Types of Muscle Training

1
Types of Muscle Training

• Chapter 3
• Read pages 45-52, 71-72
• Also see chart on pg 102-103

2
Resistance Training Programs

• The Media
• TV, magazines, fitness experts, health clubs
• Its a very INDIVIDUAL PROCESS
• It needs analysis (NEEDS ANALYSIS)
• What is the goal?
• Other factors RT exp., time to train,
  facilities,
• And special needs

3
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

4
Acute Training Variables

• Exercises chosen
• Order in which exercises are performed
• Intensity (load) of exercises
• Volume (sets repetitions) of exercises
• Rest time between sets

5
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
• Whats the goal? Hypertrophy, Strength, Power or
  Endurance?

6
Choice of Exercises

• Remember
• Specificity
• Muscle tissue not activated wont benefit
• Determine goal of RT, then select Exercises

7
Primary Exercises(Structural exercises)

• Prime movers
• Major muscle groups
• Involve multiple joints (gt 2 joints)
• Examples power clean, deadlift, squat
• Bench press, lat puldown

8
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

9
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

10
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

11
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

12
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

13
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
• gt 1 set is needed for progressive development
  improved performance

14
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

15
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)

16
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