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Basic Phis

  1. Strength
    Maximal force from muscle output
  2. Power
    • Performance work
    • p= f x d/t
  3. Endurance
    Repeated muscle action contraction
  4. General Prinicipal Training
    • Individualty
    • Specificity
    • Reversibility
    • Progressive Overload
    • Hard / Easy
    • Periodization
  5. Individualty
    Specific needs and ablilites of the individual
  6. Specificity
    Highly specific Training to nature of activity match athletic perfomance
  7. Reveribility
    Maintenace plane to ensure gain and no lost
  8. Progressive Overload
    Progressively increased as the body adapts to stimulus
  9. Hard / Easy
    Alternate High to Low intenesity workouts to help recover and achive optimal training
  10. Periodization
    Cycyling of specificity, intensity and volume of training to achive peak level
  11. Training Needs Analysis
    • 1. Muscle group to be Trained
    • 2. Type of training
    • 3. Energy systems to be trained
    • 4. Sites of Concern for injury prevention
  12. Resistance Training Program
    (Things To Decide)
    • 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
  13. Types of Resistance Training
    • Static Contraction
    • Free Weights
    • Eccentric Training
    • Variable Resistance Training
    • Isokinetic
    • Ploymetrics
    • Electrical stimulation
  14. Static Action
    Postsurgical rehabillitation of immoblized limbs
  15. Free Weights
    Must control weight being lifted additional motor units
  16. Eccentric
    • Resist Force approx
    • 30% greater
    • Utilizing eccentric with concentric, greater muscle strength and size
  17. Variable Resistance
    • ROM to accomadate varation in strength with the joint Rom
    • Expensive Equipment
  18. Isokenetics
    • Controls velocity of contraction at ROM
    • Specific velocity Training evaluation and Rehab
  19. Plyometrics
    • Jump training
    • Reflex to facilitate recruit motor units
    • Elastic componets of tendon, muscle for a contration force
  20. Electrical Stimulation
    Clinical use Reduce loss of strength or muscle size
  21. Resistance Traning Actions
    • Static Actions (isokentics)
    • Dynamic Actions
    • Electrical stimulation
  22. Exercise Order
    • Multi-joint first
    • Large Muscle groups first
    • Power Exercise first
  23. Mode of Exercise
    Type of Training
  24. RM
    • # of reps before failure
    • Max Rep
  25. Appropriate Resistance Strength
    • Few reps high resistance
    • Long rest between
    • 2-5 min rest
  26. Appropriate Resistance Muscular Endurance
    Many reps low resistance short rest
  27. Appropriate Resistance Power
    • Several sets of few reps
    • Speed to movement
    • Moderate to long rest
  28. Approprite resistance muscle size
    • Multiple sets
    • Short Rest periods
  29. ACSM for Fitness
    • 1 Set
    • 8-10 Exercise
    • 1 for ever major muscle
    • 8-12 RM
    • 2-3 Days per Week
  30. Volume of Training
    • 2 Sets of an exercise @ 10 reps & 100lbs
    • 2 x 10 x 100 =2000
  31. Progressive Overload Stimulus Training
    • 1. Increase weight lifted
    • 2. Increase Volume
    • 3. Change Exercise
    • 4. Modify Exercise
    • 5. Alter rest Periods
  32. Periodization Resistance Training
    • Change exercise to keep individual from overtraining
    • Decrease Voulme Increase intensity
Author
rsanchez15
ID
91501
Card Set
Basic Phis
Description
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Updated

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