Determination Of Exercise
Frequency & Selection
SHAFFAF , SHARAAIN
Determination Of Training Frequency
• Training Frequency is the number of workouts a client would undertake per
week.
Factors That Contribute.
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Overall Fitness
Time Availability
Daily activity
Volume & Structure of the Program
Guidelines For Determining Training
Frequency
Incorporate sufficient recovery time.
• 1-3 days between training the same muscle groups.
Note: Lesser-trained clients usually would require longer rest
between training sessions
Status of Resistance Training
• Novice or Untrained – When training entire body : 2
or 3 days
• Intermediate – When training entire body : 3 days
Using a split : 4 days
• Advanced - 3-6 days
Exercise Selection
• The selection of exercises to be incorporated into the trainees
workout.
Influential Factors
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Time dedicated to training
Goal specific
Equipment available
Movement Familiarization
Types of Resistance Training Exercises
• Core Exercises
Exercises that involves the movement of 2 or more joints hence making it a MULTI-JOINT
EXERCISE
• Has potential to activate more muscles or muscle groups.
• Time efficient than doing separate muscle exercises.
Example
• Bench Press : Recruits pectoral muscle synergistically with aid from anterior deltoids and
triceps brachii
If a core exercise loads the spine it’s considered a structural exercise requiring the torso to
maintain an erect position .
Types of Resistance Training Exercises
Assistance Exercises
Supplementary exercises to maintain muscle balance or to isolate a
specific muscle or group or to rehabilitate an injury.
• Single Joint Exercises
• Recruit a Small Amount Of Muscle Mass
Examples
• Bicep Curls
• Pec deck / Cable fly
Guideline For Choosing Exercises
• Should meet individual needs and goals.
For a beginner, pay attention to building a base by using
assistance exercises or base core exercises
For athletes focus more on exercise movements that relates
to the sporting movement pattern.
For clients with special needs such as injured clients, focus
more on addressing the injury and avoid movements that
might cause it to worsen their injury.