2. Exercise Order and Selection Timothy L. Hatten, PhD, DCT, CSCS, NSCA-CPT Professor of the Division of Fitness, Wellness, and Sport Rock Valley College Rockford, IL.

3. Exercise Selection The choice one makes in deciding the makeup of their exercise program, which is influenced by many factors. The choice one makes in deciding the makeup of their exercise program, which is influenced by many factors. Specificity (goal) Specificity (goal) Equipment available Equipment available Experience Experience Safety Safety Time dedicated to the workout (2) Time dedicated to the workout (2)

4. Specificity Physical Goals Strength Hypertrophy Muscle endurance Speed Power Agility Needs Experienced or inexperienced Athlete or non-athlete Young or old Trained or untrained Healthy or injured Heavy or skinny

5. Equipment Free Weights: Free Weights: Barbells, dumbbells, medicine balls, etc. Barbells, dumbbells, medicine balls, etc. Machines: Machines: Plate loaded, selector-pin, air, etc. (2) Plate loaded, selector-pin, air, etc. (2)

6. Free Weights vs. Machines

7. Selector Machine vs. Functional Trainer

8. Experience Young or old Young or old Trained or untrained Trained or untrained If so, how many years of training? If so, how many years of training? Psychological readiness Psychological readiness

9. Safety Single-joint movements vs. multi-joint movements Single-joint movements vs. multi-joint movements Machines vs. free weights Machines vs. free weights Explosive power lifts vs. slower, controlled movements Explosive power lifts vs. slower, controlled movements

10. Multi-Joint vs. Single-Joint

11. Time Dedicated to the Work Out 60 minutes 60 minutes 75 minutes 75 minutes 90 minutes 90 minutes 120 minutes 120 minutes

12. Exercise Order Exercise Order is the sequence of resistance exercises in a workout session (1). Exercise Order is the sequence of resistance exercises in a workout session (1). Influenced by many factors Influenced by many factors Goal Goal The fatigue-generating potential of the exercise The fatigue-generating potential of the exercise Type of exercise (core or assistance) Type of exercise (core or assistance)

13. Exercise Order Methods of order Methods of order Big then small, all big then all small Big then small, all big then all small Push then pull Push then pull Opposites Opposites Upper body then lower body Upper body then lower body Power/core before assistance exercises Power/core before assistance exercises Multi-joint before single-joint Multi-joint before single-joint Supersets Supersets Compound sets Compound sets

14. Reference List 1. Bellezza, P, Hall, E, Miller, P, and Bixby, W. The influence of exercise order on blood lactate, perceptual and affective responses. 23(1): 203-208, 2009. 2. Haff, G and Haff, E. (2 nd Edition). NSCA’s Essentials of Personal Training. Champaign, IL. 353-354 (2012). 3. Stone, M., Collins, D., Plisk, S., Haff, G., and Stone, M. Training Principles: Evaluation of Modes and Methods of Resistance Training. 22(3): 65-76, 2000.