Acute Variables of Training.pdf - Acute Variables of Training Acute Variables – Important components that specify how each exercise is to be performed

Acute Variables of Training.pdf - Acute Variables of...

This preview shows page 1 - 3 out of 6 pages.

Acute Variables of Training Acute Variables Important components that specify how each exercise is to be performed. The most fundamental component of designing a training program. They determine the amount of stress placed on the body and ultimately what adaptations the body will incur. Body will specifically adapt to demands placed upon it (known as principle of specificity). Acute variables applied during exercise program will dictate these demands and adaptations achieved. Collectively, acute variables are the foundation of program design. Repetitions Repetition (or “Rep”) – One complete movement of a single exercise. Most reps will involve three muscle actions: concentric, isometric, and eccentric. Simply means to count the number of movements performed in a given amount of time. They can be a means to count time under tension. Each phase of OPT model has specific goals and therefore requires specific number of reps to achieve these goals. Number of reps performed in a given set is dependent on client’s work capacity, intensity of exercise, and specific phase of training. All acute variables are interdependent. Ex increasing load, fewer number of reps can be performed. Research shows training in a specific rep range yields specific adaptations. Muscular endurance and stabilization is best achieved by performing 12 to 20 reps at 50 to 70% 1RM Hypertrophy best achieved using 6 to 12 reps at 75 to 85% 1RM Maximal strength is achieved from 1 to 5 at 85 to 100% 1RM Power adaptations require 1 to 10 reps at 30-45% 1RM Beginning phases of OPT consists of high rep schemes necessary to build proper connective tissue (tendons, ligaments) strength, stability, and muscular endurance. Common mistake of advanced clients is to not use a planned training program that provides periods of low-rep training alternated with periods of high-rep training. Higher intensities of training can only be sustained for a short period without running the risk of overtraining.
Image of page 1

Subscribe to view the full document.

Sets Set Group of consecutive repetitions. Inverse relationship between sets, reps, and intensity. Individual usually performs fewer sets when performing higher reps at a
Image of page 2
Image of page 3
  • Fall '18

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern

Ask Expert Tutors You can ask You can ask ( soon) You can ask (will expire )
Answers in as fast as 15 minutes