KIN 405 Lecture 10 and 11

KIN 405 Lecture 10 and 11 - Designing'Resistance Programs...

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Designing Resistance Programs
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What are the objectives to resistance training & conditioning? Increase absolute strength and power Improve resistance to fatigue Reduce potential for injury Improve sport performance
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How you lift a weight is more important than how much weight you lift – Injury
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Types of Training Static (isometric) training. Isokinetic training. Dynamic training – DCER, Eccentric, Concentric Exercise-Technique--High-Bar-Back-Squat/
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A Few Defini8ons Exercise – one or more large muscle areas (shoulders, chest, back, hip or thigh), involves two or more primary joints. Exercise – smaller muscle areas (biceps, triceps etc.), involves one primary joint. Exercise - core exercises that emphasize loading of the spine directly (eg. Back squats) or indirectly (e.g. Power clean). Involves muscular stabilization of posture while performing the lifting movement (eg. Maintaining a rigid torso and a flat back during the back squat). - a structural exercise that is performed very rapidly or explosively.
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A Few More Defini8ons Load – amount of weight assigned for a set Repetitions – the number of times an exercise is performed A Set - a series of repetitions that is performed prior to taking a break/rest.
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Isometric Training • Can strength, hypertrophy Strength gains are Vary degree of difficulty by altering: – duration (15 -60 sec) – intensity (# of muscle groups involved; # of muscle actions can be varied) – Use of a Swiss Ball and/or medicine ball
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Isometric Training Used in rehab to counteract strength loss and muscle atrophy especially if limb is . Used where core strength is required: climbing, mountain biking, road cycling, judo, wrestling, alpine skiing, shooting, gymnastics and horseback riding.
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Start with beginner exercises for someone who has never used a ball – even if they have good core strength and flexibility Get used to balance on the ball Work on balance & propriocep8on in addi8on to strength
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Dynamic Constant External Resistance Training – main focus Can strength and FFM, may % fat . Use several resources – course, organizations, etc Prescription is an art and a science. exercises # reps & sets frequency tips and tricks You can’t memorize how to prescribe exercise. To learn more, hit the gym.
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Principles of Exercise Program Design Specificity Overload Progression Reversibility Initial Values Inter-individual Variability Diminished Returns
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Needs analysis (eg. goals) Assessment & Interview data (consider time commitment, access to equipment) for exercise prescription Choose program variables (classify client’s training status & identify specific muscles to target) Program Design • Core exercise for major muscle groups & targeted muscles •Order of exercises •Use of assessment to prescribe loads, reps, sets for each exercise Follow-up visits & re-tests Monitor & modify (fine-tuning or guidelines for
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  • Fall '12
  • MarinaMourtzakis
  • muscle group, Vertical Chest Press

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