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Unformatted text preview: Resistance Training For Muscular Strength and Endurance Endurance
Bio 154 Chap 4 Guiding Principles for Designing a Program Program
Progressive Resistance Progressive Exercise Exercise (Progressive Overload) Specificity Other Principles Progressive Overload Progressive
Progressively placing greater-than-normal Progressively demands on the exercising musculature. demands Comes from Selye’s General Adaptation Comes Syndrome (GAS) Syndrome G.A.S. G.A.S.
Three stage response to stress The stages are: Alarm Phase Resistance Phase Exhaustion Phase Alarm Phase Alarm
Physiologically Immediate, full mobilization of the body’s fight or flight responses to resist the stressor the G.A.S. Contd. G.A.S.
In terms I can understand When the body experiences a new or When more intense stress more May last several days, even weeks Soreness and stiffness Temporary drop in performance? Stage of Resistance Stage
Physiologically After prolonged exposure to a stressor, the After body attempts to adapt with a decreased, but still higher than normal, level of physiological arousal and a slow replenishing of stress hormones. replenishing Resistance Phase Contd. Resistance
Or in other words… The body adapts to the stimulus and returns The to more normal functioning. to Sometimes called “supercompensation” Exhaustion Phase Exhaustion
After continued exposure to stress, the body After begins to breakdown with depletion of the body’s resources. body’s Has been shown to cause death in Has laboratory animals laboratory Overtraining Overtraining
Some characteristics Some may include may Plateau or decrease Plateau in performance in Feeling of burnout or Feeling staleness staleness Sickness Inability to sleep Increased heart rate Specificity Specificity
Using the correct variables to achieve your Using goals. goals. Relates to: Exercises Sets and reps Rest times between sets Energy systems Other Principles Other
Variation Diminishing Returns Safety Considerations Safety
Ensure adequate level of health before Ensure you begin you Dress appropriately Warm-up and cool-down properly Work into a program gradually Breathe correctly (valsalva maneuver) Use spotter when necessary Use proper technique Coaching Points to Remember Coaching Move weights in a Move controlled manner controlled Go through a full range of Go motion motion Keep abdominals tight Maintain tight back Press off heel when Press squatting/lunging squatting/lunging Never let knee go past toe Exercise Rx for Weight Training Exercise
Important Terminology Repetitions (reps) Sets Load Repetition Maximum (RM) Intensity Volume Frequently Misunderstood Terms Frequently
Weightlifting vs. Powerlifting Strength vs. Power Strength vs. Endurance Progression Through a Program Progression
3 Phases to an Initial Program Starter Phase Slow Progression Phase Maintenance Phase Starter Phase Starter Low intensity Low volume Two sessions per week Duration of phase is 1-3 weeks Avoid undue soreness Slow Progression Phase Slow Increase in frequency Increase in intensity Decrease in repetitions Duration from 4 to 20 weeks Maintenance Phase Maintenance
Frequency may Frequency decrease back to 1-2 days days Volume and intensity Volume stay the same stay Who wants to Who maintain though? maintain Periodization Periodization
Varying training variables in planned periods or Varying cycles within an overall program to continue improvements and lessen the likelihood of overtraining overtraining Periodization Cycles Periodization
Macrocycle The entire training year Mesocycle Phases during the year (months) Microcycle Weeks and days Relationship Between Volume and Intensity Intensity Arbitrary Scale Volume Intensity Time Goals of Each Cycle Goals
General Preparation Hypertrophy Strength Strength Peaking Peaking How the Body Adapts How
Physiological Changes Neural Adaptations Hypertrophy Neural Adaptations Neural
Motor Units-Neuron and the muscle fiber it innervates Strength training increases the ability of the Strength NM system to recruit more motor units NM Responsible for strength gains developed at Responsible the beginning of a program the Hypertrophy Hypertrophy
Increased muscle fiber size Requires more than 16 training sessions to occur Motivation to Continue Motivation Time management Make training fun Start slow Train with a partner Set process-oriented Set goals goals Other Important Topics Other Rate of Adaptation Gender Differences Dietary Considerations While Training for Dietary
Strength Strength ...
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This note was uploaded on 04/12/2011 for the course BIO 154 taught by Professor Wilson during the Spring '11 term at N. Arizona.
- Spring '11