Chapter 1-Fleck

 Resistance training-varied forms  Strength training-varied forms  Weight training-only lifting  Benefits?  Health and fitness  Strength  Fat free mass-hypertrophy  Improved performance-sports or ADL’s

 Choice of modality and design  Isokinetic, variable resistance, plyos, sets, reps, load  Effective stimulus promotes gains?  Carryover-transfer specificity  Similarity of movement  Train movements not muscles  Exercise prescription?  Adhere to basic principles

 Muscle Actions  Concentric-shortening  Eccentric-lengthening  Isometric-no change  Repetition-one complete movement  Set-a groups of reps  RM-max # of reps with a given %  Power-work/time  Strength-max force at any velocity

 Not lifting 1RM but lifting as much as fatigue allows  Momentary failure in a set (last rep)  Overload by volume  Force vs. velocity failure?  Isokinetic machines adapt

 Intensity vs effort?  Power (same load at higher speeds/Watts)  Increased velocity leads to power  Load intensity as % 1RM  50%-60% minimal for strength gains  Beginners  80%-90% for advanced  Strength trained

 Volume-total work performed per time (sets x reps)  Distance traveled (Joules)  Workout, week, month  Volume load (volume x load)  Frequency-number of workouts per week  Positive relationship between volume and outcomes

 Planned variation (volume and intensity)  Optimal gains, peaking, prevent overtraining  Continued gains  Variations to vary stimulus (GAS)

 PRE-progressive resistance exercise  Continually increasing stress  Sufficient stimulus  Common methods  Increase resistance  Increase volume  Decrease rest  Gradual changes-adapt then increase

 Between sets (time)  Between workouts = frequency  Determined by goals  Power  Strength  Hypertrophy  Muscular endurance  Related to intensity (ratio)

 Velocity specificity  Transfer to sport  Related to power  Strength is slow to moderate  Related to the goal  Muscle action specificity  Gains are related to the action  Neural adaptations  Sport specific

 Muscle group specificity  Trained = adaptation occurs  Sport specific  Energy system specificity  Metabolic specificity  ATP  Anaerobic  Aerobic  Related to time and intensity

 Basic Principles  Overload  Specificity  Goals  Power  Strength  Hypertrophy  Muscular endurance  Critical Variables  CO-FIVR-P

 Paramount importance  Inherent risk  Probability of injury is very low  Less than ½ of 1%  Football injuries?  Home injury 42%  Facilities 30%, schools 16%  Supervision!

 Properly done=Safety  Other help to prevent injury  Assist lifter when needed for completion  Spotter’s strength  Multiple spotters?  Spotter knows technique  How many reps  Pay ATTENTION!  Summon help when needed

 Avoid Valsalva  Increased BP  Increased HR  Isometric  High intensity  Inhale eccentric & exhale concentric  Little difference  1RM requires Valsalva

 Proper technique targets specific muscles  Altering form reduces effectiveness  Prevent injury  Low back  Bouncing  Too much load  When form deteriorates-stop exercise  Fatigue  Range of Motion should be full  Pain free and available  Joint angle specificity

 Safety!  Pulleys, cables, belts  Lubrication  Cracked, broken, rusted  Upholstery, disinfect  Bar sleeves rotate  Maintenance

 Shoes  Good arch, non-slip, fit, very little shock absorption  Gloves  Palm only, prevents scratching, not mandatory  Belts  Supports the abdominals, increased pressure, supports lumbar, used only for back stressed exercises, proper form first

 Terminology is important  Communication  Safety is paramount  Proper design  Basic concepts (2)  Goals (4)  Critical variables (7)

 Chapter 2 & 3 Fleck  Journal article 1 due  Summary related to specificity  One page only  List full journal reference  Print out full article and attach summary