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 – – – – •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 53-70 of chapter 3 to be covered later in semester