Basic Phis

Maximal force from muscle output

• Performance work
• p= f x d/t

Repeated muscle action contraction

• Individualty
• Specificity
• Reversibility
• Progressive Overload
• Hard / Easy
• Periodization

Specific needs and ablilites of the individual

Highly specific Training to nature of activity match athletic perfomance

Maintenace plane to ensure gain and no lost

Progressively increased as the body adapts to stimulus

Alternate High to Low intenesity workouts to help recover and achive optimal training

Cycyling of specificity, intensity and volume of training to achive peak level

• 1. Muscle group to be Trained
• 2. Type of training
• 3. Energy systems to be trained
• 4. Sites of Concern for injury prevention

• 1. Exercises that will be perfomed
• 2. Order in which they will be performed
• 3. # of sets for each exercises
• 4. Rest periods between sets and exerc.
• 5. Intensity # of Reps, and Velocity movement

• Static Contraction
• Free Weights
• Eccentric Training
• Variable Resistance Training
• Isokinetic
• Ploymetrics
• Electrical stimulation

Postsurgical rehabillitation of immoblized limbs

Must control weight being lifted additional motor units

• Resist Force approx
• 30% greater
• Utilizing eccentric with concentric, greater muscle strength and size

• ROM to accomadate varation in strength with the joint Rom
• Expensive Equipment

• Controls velocity of contraction at ROM
• Specific velocity Training evaluation and Rehab

• Jump training
• Reflex to facilitate recruit motor units
• Elastic componets of tendon, muscle for a contration force

Clinical use Reduce loss of strength or muscle size

• Static Actions (isokentics)
• Dynamic Actions
• Electrical stimulation

• Multi-joint first
• Large Muscle groups first
• Power Exercise first

Type of Training

• # of reps before failure
• Max Rep

• Few reps high resistance
• Long rest between
• 2-5 min rest

Many reps low resistance short rest

• Several sets of few reps
• Speed to movement
• Moderate to long rest

• Multiple sets
• Short Rest periods

• 1 Set
• 8-10 Exercise
• 1 for ever major muscle
• 8-12 RM
• 2-3 Days per Week

• 2 Sets of an exercise @ 10 reps & 100lbs
• 2 x 10 x 100 =2000

• 1. Increase weight lifted
• 2. Increase Volume
• 3. Change Exercise
• 4. Modify Exercise
• 5. Alter rest Periods

• Change exercise to keep individual from overtraining
• Decrease Voulme Increase intensity