Types of Muscle Training Chapter 3 Read pages: 45-52, Also see chart on pg

Resistance Training Programs The Media –TV, magazines, fitness experts, health clubs –It’s a very INDIVIDUAL PROCESS – It needs analysis (NEEDS ANALYSIS) –What is the goal? –Other factors: RT exp., time to train, facilities, And special needs

Five Principles 1. Specificity of Training- 2. GAS (general adaptation syndrome)- 3. SAID (specific adaptation to imposed demands)- 4. Variation in Training- 5. Prioritization Training

Acute Training Variables Exercises chosen Order in which exercises are performed Intensity (load) of exercises Volume (sets & repetitions) of exercises Rest time between sets

Acute Training Variables These variables can change within a single workout & will determine the outcome of training over the long term. These choices affect the resistance training adaptations What’s the goal? Hypertrophy, Strength, Power or Endurance?

Choice of Exercises Remember: –Specificity –Muscle tissue not activated won’t benefit –Determine goal of RT, then select Exercises

Primary Exercises (Structural exercises) Prime movers Major muscle groups Involve multiple joints (> 2 joints) Examples: power clean, deadlift, squat –Bench press, lat puldown

Primary Exercises (Structural Exercises) Require neural coordination Takes additional coaching time More sport or ADL specific (function) More muscle tissue activated Hormone response & metabolic demands

Assistance Exercises (Isolation Exercises) Exercise that train 1-muscle group Aids in movement of prime movers Body part specific Simple movement patterns Examples: biceps curl, leg extension mach., calf raises, triceps pushdowns, crunches

Order of Exercises Exercising larger muscle groups 1st provides superior training stimulus to all muscles involved. Exercising more & larger muscle groups stimulates greater neural, metabolic, endocrine & circulatory responses. This benefits the training of other muscles later in the workout

EX Order Recommendations 1. Target large before small muscle groups 2. Perform Primary before Assistance Exs 3. Alternate push/pull for total body session 4. Alternate upper/lower body “ “ “ “ 5.Emphasis on weak pts. then strong pts. Perf. olympic lifts before other lifts Perf. more intense Exs before less intense

Intensity (Load) The amount of resistance or weight used for a specific exercise RM (repetition maximum)- Estimated 1RM (pg 102)- RM Target Zones are effective for avg person Resistance used should place you w/in a targeted group of reps to meet RT goal

Volume (sets & repetitions) Volume is the amount of sets & repetitions performed in an exercise session Low Volume training- High Volume training- Single set training vs. Mult. Set Research –> 1 set is needed for progressive development & improved performance

Rest Periods Between sets and exercises Determine energy source resynthesis(ATP) Concentrations of lactae in the blood The length of rest can alter the metabolic, hormonal, and cardiovascular responses to a RT set and subsequent sets

Rest Periods Structural exs require at least 3-5min rest Assistance exs may only need 1-min or less Max intensity for advanced requires near full recovery of energy stores for the next lift. They are near genetical potential For novice -intermed. loads are less so rest is less (2-3min)

Rest Periods Stressing the energy system does however enhance muscle recovery, leading to hypertrophy Pages of chapter 3 to be covered later in semester