match movt patterns used in sport
- more versatile
- inexpensive
DISADVS
- must learn to balance weight while exerting force
- isolation of specific muscles can be difficult
- need precise technique
- Understand the advantages and disadvantages of free weights, machine weights, and body weight exercises. (MACHINE WEIGHTS)
ADVS:
- generally safer + easier to use
- more efficient than free weights at isolating a specific muscle or muscle group
- ensure correct movts for a lift
DISADVS:
- difficult to strengthen the stabiliser muscles
- more limited, most devices only one exercise
- geared to average size person
- Understand the advantages and disadvantages of free weights, machine weights, and body weight exercises. (BODY WEIGHT)
ADVS:
- free
- always available
DISADVS:
- difficult to monitor intensity or progression
- isometric rather than dynamic in some cases
- Describe the most appropriate resistance exercise order to meet the need of athletes .
- Power exercises first followed by non-power core exercises + then assistance exercises.
- More commonly reported as: Multi-joint exercises then single joint exercises OR large muscle groups + then small muscle groups.
- Power exercises most likely to be affected by fatigue due to the high level of skill + concentration involved
Upper and lower body exercises (alternated).
- Less rest time, therefore more time efficient.
- If done continuously this equals circuit training
Push and pull exercises (alternated).
- Also time efficient.
- Allows more recovery time as well.
Supersets and compound sets.
- Superset: two exercises that stress the agonist + the antagonist muscles.
- Compound set: two exercises that stress the agonist muscles
- Explain the different loading, repetition (volume load), set, and rest prescriptions for muscle strength, power, hypertrophy, and endurance.
- Muscle strength: >=85%IRM, <=6reps, 2-6 sets, 2-5min rest period
- Power (single-effort event): 80-90%IRM, 1-2reps, 3-5 sets, 2-5min rest period
- Power (multiple-effort event): 75-85%IRM, 3-5reps, 3-5 sets, 2-5min rest period
- Hypertrophy: 67-85%IRM, 6-12 reps, 3-6 sets, 30s-1.5min rest period
- muscular endurance: <=67%IRM, >=12 reps, 2-3 sets, <=30 sec rest
- Describe how to progress a resistance training program.
2 for 2 Rule:
= Recommended that approximately 2–10% increase in load be applied when an athlete can perform 1-2 reps over the desired number on two consecutive training sessions = a conservative method
Smaller, weaker, less trained
- Upper Body: 1-2kg
- Lower Body: 2-4kg
Larger, stronger, more trained
- Upper Body: 2-4+kg
- Lower Body: 4-7+kg
Volume Load
- Volume-load: rep multiplied by the load
Step Five: Training Load, Repetitions, and Rest
- Load: Amount of weight assigned for a set of an exercise
- Reps performed is inversely related to the load lifted
- Load is commonly described as a percentage of 1-rep max (%1RM).
OR - the most weight lifted for a specified number of reps, a rep max (RM).
- Example: if an athlete can ONLY perform 10 reps w/ 60kg for the back squat exercise, their 10RM is 60 kg.
Training load determined by:
Method 1 - 1RM
- Actual 1RM (directly tested)
- Estimated 1RM from a multiple-RM test (e.g., a 10RM) (using tables or equations).
Method 2 - Multiple RM
- Based on the number of reps planned for that exercise (the “goal” reps; e.g., five reps per set).
- For power the rep ranges are not consistent w/ the %1RM–rep r/s i.e. 5 reps @ 75-85% 1RM but NOT 5RM
- Significant hypertrophy may occur outside range above
Step Three: Training Frequency
Training status
- Traditionally three days per week is the norm.
- One rest day but not more than three b/w sessions that stress the same muscle group
- Beginner 2-3
- Intermediate 3-4
- Advanced 4-7
- Split routines of various make-up.
Sport season
- Off-season (e.g., 3-4 sessions) / pre-season (e.g., 2-3 sessions) / in-season (1-2 sessions) / post-season (0-2 sessions)
