Transcript Types of Muscle Training

Types of Muscle Training
Chapter 3
Read pages: 45-52, 71-72
Also see chart on pg 102-103
Resistance Training Programs
• The Media
– TV, magazines, fitness experts, health clubs
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•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
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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)
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Prime movers
Major muscle groups
Involve multiple joints (> 2 joints)
Examples: power clean, deadlift, squat
– Bench press, lat puldown
Primary Exercises
(Structural Exercises)
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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)
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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
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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
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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 53-70 of chapter 3 to be covered
later in semester