Home
Flashcards
Preview
Basic Phis
Home
Get App
Take Quiz
Create
Strength
Maximal force from muscle output
Power
Performance work
p= f x d/t
Endurance
Repeated muscle action contraction
General Prinicipal Training
Individualty
Specificity
Reversibility
Progressive Overload
Hard / Easy
Periodization
Individualty
Specific needs and ablilites of the individual
Specificity
Highly specific Training to nature of activity match athletic perfomance
Reveribility
Maintenace plane to ensure gain and no lost
Progressive Overload
Progressively increased as the body adapts to stimulus
Hard / Easy
Alternate High to Low intenesity workouts to help recover and achive optimal training
Periodization
Cycyling of specificity, intensity and volume of training to achive peak level
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
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
Types of Resistance Training
Static Contraction
Free Weights
Eccentric Training
Variable Resistance Training
Isokinetic
Ploymetrics
Electrical stimulation
Static Action
Postsurgical rehabillitation of immoblized limbs
Free Weights
Must control weight being lifted additional motor units
Eccentric
Resist Force approx
30% greater
Utilizing eccentric with concentric, greater muscle strength and size
Variable Resistance
ROM to accomadate varation in strength with the joint Rom
Expensive Equipment
Isokenetics
Controls velocity of contraction at ROM
Specific velocity Training evaluation and Rehab
Plyometrics
Jump training
Reflex to facilitate recruit motor units
Elastic componets of tendon, muscle for a contration force
Electrical Stimulation
Clinical use Reduce loss of strength or muscle size
Resistance Traning Actions
Static Actions (isokentics)
Dynamic Actions
Electrical stimulation
Exercise Order
Multi-joint first
Large Muscle groups first
Power Exercise first
Mode of Exercise
Type of Training
RM
# of reps before failure
Max Rep
Appropriate Resistance Strength
Few reps high resistance
Long rest between
2-5 min rest
Appropriate Resistance Muscular Endurance
Many reps low resistance short rest
Appropriate Resistance Power
Several sets of few reps
Speed to movement
Moderate to long rest
Approprite resistance muscle size
Multiple sets
Short Rest periods
ACSM for Fitness
1 Set
8-10 Exercise
1 for ever major muscle
8-12 RM
2-3 Days per Week
Volume of Training
2 Sets of an exercise @ 10 reps & 100lbs
2 x 10 x 100 =2000
Progressive Overload Stimulus Training
1. Increase weight lifted
2. Increase Volume
3. Change Exercise
4. Modify Exercise
5. Alter rest Periods
Periodization Resistance Training
Change exercise to keep individual from overtraining
Decrease Voulme Increase intensity
Author
rsanchez15
ID
91501
Card Set
Basic Phis
Description
4 More to go
Updated
2011-06-21T21:29:11Z
Show Answers
Home
Flashcards
Preview