F times/week for each muscle group I – moderate fatigue with safe technique (8-12r) T – 1-3 sets, 1-12 reps, 8-10 exercises T - dynamic contractions (ex. Free weights, machines, resistance bands)
Acute (short term) Increases blood pressure Decreases ATP and CP (creatine phosphate) stores Increase in neural fatigue Increase in lactic acid build up Decrease in glycogen stores DOMS
Chronic (long term) Hypertrophy Decreased risk of injury Enhanced sport/activity performance Increased bone density Improved body composition Increased energy stores Enhanced neural control Improved self-esteem
Strength ◦ Maximum force a muscle can exert in a single contraction Power ◦ Maximum rate a muscle can exert force for a single contraction (speed + strength = power) Endurance ◦ Ability of a muscle to maintain or repeatedly produce force
1. Sequencing of Exercises 2. Formats 3. Advanced Training 4. Exercise Analysis
Large to small muscle groups to stabalizers Ex) deltoids, abdominals, quads Multi-joint to single joint Ex) BB bench press, pec dec, triceps press-down Technical to simple Ex) seated leg curl, BB back squat, machine squat
Standard/Set Format ◦ 3 sets, 8-12 reps, 2-3 minutes of rest between sets Circuit training ◦ All exercises completed in a row, with no rest in between ◦ Can involve strictly RT or alternating RT and cardio Supersets ◦ Two exercises completed back-to-back
Forced rep training Negative training Split routines Breakdown training (drop setting) Plyometrics Supersets, tri-sets, quad-sets
Determining primary muscles (agonists) working during an exercise ◦ Analyze the concentric motion (up phase) ◦ Determine the moving joint and action ◦ Muscles that produce this joint action are the primary working muscles Concentric – muscle shortening Eccentric – muscle lengthening
Bicep curl Wrist extension Calf raise Tricep Press down BB bench press Back Extension Squats Lat Pull down Oblique abdominal Curl Seated shoulder press Leg press Laying leg Curl Modified Pull-ups