Lesson 7 - Resistance Exercise: Testing and Prescription
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What is the ACSM FITT recommendations for resistance training?
F - 2 days per muscle group/wk for novices I - moderate to vigorous activity for novice-intermediate T - none T - wide variety, typically multi joint > single joint
What is moderate to vigorous activity for a novice according to ACSM? (resistance training)
60-70% 1RM
How many reps and sets are recommended for resistance training?
2-4 sets of 8-12 reps
How can low reps and sets be effective for resistance training?
increased intensity
What is dynamometry?
a measurement of static strength
What is 1 rep max?
determination of the max amount of weight that can be lifted one time using proper form
How do measure 1 RM?
initial guess, add and remove weight as needed with rest between attempts of 1-5 min
How can 1RM be estimated from submax efforts?
• weight that can be done 7-10 reps or a 3 rep max or 5 rep max
What is isokinetic dynamometry?
a measurement that creates a force-curve through full range of motion by adjusting force during a given movement to maintain speed
What are things you should consider when conducting strength testing?
• standardize instructions and procedures • ensure warmup is similar across individuals and sessions • provide adequate practice to avoid learning effects • ensure body position and movements are the same
What is the overload principle?
• tissue must be stressed at level beyond which it is accustomed to in order to trigger a training adaption
What are the general principles/recommendations to improve strength?
• high intensity to activate 2a and 2x fibers • 8-12 reps (60-70% 1RM) • 2-4 days a week • high velocity = more strength and power
Which exercises are more effective in athletes because they increase strength throughout ROM?
isokinetic and dynamic exercises
What is progressive resistance exercise?
periodic increases in resistance during particular exercise
How does isometric strength training increase muscle strength?
doing max 1 sec hold or 6 sec 2/3 hold performed 5-10 times a day
What are the benefits of isometric strength training?
• can be specific, identifying, and addressing a weakness at a specific joint angle • can be safer for certain populations
What is plyometric training?
exercise involving rapid stretch followed by shortening of a muscle during a dynamic movement
How does plyometric training increase the force of contraction?
induces stretch reflex
What are the drawbacks of isometric training?
• little benefit to functional performance
What is the drawback of plyometric training?
• increases chance of injury
What are the benefits of using free weights?
• recruit balance and stability systems during exercise • more applicable to sports and activities
What are the benefits of weight machines?
• safe and easy • allow easier performance for some movements • increased isolation
What is periodization?
systematic program in which the volume and intensity of training are varied over time
What is linear periodization?
program where individual is progressed form high volume/low intensity to low volume/high intensity