The document discusses resistance training program design. It outlines 5 steps: 1) needs analysis including evaluating sport requirements and assessing the athlete, 2) exercise selection based on factors like sport specificity, 3) training frequency determined by training status and load, 4) arranging exercises in a logical order, and 5) determining training load and repetitions using methods like 1RM testing and assigning loads based on training goals. The document provides details on how to implement each step of resistance training program design.
This document provides guidance on designing resistance training programs for muscular strength and endurance. It discusses the principles of resistance training, including specificity of training and progressive overload. When planning a workout, a needs analysis should be conducted considering a client's history, goals and preferences. Key variables to consider include exercise selection and order, training frequency, load and repetitions, volume, and rest periods. A variety of methods can be used to progress training intensity over time including increasing weight, repetitions, sets or decreasing rest. Periodization is also recommended for planning long-term training.
Muscular endurance is the ability of muscles to repeatedly exert force against resistance over multiple repetitions. It can be assessed through dynamic tests using a percentage of maximum strength to perform as many repetitions as possible. Common tests include the bench press and push-up tests. Accurate assessment requires controlling for client, equipment, technician, and environmental factors. A variety of muscle-specific dynamic tests are needed to fully evaluate strength and endurance.
Fatigue management and recovery strategies for athletesTaisuke Kinugasa
The document discusses fatigue management and recovery strategies for athletes. It defines fatigue and recovery, and outlines various strategies to aid recovery including sleep, nutrition, psychological skills, physical therapy, hydro-recovery, active rest, and tapering training loads. Monitoring tools like daily logs and questionnaires are also presented to track athlete recovery. The goal is to implement recovery-based training to avoid overtraining and enhance performance.
The document discusses principles of periodization for athletic training programs. It explains that periodization involves systematically varying training specificy, intensity, and volume over periods or cycles to continually challenge athletes and avoid plateaus. This includes general adaptation syndrome responses of alarm, adaptation, and exhaustion. Proper periodization incorporates supercompensation after training to reach new performance baselines. Cycles include macro, meso, and micro periods focused on preparatory, competitive, and rest phases. The preparatory phase establishes a base with low intensity/high volume training progressing to higher intensity sport-specific training. Competitive training peaks strength/power while rest allows physical and mental recovery. Periodization applies these principles to sport seasons.
Physiological adaptations in response to aerobic trainingclarindabrown
The document discusses several key physiological adaptations that occur in the body in response to aerobic training, including decreased resting heart rate, increased stroke volume and cardiac output, improved oxygen uptake, and enhanced efficiency of the cardiovascular and respiratory systems. It also notes some gender differences in lung capacity and muscle mass as well as effects on blood pressure, haemoglobin levels, and muscle fiber composition between aerobic and anaerobic training.
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
This document discusses recovery and fatigue in athletes. It describes different types of fatigue including muscular fatigue caused by fuel depletion and buildup of metabolic byproducts. It also discusses how increased body temperature and dehydration can lead to fatigue. Recovery processes are outlined including active recovery, rest, replenishing energy stores, rehydration, and various therapies like hydrotherapy, cryotherapy, massage and specialists who can aid recovery. Ethical considerations in sport medicine are also mentioned.
This document provides an overview of basic exercise physiology, covering the cardiovascular, respiratory, neuromuscular, and endocrine systems as well as energy systems. It describes the structure and function of each system at rest and in response to exercise. The cardiovascular system increases cardiac output to meet oxygen demands during exercise. The respiratory system increases ventilation to supply more oxygen to working muscles. The neuromuscular system controls voluntary movement through motor neurons. Hormones released by the endocrine system prepare and regulate the body's response to exercise. There are three energy systems - phosphogen, anaerobic and aerobic - that provide ATP for muscle contraction depending on exercise intensity and duration.
This document provides guidance on designing resistance training programs for muscular strength and endurance. It discusses the principles of resistance training, including specificity of training and progressive overload. When planning a workout, a needs analysis should be conducted considering a client's history, goals and preferences. Key variables to consider include exercise selection and order, training frequency, load and repetitions, volume, and rest periods. A variety of methods can be used to progress training intensity over time including increasing weight, repetitions, sets or decreasing rest. Periodization is also recommended for planning long-term training.
Muscular endurance is the ability of muscles to repeatedly exert force against resistance over multiple repetitions. It can be assessed through dynamic tests using a percentage of maximum strength to perform as many repetitions as possible. Common tests include the bench press and push-up tests. Accurate assessment requires controlling for client, equipment, technician, and environmental factors. A variety of muscle-specific dynamic tests are needed to fully evaluate strength and endurance.
Fatigue management and recovery strategies for athletesTaisuke Kinugasa
The document discusses fatigue management and recovery strategies for athletes. It defines fatigue and recovery, and outlines various strategies to aid recovery including sleep, nutrition, psychological skills, physical therapy, hydro-recovery, active rest, and tapering training loads. Monitoring tools like daily logs and questionnaires are also presented to track athlete recovery. The goal is to implement recovery-based training to avoid overtraining and enhance performance.
The document discusses principles of periodization for athletic training programs. It explains that periodization involves systematically varying training specificy, intensity, and volume over periods or cycles to continually challenge athletes and avoid plateaus. This includes general adaptation syndrome responses of alarm, adaptation, and exhaustion. Proper periodization incorporates supercompensation after training to reach new performance baselines. Cycles include macro, meso, and micro periods focused on preparatory, competitive, and rest phases. The preparatory phase establishes a base with low intensity/high volume training progressing to higher intensity sport-specific training. Competitive training peaks strength/power while rest allows physical and mental recovery. Periodization applies these principles to sport seasons.
Physiological adaptations in response to aerobic trainingclarindabrown
The document discusses several key physiological adaptations that occur in the body in response to aerobic training, including decreased resting heart rate, increased stroke volume and cardiac output, improved oxygen uptake, and enhanced efficiency of the cardiovascular and respiratory systems. It also notes some gender differences in lung capacity and muscle mass as well as effects on blood pressure, haemoglobin levels, and muscle fiber composition between aerobic and anaerobic training.
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
This document discusses recovery and fatigue in athletes. It describes different types of fatigue including muscular fatigue caused by fuel depletion and buildup of metabolic byproducts. It also discusses how increased body temperature and dehydration can lead to fatigue. Recovery processes are outlined including active recovery, rest, replenishing energy stores, rehydration, and various therapies like hydrotherapy, cryotherapy, massage and specialists who can aid recovery. Ethical considerations in sport medicine are also mentioned.
This document provides an overview of basic exercise physiology, covering the cardiovascular, respiratory, neuromuscular, and endocrine systems as well as energy systems. It describes the structure and function of each system at rest and in response to exercise. The cardiovascular system increases cardiac output to meet oxygen demands during exercise. The respiratory system increases ventilation to supply more oxygen to working muscles. The neuromuscular system controls voluntary movement through motor neurons. Hormones released by the endocrine system prepare and regulate the body's response to exercise. There are three energy systems - phosphogen, anaerobic and aerobic - that provide ATP for muscle contraction depending on exercise intensity and duration.
Adapted slides from my presentation with John Abreu as part of the Canadian Sport Institute Pacific's Speaker Series. This initiative intends to help athletes gain the tools, knowledge and skills needed to reach the next level of sport performance;
engage with other athletes, coaches and sport professionals in a multi-sport environment; and, gain access and know-how from world leading sport performance professionals and athletes who have reached the highest levels of sport.
This presentation introduced some of the foundational concepts of periodization to a live and online audience and was followed by an expert panel discussion.
This document discusses VO2max, which is a measurement of the maximum amount of oxygen the body can use during exercise. It defines VO2max and explains that it is the best indicator of cardiovascular endurance. The document outlines normal VO2max values and discusses factors that can affect VO2max levels, such as gender, training, aging, altitude, and smoking. It also describes methods used to measure VO2max both directly and indirectly.
This document discusses key concepts related to adaptations to resistance training. It defines muscular strength, power, and endurance. It describes measurements of one-repetition maximum and covers topics like muscle hypertrophy, fiber size increases, effects of inactivity, muscle soreness, and resistance training program design. It emphasizes that resistance training can improve strength by 25-100% within 3-6 months and benefit all populations.
This presentation will discuss the different recovery methods used to enhance sports performance. We will look at the General Adaptation Syndrome (GAS) and its application to training stress. From here, we will take you the differnce between a recovery unit, recovery day and how these would look when implemented into the Strength & Conditioning program.
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
(1) Exercise physiology is the study of how the body responds physiologically to acute bouts of exercise and adapts to chronic physical training through temporary responses and more persistent structural changes. (2) Energy for exercise is provided through three main systems - phosphagen, anaerobic, and aerobic - with the relative contribution depending on factors like intensity, time, and an individual's fitness level. (3) Anaerobic glycolysis breaks down carbohydrates into lactate to produce ATP without oxygen and is important for high-intensity exercise, while aerobic metabolism uses oxygen to fully oxidize fuels through pathways like glycolysis, the Krebs cycle, and the electron transport chain.
Plyometrics and types of Periodisation)J. Priyanka
Plyometrics
Goals of Plyometrics
Plyometrics Exercises
Plyometrics Effectiveness
Benefits of Plyometrics
Guidelines for Plyometrics training
Plyometrics in Rehabilitation
Periodisation
Objectives of Periodisation
Types of Periodisation
Benefits of Periodisation
The document discusses the three main energy systems - ATP-PCr system, lactic acid system, and oxygen system - that provide energy for human movement. It explains that each system generates ATP at different rates and is optimized for different durations and intensities of exercise. The ATP-PCr system provides rapid energy but can only be used for up to 10 seconds of high-intensity activity. The lactic acid system takes over to fuel activities lasting 30-120 seconds. The oxygen system generates the most ATP but more slowly, to fuel endurance activities lasting minutes or hours. Proper nutrition, including carbohydrates, fats, proteins, vitamins and minerals, supports optimal function of these bioenergetic systems.
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
Here are the answers to the brain teaser questions:
1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
4. Interval training involves periods of hard work followed by periods of rest in order to improve mainly speed but also cardiovascular fitness through high intensity intervals.
5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
Plyometric exercise involves stretching muscles eccentrically followed by a rapid concentric contraction, utilizing the stretch-shortening cycle. It can improve power, strength, and athletic performance. Plyometrics progressively overload the muscles through exercises of increasing intensity like jumps, hops, and throws. Proper surface, equipment, warm-up, technique, and recovery are needed to safely maximize training adaptations and prevent injury.
Endurance (endurance training) and their factor affecting the endurance Kanwal Deep Singh
This document defines and describes different types of endurance. It discusses basic, speed, sprint, and strength endurance based on the nature of activity. It also discusses short, middle, and long time endurance based on duration. The document outlines factors that affect endurance capacity like aerobic capacity and anaerobic capacity. It then describes various training methods to develop endurance like duration load method using constant, alternating and fartlek approaches as well as interval running, repetition training methods.
Maximal strength training focuses on developing the ability to produce maximum force through exercises like back squats and deadlifts. Three key points are:
1) Maximal strength is defined as the ability to produce maximum force and a minimum strength level of 2 times body mass is recommended for back squats to optimize lower body power.
2) Rate of force development (RFD) is important for explosive activities and can be improved through both heavy strength training and ballistic exercises using a mixed training approach.
3) Variable resistance training using chains or bands is superior to constant resistance as it allows for compensatory acceleration and maximizes motor unit recruitment through incremental loading.
This document discusses periodization in athletic training. Periodization involves dividing annual training into phases (micro, meso, and macro cycles) with targeted overloads and recoveries. The micro cycle lasts up to 7 days and focuses on intensity. The meso cycle is 2 weeks to months and allows effects of micro cycles to accumulate. The macro cycle represents a year or more and includes preparatory, competitive, and transitional periods designed around peaks. Periodization optimizes performance while preventing injuries and overtraining by systematically planning training over various time periods.
The document discusses the importance of recovery for athletes. It states that recovery is needed after training for the body to adapt and improve. It also notes that monitoring training responses through daily logs can help identify signs of overtraining. The document provides various recovery strategies for athletes including rest, sleep, hydration, nutrition, massage, and relaxation techniques to promote recovery and prevent fatigue.
The document discusses the Physical Activity Readiness Questionnaire (PAR-Q), which is a pre-exercise checklist used to identify any risks before physical activity or exercise. It contains questions to screen for potential issues or contraindications. Coaches must have athletes complete the PAR-Q before exercise and follow up on any answers that indicate risks. The PAR-Q helps determine if an athlete is fit for a given exercise program or needs to consult a doctor. It is an important safety screening tool.
The document discusses the rehabilitation of injured athletes. It outlines several key principles of athlete rehabilitation including preserving general fitness, allowing functional recovery before anatomical healing, accurate diagnosis and treatment, and a team approach involving medical staff and the athlete. It also describes various components and methods of rehabilitation programs including RICE treatment, restoring range of motion, strengthening, and regaining skills through functional progressions. Finally, it provides examples of specific rehabilitation exercises that target different areas of the body like the knee, shoulder, wrist, and ankle.
The document discusses three main types of resistance training: isotonic, isometric, and isokinetic. Isotonic resistance training uses free weights and the resistance remains constant throughout the movement. Isometric resistance training does not involve muscle length changes and occurs against an immovable resistance. Isokinetic resistance training allows the user to operate at a constant speed against a resistance where the machine provides an equal and opposite force.
The document discusses the principles and techniques of resisted exercise. It describes the overload principle which challenges muscles to perform at a greater level by applying loads that exceed their metabolic capacity. The SAID (specific adaptation to imposed demand) principle states that the body adapts to the specific stresses placed upon it. Resistance can be applied through different ranges of motion including full, inner, outer, and middle ranges. Progressive resistance exercises gradually increase the load over time to continue challenging muscles. Resisted exercises provide benefits like increased strength, endurance, weight management, improved mobility and reduced disease risk.
Adapted slides from my presentation with John Abreu as part of the Canadian Sport Institute Pacific's Speaker Series. This initiative intends to help athletes gain the tools, knowledge and skills needed to reach the next level of sport performance;
engage with other athletes, coaches and sport professionals in a multi-sport environment; and, gain access and know-how from world leading sport performance professionals and athletes who have reached the highest levels of sport.
This presentation introduced some of the foundational concepts of periodization to a live and online audience and was followed by an expert panel discussion.
This document discusses VO2max, which is a measurement of the maximum amount of oxygen the body can use during exercise. It defines VO2max and explains that it is the best indicator of cardiovascular endurance. The document outlines normal VO2max values and discusses factors that can affect VO2max levels, such as gender, training, aging, altitude, and smoking. It also describes methods used to measure VO2max both directly and indirectly.
This document discusses key concepts related to adaptations to resistance training. It defines muscular strength, power, and endurance. It describes measurements of one-repetition maximum and covers topics like muscle hypertrophy, fiber size increases, effects of inactivity, muscle soreness, and resistance training program design. It emphasizes that resistance training can improve strength by 25-100% within 3-6 months and benefit all populations.
This presentation will discuss the different recovery methods used to enhance sports performance. We will look at the General Adaptation Syndrome (GAS) and its application to training stress. From here, we will take you the differnce between a recovery unit, recovery day and how these would look when implemented into the Strength & Conditioning program.
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
(1) Exercise physiology is the study of how the body responds physiologically to acute bouts of exercise and adapts to chronic physical training through temporary responses and more persistent structural changes. (2) Energy for exercise is provided through three main systems - phosphagen, anaerobic, and aerobic - with the relative contribution depending on factors like intensity, time, and an individual's fitness level. (3) Anaerobic glycolysis breaks down carbohydrates into lactate to produce ATP without oxygen and is important for high-intensity exercise, while aerobic metabolism uses oxygen to fully oxidize fuels through pathways like glycolysis, the Krebs cycle, and the electron transport chain.
Plyometrics and types of Periodisation)J. Priyanka
Plyometrics
Goals of Plyometrics
Plyometrics Exercises
Plyometrics Effectiveness
Benefits of Plyometrics
Guidelines for Plyometrics training
Plyometrics in Rehabilitation
Periodisation
Objectives of Periodisation
Types of Periodisation
Benefits of Periodisation
The document discusses the three main energy systems - ATP-PCr system, lactic acid system, and oxygen system - that provide energy for human movement. It explains that each system generates ATP at different rates and is optimized for different durations and intensities of exercise. The ATP-PCr system provides rapid energy but can only be used for up to 10 seconds of high-intensity activity. The lactic acid system takes over to fuel activities lasting 30-120 seconds. The oxygen system generates the most ATP but more slowly, to fuel endurance activities lasting minutes or hours. Proper nutrition, including carbohydrates, fats, proteins, vitamins and minerals, supports optimal function of these bioenergetic systems.
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
Here are the answers to the brain teaser questions:
1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
4. Interval training involves periods of hard work followed by periods of rest in order to improve mainly speed but also cardiovascular fitness through high intensity intervals.
5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
Plyometric exercise involves stretching muscles eccentrically followed by a rapid concentric contraction, utilizing the stretch-shortening cycle. It can improve power, strength, and athletic performance. Plyometrics progressively overload the muscles through exercises of increasing intensity like jumps, hops, and throws. Proper surface, equipment, warm-up, technique, and recovery are needed to safely maximize training adaptations and prevent injury.
Endurance (endurance training) and their factor affecting the endurance Kanwal Deep Singh
This document defines and describes different types of endurance. It discusses basic, speed, sprint, and strength endurance based on the nature of activity. It also discusses short, middle, and long time endurance based on duration. The document outlines factors that affect endurance capacity like aerobic capacity and anaerobic capacity. It then describes various training methods to develop endurance like duration load method using constant, alternating and fartlek approaches as well as interval running, repetition training methods.
Maximal strength training focuses on developing the ability to produce maximum force through exercises like back squats and deadlifts. Three key points are:
1) Maximal strength is defined as the ability to produce maximum force and a minimum strength level of 2 times body mass is recommended for back squats to optimize lower body power.
2) Rate of force development (RFD) is important for explosive activities and can be improved through both heavy strength training and ballistic exercises using a mixed training approach.
3) Variable resistance training using chains or bands is superior to constant resistance as it allows for compensatory acceleration and maximizes motor unit recruitment through incremental loading.
This document discusses periodization in athletic training. Periodization involves dividing annual training into phases (micro, meso, and macro cycles) with targeted overloads and recoveries. The micro cycle lasts up to 7 days and focuses on intensity. The meso cycle is 2 weeks to months and allows effects of micro cycles to accumulate. The macro cycle represents a year or more and includes preparatory, competitive, and transitional periods designed around peaks. Periodization optimizes performance while preventing injuries and overtraining by systematically planning training over various time periods.
The document discusses the importance of recovery for athletes. It states that recovery is needed after training for the body to adapt and improve. It also notes that monitoring training responses through daily logs can help identify signs of overtraining. The document provides various recovery strategies for athletes including rest, sleep, hydration, nutrition, massage, and relaxation techniques to promote recovery and prevent fatigue.
The document discusses the Physical Activity Readiness Questionnaire (PAR-Q), which is a pre-exercise checklist used to identify any risks before physical activity or exercise. It contains questions to screen for potential issues or contraindications. Coaches must have athletes complete the PAR-Q before exercise and follow up on any answers that indicate risks. The PAR-Q helps determine if an athlete is fit for a given exercise program or needs to consult a doctor. It is an important safety screening tool.
The document discusses the rehabilitation of injured athletes. It outlines several key principles of athlete rehabilitation including preserving general fitness, allowing functional recovery before anatomical healing, accurate diagnosis and treatment, and a team approach involving medical staff and the athlete. It also describes various components and methods of rehabilitation programs including RICE treatment, restoring range of motion, strengthening, and regaining skills through functional progressions. Finally, it provides examples of specific rehabilitation exercises that target different areas of the body like the knee, shoulder, wrist, and ankle.
The document discusses three main types of resistance training: isotonic, isometric, and isokinetic. Isotonic resistance training uses free weights and the resistance remains constant throughout the movement. Isometric resistance training does not involve muscle length changes and occurs against an immovable resistance. Isokinetic resistance training allows the user to operate at a constant speed against a resistance where the machine provides an equal and opposite force.
The document discusses the principles and techniques of resisted exercise. It describes the overload principle which challenges muscles to perform at a greater level by applying loads that exceed their metabolic capacity. The SAID (specific adaptation to imposed demand) principle states that the body adapts to the specific stresses placed upon it. Resistance can be applied through different ranges of motion including full, inner, outer, and middle ranges. Progressive resistance exercises gradually increase the load over time to continue challenging muscles. Resisted exercises provide benefits like increased strength, endurance, weight management, improved mobility and reduced disease risk.
The document defines various terms related to resistance exercise such as resisted exercise, strength, power, endurance, isometric muscle work, isotonic muscle work, and types of muscle contractions. It describes the principles of resistance exercise including overload, SAID, reversibility, and individual variability. It discusses ranges of muscle work, group actions of muscles, and indications for resistance exercise. Overall, the document provides an overview of key concepts in resistance training.
This document provides descriptions and illustrations of resistance exercises for various joints and muscles of the body. It describes hand placement and procedures for strengthening exercises targeting the shoulder, elbow, wrist, hip, knee, ankle, toes, and other areas. The goal of resistance exercises is to systematically overload muscles through lifting, lowering, or controlling heavy loads to increase maximum force production capacity and induce neural and muscular adaptations.
This document outlines the 7 steps of designing an effective resistance training program: 1) Needs analysis of the sport and athlete, 2) Exercise selection, 3) Training frequency, 4) Exercise order, 5) Training load and repetitions, 6) Training volume, and 7) Rest periods. It provides details on how to determine appropriate loads, repetitions, sets, exercise selection, and other parameters based on the athlete's abilities and training goals like strength, power, or hypertrophy. The document emphasizes designing a program based on a thorough needs analysis and progressively overloading the musculoskeletal system to continue improving strength over time.
This document discusses the essential elements of resistance training program design, including needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, and rest periods. The key goals are to select the appropriate exercises based on a client's needs and abilities, establish frequencies and loads to target specific strength, power, or muscular goals, and determine set and rest structures to optimize training adaptations.
The document discusses strength and conditioning exercises to improve swimming performance and reduce injury. It introduces a case study of a triathlete named John who wants to improve his swimming time. The document then covers biomechanics of swimming, common shoulder injuries in swimmers, and the importance of proprioception. It recommends exercises like band external rotations, prone bar pulls, and prone rows with external rotation to address John's needs and swimming weaknesses while preventing injury.
Fitness is a lifestyle!
This month Ms. Azura, our personal trainer and gym assistant manager would like to share with everyone on the benefits of Hydrotheraphy.
Life is Better when Shared!
Structural strengthening, restoring and adding capacity is an integral part of today’s concrete repair industry. Structural strengthening may be required for increasing load capacity of beams, columns, walls, and/or slabs, seismic retrofitting, supporting additional live or dead loads not included in original design, to relieve stresses generated by design or construction errors, or to restore original load capacity to damaged structural elements.
Aquatic exercise involves exercising in water and utilizes properties of water like buoyancy and viscosity. It can benefit those with conditions like arthritis, obesity, and low back pain by reducing stress on joints while allowing freedom of movement. It is also effective for neurological issues like stroke and spinal cord injuries by facilitating mobility with buoyancy support. Key types of aquatic exercises include strengthening exercises, balance exercises, and gait training in water.
1. Shock is defined as inadequate tissue perfusion to meet metabolic needs due to issues with cardiac performance, vascular performance, or cellular function.
2. The main types of shock are hypovolemic, cardiogenic, obstructive, and distributive. Clinical signs include low blood pressure, fast heart rate, pale skin, confusion and loss of consciousness.
3. Treatment of shock focuses on identifying the type, treating the underlying cause, restoring circulating volume with fluids, and supporting vital organ function with vasopressors or inotropes as needed. The goal is to restore adequate perfusion to prevent multiple organ dysfunction syndrome.
Hydrotherapy, also known as aquatic physiotherapy, involves gentle therapeutic exercises conducted in a heated pool. The warm water supports the body, reduces pain, and allows for a greater range of motion. Exercises can be progressed safely using the resistance of the water to strengthen muscles and improve stability. Hydrotherapy can help relieve pain, promote relaxation, mobilize joints, strengthen muscles, develop balance and coordination, and improve general fitness for conditions such as back pain, sports injuries, arthritis, and rehabilitation after injuries or surgery. Safety precautions include consulting a doctor first and gradually increasing exercise time in the water.
Aquatic exercise, also known as hydrotherapy, involves exercising in water and can provide benefits for rehabilitation. It allows for range of motion exercises, strengthening, balance training, and cardiovascular exercise while minimizing stress on joints. Several studies have shown aquatic exercise to be as effective as land-based exercise for improving aerobic fitness and body composition in overweight individuals. It may also help reduce pain for those with knee osteoarthritis. Muscle activity is generally lower in the legs during aquatic exercise compared to land-based exercise due to buoyancy effects. Water-based exercise has also shown benefits for people with COPD and asthma, improving exercise capacity more than land-based exercise for those with comorbidities. However, more research is still
The document discusses principles of mobilization treatment techniques from Maitland's text, including factors that govern passive movement, the method for selecting techniques, and eight principles for direction, patient/therapist position, force localization/application, and progression. It also covers grades, rhythms, and uses of movements like oscillations, distraction, and compression in treatment.
Hydrotherapy involves the use of water, internally or externally, for treatment purposes. It has various physical properties that make it useful for treating wounds, reducing edema, and providing a low-impact environment for exercise. Different forms of hydrotherapy include immersion, contrast baths, whirlpools, and aquatic exercise. Proper application involves selecting the appropriate modality based on the desired effects and safety considerations.
The document discusses how stress, lack of sleep, and weight issues affect many Americans and provides yoga as a solution. It states that 62% of Americans experience work-related stress and over 30% of college students feel overwhelmed. Poor sleep is impacting 65% of Americans. Two-thirds of adults are overweight or obese. The document then explains how yoga can help relax the body and mind through controlled breathing. It recommends three yoga poses - a standing forward bend, side sleeping pose, and zero-point release - that can help induce sleep. Yoga is promoted as a way to reduce stress, anxiety, improve flexibility and strength, and support weight loss.
Yoga originated over 5,000 years ago and focuses on eight limbs including poses, breathing, meditation, and achieving a superconscious state. Practicing yoga provides physical benefits like improved muscle tone, flexibility, balance, and immune system as well as reducing pain. Mental benefits include relief of stress, improved emotion control, and reduced anxiety and depression. Common poses include sun salutations.
Yoga originated in ancient India over 4000 years ago and is described in early Hindu scriptures. It was systematically compiled by Sage Patanjali around 150 BC. Yoga involves eight limbs including physical postures, regulated breathing, meditation, and achieving self-realization. The physical aspects of yoga like poses help relax the body and mind, while the deeper spiritual practices of meditation and breath control allow practitioners to experience higher states of consciousness and union with the divine. Regular yoga practice has benefits for both physical and mental health and well-being.
1. Migraines can be classified as either primary or secondary headaches. Primary migraines include migraine without aura, migraine with aura, and tension-type headaches. Secondary migraines are caused by underlying structural or metabolic abnormalities.
2. Migraines can originate from extracranial or intracranial pain-sensitive structures. Common extracranial structures include the sinuses, eyes, ears, teeth, and blood vessels. Intracranial structures include arteries, dural veins and sinuses, and the meninges.
3. Migraines are treated either acutely to stop an attack or preventively to reduce frequency and severity. Acute treatments aim to rapidly relieve pain and associated
The document outlines 7 steps for resistance training: 1) needs analysis, 2) exercise selection, 3) training frequency, 4) exercise order, 5) training load and repetitions, 6) volume, and 7) rest periods. It provides details on how to determine appropriate exercises, loads, sets, repetitions, rest periods and progression based on the athlete's needs and training goals such as strength, power or hypertrophy.
This document discusses principles of therapeutic exercise and its physiological effects. It defines therapeutic exercise as movement prescribed to correct impairments and restore function. It outlines common training principles like overload and specificity. It describes the physiological effects of exercise on the cardiovascular, pulmonary, and musculoskeletal systems. Exercise causes acute effects like increased cardiac output and blood flow to muscles. It causes chronic adaptations like muscle fiber hypertrophy and increased bone mineral density. The document provides an overview of therapeutic exercise interventions and their impact on the disablement process.
This document provides information on principles of treatment for impaired motor performance through resistance exercise. It defines key concepts like strength, power, endurance and motor control and describes how resistance training can enhance muscle performance in these areas. It discusses determinants of resistance exercise programs including frequency, intensity, time, type, mode, velocity and integration to function. Precautions and contraindications to resistance exercise are also reviewed.
The document provides guidance on developing an effective training program to improve physical condition. It recommends establishing specific goals, evaluating your starting level through tests, and creating a training plan with progressive sessions that include warm-up, main exercises, and cool-down. Key aspects are choosing activities based on your goals, increasing difficulty over time, and maintaining consistency to see results while preventing injuries.
This document discusses various physical fitness tests that can be used to assess athletes. It begins by defining physical fitness and its importance for athletes. It then describes different types of fitness tests that can evaluate body composition, flexibility, strength, speed, agility, repeat sprints, and aerobic capacity. Specific tests are outlined for each component, including descriptions of how they are performed and used to evaluate an athlete's fitness levels. The document provides a comprehensive overview of physical fitness assessment tools for coaches and trainers.
The document discusses various principles of training including frequency, intensity, duration, overload, specificity, adaptation, regularity, reversibility, generalisation before specialisation, variety, group vs individual training, and methods of training such as continuous training, weight training, circuit training, and interval training. It provides guidelines for applying each principle and method in a training program, including recommendations for frequency, intensity, duration, and how to progressively overload each system or component to continue driving adaptations from training.
This document outlines a coaching philosophy and systematic approach to training athletes. The philosophy focuses on developing well-rounded athletes and people through positive relationships and teaching the purpose behind training. The training approach assesses needs based on sport demands and implements a sequenced plan including testing, soft tissue work, activation, warm-ups, plyometrics, movement drills, Olympic lifts, strength training, conditioning, and recovery work to enhance performance and reduce injuries. The goal is to teach efficient movement patterns specific to each sport.
The document discusses assessing fitness through testing to identify strengths and weaknesses, establish norms and standards, and design training programs to improve performance. It provides examples of various field tests to evaluate components of fitness like aerobic capacity, anaerobic power, muscular endurance, flexibility, agility, and body composition. Fitness profiles and batteries group several tests together to assess overall fitness for particular groups like schools.
The document summarizes the Westside System of Powerlifting created by Louie Simmons. It consists of three main training methods - the Maximal Effort Method, the Dynamic Effort Method, and the Repetition Method. A typical split includes a Max Effort squat/deadlift day, Max Effort bench day, Dynamic Effort squat/deadlift day, and Dynamic Effort bench day. The system aims to build strength, explosiveness, and work capacity while avoiding stagnation through frequent variation in exercises and accommodating resistance training. It can also be adapted for athletic populations through sport-specific exercises and modifications.
The document discusses rehabilitation and reconditioning strategies for injured athletes. It describes the sports medicine team that assists in rehabilitation. It outlines the principles of rehabilitation, including allowing tissues to heal properly. It describes different types of injuries and the tissue healing process. Finally, it discusses goals and strategies for rehabilitation during the inflammation, repair, and remodeling phases, including various resistance training and isokinetic exercise techniques used.
The document discusses fitness assessment and testing. It explains that fitness testing can identify an athlete's capabilities and strengths/weaknesses to develop training programs. Testing should be repeated every 8-12 weeks to provide feedback. Field tests are commonly used as they are simple and provide instant results. Direct maximal testing uses specialized equipment while indirect sub-maximal testing uses predictive measures and is easier to administer. The document then outlines various tests to assess components like aerobic capacity, anaerobic capacity, muscular endurance, flexibility, agility and body composition. It also discusses fitness profiles and batteries that provide standardized assessments of fitness.
ಪ್ರತಿದಿನ ಚೆನ್ನಾಗಿ ನಿದ್ದೆ, ವ್ಯಾಯಾಮ ಮಾಡಿ. ಧ್ಯಾನ ಯೋಗದ ಮೂಲಕ ಸಕ್ರಿಯ ಜೀವನ ಅಳವಡಿಸಿಕೊಳ್ಳಿ. ಆರೋಗ್ಯಕರ ಜೀವನ ಶೈಲಿ ನಿಮ್ಮ ಯೌವನಕ್ಕೂ ಆರೋಗ್ಯಕರ ತ್ವಚೆಗೂ ಕಾರಣವಾಗುತ್ತದೆ.
Plyometric training involves explosive exercises that use the stretch-shortening cycle of muscles to improve speed, strength, and power. It works by elastic energy being stored in tendons and muscles during eccentric contractions and released during subsequent concentric contractions. A proper plyometric program considers factors like exercise mode, intensity, frequency, volume, progression over time, and safety precautions. Short-term plyometric training of 2-3 sessions per week for 4-16 weeks can improve athletic performance measures like jump height, sprinting, and agility.
Training in sports involves developing various abilities through different methods. These abilities include strength, endurance, speed, flexibility and coordination. Strength training can be isometric, isotonic or isokinetic. Endurance is developed through continuous, interval and fartlek training. Speed is improved through acceleration runs and pace runs. Flexibility involves static, dynamic, PNF and ballistic stretching. Training also follows periodization of macrocycles, mesocycles and microcycles to peak for competitions.
The Basic Organization and Implementation of Training - Derek HansenDerek Hansen
This is a presentation on the basic requirements for organizing and implementing a training program for athletes of all ages and abilities. This presentation was provided to novice and intermediate coaches on how to structure their weekly, monthly and annual training plans for their athletes for optimal success.
Weight training is a type of strength training that uses weights for resistance on your muscles. Check out this quick presentation about muscular strength, fitness, and endurance. Get information about lifting weights and building muscles fast.
Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
This document discusses different models of periodization for training, including linear, block, concurrent, conjugate, and undulating models. It explains that periodization aims to maximize adaptations to training by systematically varying training variables like volume, intensity, and exercise selection over periods or cycles. This allows for periods of overloading and recovery to reduce injury risk while continually progressing an athlete. The document compares advantages and disadvantages of different models for different athlete abilities and sport types to help choose an appropriate periodization approach. It emphasizes that periodization strategies should evolve over time with advances in understanding physiology and the developing needs of individual athletes and sports.
PowerPoint presentation for Stage 6 HSC PDHPE Core 2 unit.
PowerPoint to be used in conjunction with class teacher website for activity resources and additional Prezi presentation for student-led learning.
http://ratusaupdhpe.weebly.com/
This document provides advice on finding fulfillment and purpose in life and work. It encourages the reader to do work they find truly great and love doing, rather than settling or living by others' expectations. It stresses following your inner voice and having courage to pursue your heart's desires, as these are keys to becoming who you're meant to be. Finally, it suggests that healing comes from giving others what you needed most and that one should find the courage to use their talents to do great things.
This chapter discusses burnout and overtraining in athletes. It defines key terms like overtraining, staleness, and burnout. It explores factors that can lead to burnout like excessive training loads, pressure to perform, and lack of recovery. Signs of overtraining include mood changes, weight loss, and apathy while signs of burnout include low motivation and anxiety. The chapter also examines models of burnout and discusses strategies for preventing and treating burnout like taking breaks, managing stress, and focusing on recovery.
This document outlines topics related to addictive and unhealthy behaviors in sport, including eating disorders, substance abuse, exercise addiction, and compulsive gambling. It provides definitions and characteristics of specific disorders like anorexia nervosa and bulimia. It also discusses prevalence of issues in athletes, predisposing factors, signs and symptoms, prevention strategies, and dos and don'ts for dealing with problems when recognized.
Imagery, also known as visualization or mental rehearsal, involves using the mind to simulate or recreate experiences. The chapter discusses what imagery is, whether it is effective, how it works, its various uses, and how to develop an effective imagery training program. Some key points are:
- Imagery can involve visualizing, hearing, feeling, smelling, and tasting to mentally simulate physical skills and experiences.
- Research shows imagery is effective when combined with physical practice for learning skills, building confidence, and enhancing performance, especially for experienced athletes.
- Theories suggest imagery strengthens neural pathways and functions as a mental blueprint to understand movements or develop mental skills like concentration.
This document discusses self-confidence and its importance in sport. It defines self-confidence as the belief in one's ability to successfully perform a desired behavior. Having self-confidence provides benefits like increased effort and goal achievement. Coaches can build athletes' self-confidence through ensuring performance accomplishments, positive instruction and feedback, and creating a supportive environment. Self-efficacy theory also explains how perceptions of ability influence behavior, effort, and persistence.
This document discusses the psychological benefits of exercise. It states that exercise can reduce anxiety and depression, and enhance mood and overall psychological well-being. It explains that both aerobic and anaerobic exercise are associated with reduced anxiety and depression. Exercise increases positive mood by impacting neurotransmitters, cerebral blood flow, muscle tension and other physiological factors. It also enhances psychological well-being through improved self-esteem, self-efficacy and social interactions. The document discusses how both acute and chronic exercise provide psychological benefits.
This chapter discusses exercise behavior and adherence. It outlines reasons for and barriers to exercise. Several theories of exercise behavior are described, including the health belief model, theory of planned behavior, social cognitive theory, self-determination theory, transtheoretical model, physical activity maintenance model, and ecological model. Strategies for enhancing exercise adherence and preventing relapses are also discussed.
This document discusses goal setting, including defining different types of goals, principles of effective goal setting, research on goal setting, and designing goal setting systems. The key points are:
1) There are different types of goals including outcome, performance, and process goals. Effective goal setting uses a combination of these goal types.
2) Research shows that goal setting is effective in enhancing performance when goals are specific, moderately difficult, and include both long-term and short-term goals.
3) Principles of effective goal setting include setting specific, realistic goals; developing strategies; providing feedback; and considering individual differences in motivation and personality.
This document discusses communication strategies for coaches. It covers the importance of communication, the communication process, sending and receiving messages effectively, barriers to communication, confrontation, and constructive criticism. The key points are that communication is essential for motivation, performance enhancement and personal growth. It discusses various communication strategies like active listening, empathy, addressing breakdowns, and giving constructive feedback using the sandwich approach.
This document discusses leadership in sport. It defines leadership and distinguishes between leaders and managers. Leaders provide vision and direction while managers focus on organization and logistics. Leaders can be appointed or emerge naturally from a group. Effective leaders ensure goals are met and group needs are satisfied. Approaches to studying leadership include traits, behaviors, situations, and their interactions. The multidimensional model of sport leadership proposes that leader effectiveness depends on athlete and situational characteristics. Research shows that coaching style influences outcomes like athlete satisfaction, team cohesion, and performance. Developing high skill, work ethic, relationships, and knowledge are outcomes of athlete leadership development through sport.
This document discusses group and team dynamics in sports. It covers theories of group development including linear, cyclical, and pendular perspectives. It describes the importance of group structure including roles, norms, and modifying norms. It discusses creating effective team climate through social support, proximity, distinctiveness, and fairness. It also covers individual and team performance, social loafing, enhancing peer relationships and desire for group success. Finally, it discusses transition and disengagement for teams.
This chapter discusses feedback, reinforcement, and intrinsic motivation. It outlines principles of reinforcement including how reinforcement and punishment can influence future behaviors. The chapter also discusses approaches to positively and negatively influencing behavior and guidelines for using punishment. Intrinsic motivation and how extrinsic rewards can impact it are explored through cognitive evaluation theory. The chapter also defines the concept of "flow" as a special case of intrinsic motivation and lists elements that characterize being in a state of flow.
This document discusses competition and cooperation. It defines competition as a social process where performance is compared to others, while cooperation is evaluated based on collective group achievement. Psychological studies show that competition can increase motivation but also lead to aggression, while cooperation generally produces better results. Whether competition is good or bad depends on the social environment. The document provides guidelines for balancing competitive and cooperative efforts, such as incorporating both into games and focusing on group goals to reduce rivalry.
This chapter discusses arousal, stress, and anxiety. It defines arousal as a state of psychological and physiological activation that can vary in intensity, while anxiety is a negative emotional state involving feelings of worry. The chapter examines the relationship between trait and state anxiety, sources of stress, and how arousal and anxiety can affect athletic performance both positively and negatively depending on the individual and situation. It provides implications for coaches in recognizing signs of arousal/anxiety and tailoring strategies to optimize performers' states.
This chapter discusses motivation and achievement motivation. It defines motivation as the direction and intensity of effort. It outlines different views of motivation and five guidelines for building motivation, including understanding multiple motives and changing the environment. The chapter then focuses on achievement motivation and competitiveness, discussing related theories and how they apply to high and low achievers. It concludes with implications for developing achievement motivation, such as emphasizing mastery goals and monitoring attributions.
This document discusses personality and its relationship to sport performance. It defines personality and outlines several approaches to understanding it, including the psychodynamic, trait, situational, interactional, and phenomenological approaches. Research support for each approach is provided. The document also discusses measuring personality, selected findings in personality research related to sport, cognitive strategies and their link to athletic success, and guidelines for the reader's role in understanding personality.
This document provides an overview and outline of topics covered in a chapter on sport and exercise psychology. It discusses key concepts including the definition and objectives of sport psychology, the roles of sport psychologists, different specialties within the field, the scientific and historical foundations, and ethical standards. The chapter aims to introduce students to the broad population and multidisciplinary nature of the field.
This document provides an overview of topics related to environmental health, including population growth and control, air quality and pollution, water quality and pollution, and other forms of pollution. It begins by defining environmental health and the interactions between humans and their environment. It then discusses the increasing world population and factors fueling population growth, noting that rapid population expansion is stressing the environment. The document goes on to cover various types of pollution and their health impacts.
This document discusses cardiovascular disease and its risk factors. It covers major forms of cardiovascular disease like heart disease, heart attacks, stroke, and congestive heart failure. It identifies many risk factors for cardiovascular disease, such as tobacco use, high blood pressure, unhealthy cholesterol levels, physical inactivity, obesity, diabetes, and heredity. It provides details on diagnosing and treating various cardiovascular conditions. The document emphasizes the importance of a heart-healthy diet and lifestyle to reduce risk of cardiovascular disease.
The document discusses stress, how it affects the body, and health implications. It describes how the nervous and endocrine systems respond to stressors through the release of hormones like cortisol and epinephrine. This triggers the "fight or flight" response of increased heart rate and blood pressure. Prolonged stress over time can increase allostatic load and negatively impact immune, cardiovascular, and digestive health. Personality traits, gender roles, and past experiences influence individual responses to stressors.
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How to Make a Field Mandatory in Odoo 17Celine George
In Odoo, making a field required can be done through both Python code and XML views. When you set the required attribute to True in Python code, it makes the field required across all views where it's used. Conversely, when you set the required attribute in XML views, it makes the field required only in the context of that particular view.
it describes the bony anatomy including the femoral head , acetabulum, labrum . also discusses the capsule , ligaments . muscle that act on the hip joint and the range of motion are outlined. factors affecting hip joint stability and weight transmission through the joint are summarized.
This presentation was provided by Steph Pollock of The American Psychological Association’s Journals Program, and Damita Snow, of The American Society of Civil Engineers (ASCE), for the initial session of NISO's 2024 Training Series "DEIA in the Scholarly Landscape." Session One: 'Setting Expectations: a DEIA Primer,' was held June 6, 2024.
LAND USE LAND COVER AND NDVI OF MIRZAPUR DISTRICT, UPRAHUL
This Dissertation explores the particular circumstances of Mirzapur, a region located in the
core of India. Mirzapur, with its varied terrains and abundant biodiversity, offers an optimal
environment for investigating the changes in vegetation cover dynamics. Our study utilizes
advanced technologies such as GIS (Geographic Information Systems) and Remote sensing to
analyze the transformations that have taken place over the course of a decade.
The complex relationship between human activities and the environment has been the focus
of extensive research and worry. As the global community grapples with swift urbanization,
population expansion, and economic progress, the effects on natural ecosystems are becoming
more evident. A crucial element of this impact is the alteration of vegetation cover, which plays a
significant role in maintaining the ecological equilibrium of our planet.Land serves as the foundation for all human activities and provides the necessary materials for
these activities. As the most crucial natural resource, its utilization by humans results in different
'Land uses,' which are determined by both human activities and the physical characteristics of the
land.
The utilization of land is impacted by human needs and environmental factors. In countries
like India, rapid population growth and the emphasis on extensive resource exploitation can lead
to significant land degradation, adversely affecting the region's land cover.
Therefore, human intervention has significantly influenced land use patterns over many
centuries, evolving its structure over time and space. In the present era, these changes have
accelerated due to factors such as agriculture and urbanization. Information regarding land use and
cover is essential for various planning and management tasks related to the Earth's surface,
providing crucial environmental data for scientific, resource management, policy purposes, and
diverse human activities.
Accurate understanding of land use and cover is imperative for the development planning
of any area. Consequently, a wide range of professionals, including earth system scientists, land
and water managers, and urban planners, are interested in obtaining data on land use and cover
changes, conversion trends, and other related patterns. The spatial dimensions of land use and
cover support policymakers and scientists in making well-informed decisions, as alterations in
these patterns indicate shifts in economic and social conditions. Monitoring such changes with the
help of Advanced technologies like Remote Sensing and Geographic Information Systems is
crucial for coordinated efforts across different administrative levels. Advanced technologies like
Remote Sensing and Geographic Information Systems
9
Changes in vegetation cover refer to variations in the distribution, composition, and overall
structure of plant communities across different temporal and spatial scales. These changes can
occur natural.
Leveraging Generative AI to Drive Nonprofit InnovationTechSoup
In this webinar, participants learned how to utilize Generative AI to streamline operations and elevate member engagement. Amazon Web Service experts provided a customer specific use cases and dived into low/no-code tools that are quick and easy to deploy through Amazon Web Service (AWS.)
How to Manage Your Lost Opportunities in Odoo 17 CRMCeline George
Odoo 17 CRM allows us to track why we lose sales opportunities with "Lost Reasons." This helps analyze our sales process and identify areas for improvement. Here's how to configure lost reasons in Odoo 17 CRM
Main Java[All of the Base Concepts}.docxadhitya5119
This is part 1 of my Java Learning Journey. This Contains Custom methods, classes, constructors, packages, multithreading , try- catch block, finally block and more.
1. Resistance Training
Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D
Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D
Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA
chapter
15 Resistance
Training
2. Chapter Objectives
• Evaluate sport requirements and assess an
athlete.
• Select exercises based on type, sport speci-
ficity, technique experience, equipment
availability, and time availability.
• Determine training frequency based on
training status, sport season, load, exercise
type, and other concurrent exercise.
• Arrange exercises in a training session.
(continued)
3. Chapter Objectives (continued)
• Determine 1-repetition maximum (1RM),
predicted 1RM from a multiple RM, and RM
loads.
• Assign load and repetitions based on the
training goal.
• Determine how to increase exercise load.
• Assign training volumes according to the
athlete’s training status and training goal.
• Determine rest period lengths based on the
training goal.
4. Resistance Training
• Resistance Training Program Design
Variables
– Needs analysis
– Exercise selection
– Training frequency
– Exercise order
– Training load and repetitions
– Volume
– Rest periods
5. Section Outline
• Step 1: Needs Analysis
– Evaluation of the Sport
– Assessment of the Athlete
• Training Status
• Physical Testing and Evaluation
• Primary Resistance Training Goal
6. Step 1: Needs Analysis
• Needs analysis is a two-stage process that
includes an evaluation of the requirements
and characteristics of the sport and an
assessment of the athlete.
7. Step 1: Needs Analysis
• Evaluation of the Sport
– movement analysis: Body and limb movement
patterns and muscular involvement.
– physiological analysis: Strength, power, hypertrophy,
and muscular endurance priorities.
– injury analysis: Common sites for joint and muscle
injury and causative factors.
8. Step 1: Needs Analysis
• Assessment of the Athlete
– Training Status
• Type of training program
• Length of recent regular participation in previous training
program(s)
• Level of intensity involved in previous training program(s)
• Degree of exercise technique experience
10. Step 1: Needs Analysis
• Assessment of the Athlete
– Physical Testing and Evaluation
• Tests should relate to the athlete’s sport.
• Use the results of the movement analysis to select tests.
• After testing, compare results with normative or descriptive
data to determine the athlete’s strengths and weaknesses.
– Primary Resistance Training Goal
• Typically to improve strength, power, hypertrophy, or
muscular endurance.
• Concentrate on one training outcome per season.
12. Section Outline
• Step 2: Exercise Selection
– Exercise Type
• Core and Assistance Exercises
• Structural and Power Exercises
– Movement Analysis of the Sport
• Sport-Specific Exercises
• Muscle Balance
– Exercise Technique Experience
– Availability of Resistance Training Equipment
– Available Training Time per Session
13. Step 2: Exercise Selection
• Step 2 involves choosing exercises for a
resistance training program.
14. Step 2: Exercise Selection
• Exercise Type
– Core and Assistance Exercises
• Core exercises recruit one or more large muscle areas,
involve two or more primary joints, and receive priority
when one is selecting exercises because of their direct
application to the sport.
• Assistance exercises usually recruit smaller muscle areas,
involve only one primary joint, and are considered less
important to improving sport performance.
15. Step 2: Exercise Selection
• Exercise Type
– Structural and Power Exercises
• Structural exercises emphasize loading the spine directly
or indirectly.
• Power exercises are structural exercises that are
performed very quickly or explosively.
16. Step 2: Exercise Selection
• Movement Analysis of the Sport
– Sport-Specific Exercises
• The more similar the training activity is to the actual sport
movement, the greater the likelihood that there will be a
positive transfer to that sport.
• This concept is called training specificity or the specific
adaptation to imposed demands (SAID).
18. Step 2: Exercise Selection
• Movement Analysis of the Sport
– Muscle Balance
• agonist: The muscle or muscle group actively causing the
movement.
• antagonist: The sometimes passive muscle or muscle
group located on the opposite side of the limb.
19. Step 2: Exercise Selection
• Exercise Technique Experience
– Do not assume that an athlete will perform an
exercise correctly.
– If there is any doubt, have the athlete demonstrate
the exercise, and provide instruction as needed.
• Availability of Resistance Training
Equipment
• Available Training Time per Session
– Prioritize time-efficient exercises when time is
limited.
20. Section Outline
• Step 3: Training Frequency
– Training Status
– Sport Season
– Training Load and Exercise Type
– Other Training
21. Step 3: Training Frequency
• Training frequency is the number of training
sessions completed in a given time period.
• For a resistance training program, a common
time period is one week.
22. Step 3: Training Frequency
• Training Status
– Training status affects the number of rest days
needed between sessions.
– Three workouts per week are recommended for
many athletes to allow sufficient recovery between
sessions.
23. Key Point
• The general guideline is to schedule train-
ing sessions so that there is at least one
rest or recovery day—but not more than
three—between sessions that stress the
same muscle groups.
25. Key Point
• More highly resistance-trained (intermediate
or advanced) athletes can augment their
training by using a split routine in which
different muscle groups are trained on
different days.
29. Step 3: Training Frequency
• Training Load and Exercise Type
– Athletes who train with maximal or near-maximal
loads require more recovery time prior to their next
training session.
30. Step 3: Training Frequency
• Other Training
– Training frequency is influenced by the overall
amount of physical stress.
– Consider the effects of
• other aerobic or anaerobic training,
• sport skill practice, and
• physically demanding occupations.
31. Section Outline
• Step 4: Exercise Order
– Power, Other Core, Then Assistance Exercises
– Upper and Lower Body Exercises (Alternated)
– “Push” and “Pull” Exercises (Alternated)
– Supersets and Compound Sets
32. Step 4: Exercise Order
• Exercise order is the sequence of resist-
ance exercises performed during one
training session.
33. Step 4: Exercise Order
• Power, Other Core, Then Assistance
Exercises
– Power exercises such as the snatch, hang clean,
power clean, and push jerk should be performed
first in a training session, followed by other
nonpower core exercises and then assistance
exercises.
34. Key Term
• preexhaustion: “Reverse” exercise arrange-
ment where the athlete purposely fatigues a
large muscle group as a result of performance
of a single-joint exercise prior to a multijoint
exercise involving the same muscle.
35. Step 4: Exercise Order
• Upper and Lower Body Exercises
(Alternated)
– One method of providing the opportunity for athletes
to recover more fully between exercises is to
alternate upper body exercises with lower body
exercises.
– If the exercises are performed with minimal rest
periods, this method is also referred to as circuit
training.
36. Step 4: Exercise Order
• “Push” and “Pull” Exercises (Alternated)
– Another method of improving recovery and
recruitment between exercises is to alternate
pushing exercises (e.g., bench press, shoulder
press, and triceps extension) with pulling exercises
(e.g., lat pulldown, bent-over row, biceps curl).
37. Step 4: Exercise Order
• Supersets and Compound Sets
– A superset involves two sequentially performed
exercises that stress two opposing muscles or
muscle areas (i.e., an agonist and its antagonist).
– A compound set involves sequentially performing
two different exercises for the same muscle group.
38. Section Outline
• Step 5: Training Load and Repetitions
– Terminology Used to Quantify and Qualify
Mechanical Work
– Relationship Between Load and Repetitions
– 1RM and Multiple-RM Testing Options
• Testing the 1RM
• Estimating a 1RM
– Using a 1RM Table
– Using Prediction Equations
• Multiple-RM Testing Based on Goal Repetitions
(continued)
39. Section Outline (continued)
• Step 5: Training Load and Repetitions
– Assigning Load and Repetitions Based on the
Training Goal
• Repetition Maximum Continuum
• Percentage of the 1RM
– How to Calculate a Training Load
– Assigning Percentages for Power Training
– Variation of the Training Load
– Progression of the Training Load
• Timing Load Increases
• Quantity of Load Increases
40. Step 5: Training Load and Repetitions
• Terminology Used to Quantify and Qualify
Mechanical Work
– Mechanical work = force × displacement
– Load-volume is a practical measure for the quantity
of work performed in resistance training.
– Load-volume = weight units × repetitions
– Arrangement of repetitions and sets affects the
intensity value, a measure of the quality of work
performed.
41. Step 5: Training Load and Repetitions
• Relationship Between Load and Repetitions
– The heavier the load, the lower the number of
repetitions that can be performed.
– Load is commonly described as a percentage of a
1-repetition maximum (1RM) or as a repetition
maximum (RM).
42. Key Terms
• load: Most simplistically referred to as the
amount of weight assigned to an exercise set;
often characterized as the most critical aspect
of a resistance training program.
• 1-repetition maximum (1RM): Greatest
amount of weight that can be lifted with proper
technique for only one repetition.
• repetition maximum (RM): Most weight lifted
for a specified number of repetitions.
44. Step 5: Training Load and Repetitions
• 1RM and Multiple-RM Testing Options
– Testing the 1RM
• 1RM testing requires adequate training status (intermediate
or advanced) and experience with the exercises being
tested.
• Choose core exercises for 1RM testing.
• Choose exercises that can accurately and consistently
assess muscular strength and that allow the athlete to
maintain correct body position throughout the testing.
46. Step 5: Training Load and Repetitions
• 1RM and Multiple-RM Testing Options
– Estimating a 1RM
• Using a 1RM Table
– To estimate the athlete’s 1RM, consult table 15.8 (pp. 397-
398 in Essentials of Strength Training and Conditioning, Third
Edition).
– In the “Max reps (RM) = 10” (%1RM = 75) column, first find
the tested 10RM load; then read across the row to the left to
discover the athlete’s projected 1RM.
47. Step 5: Training Load and Repetitions
• 1RM and Multiple-RM Testing Options
– Estimating a 1RM
• Using Prediction Equations
– Equations are available to predict the 1RM from multiple-RM
loads.
– They are most accurate when based on low (≤10) multiple-
RM testing.
– Multiple-RM Testing Based on Goal Repetitions
• A third option for determining training loads requires the
strength and conditioning professional to first decide the
number of repetitions (i.e., the goal repetitions) the athlete
will perform in the actual program for the exercise being
tested.
48. Step 5: Training Load and Repetitions
• Assigning Load and Repetitions Based on
the Training Goal
– Once decided on, the training goal can be applied to
determine specific load and repetition assignments
via the RM continuum, a percentage of the 1RM, or
the results of multiple-RM testing.
49. Assigning Training Loads
and Repetitions
• Figure 15.2 (next slide)
– Summary of testing and assigning training loads and
repetitions
51. Step 5: Training Load and Repetitions
• Assigning Load and Repetitions Based on
the Training Goal
– Repetition Maximum Continuum
• Use relatively heavy loads if the goal is strength or power.
• Use moderate loads for hypertrophy.
• Use light loads for muscular endurance.
• A certain RM emphasizes a certain outcome (indicated by
the larger font sizes), but training benefits are blended at
any given RM.
52. Repetition Maximum Continuum
• Figure 15.3 (next slide)
– The repetition ranges shown for power in this figure
are not consistent with the %1RM–repetition
relationship.
– On average, loads equaling about 80% of the 1RM
apply to the two- to five-repetition range.
54. Step 5: Training Load and Repetitions
• Assigning Load and Repetitions Based on
the Training Goal
– Percentage of the 1RM
• The relationship between the percentage of the 1RM and
the estimated number of repetitions that can be performed
at that load allows the strength and conditioning profes-
sional to assign a specific resistance to be used for an
exercise in a training session.
• The training goal is attained when the athlete lifts a load of
a certain percentage of the 1RM for the goal number of
repetitions.
56. Step 5: Training Load and Repetitions
• Assigning Load and Repetitions Based on
the Training Goal
– Percentage of the 1RM
• How to Calculate a Training Load
• Assigning Percentages for Power Training
– To promote program specificity, particular load and repetition
assignments are indicated for athletes training for single-effort
power events (e.g., shot put, high jump, weightlifting) and for
multiple-effort power events (e.g., basketball, volleyball).
57. Step 5: Training Load and Repetitions
• Variation of the Training Load
– “Heavy day” loads are designed to be full repetition
maximums, the greatest resistance that can be
successfully lifted for the goal number of repetitions.
– The loads for the other training days are reduced
(intentionally) to provide recovery after the heavy
day while still maintaining sufficient training fre-
quency and volume.
58. Step 5: Training Load and Repetitions
• Progression of the Training Load
– Timing Load Increases
• As the athlete adapts to the training stimulus, loads must
be increased so that improvements will continue over time.
• Monitoring each athlete’s training and response helps the
strength and conditioning professional know when and to
what extent loads should be increased.
59. Key Term
• 2-for-2 rule: A conservative method that can
be used to increase an athlete’s training loads;
if the athlete can perform two or more repeti-
tions over his or her assigned repetition goal in
the last set in two consecutive workouts for a
given exercise, weight should be added to that
exercise for the next training session.
60. Step 5: Training Load and Repetitions
• Progression of the Training Load
– Quantity of Load Increases
• Table 15.10 provides general recommendations.
• Variations in training status, load-volumes, and exercises
greatly influence appropriate load increases.
• Relative load increases of 2.5% to 10% can be used in
place of the absolute values in table 15.10.
62. Section Outline
• Step 6: Volume
– Multiple Versus Single Sets
– Training Status
– Primary Resistance Training Goal
• Strength and Power
• Hypertrophy
• Muscular Endurance
63. Key Terms
• volume: The total amount of weight lifted in a
training session.
• set: A group of repetitions sequentially per-
formed before the athlete stops to rest.
• repetition-volume: The total number of repeti-
tions performed during a workout session.
• load-volume: The total number of sets multi-
plied by the number of repetitions per set then
multiplied by the weight lifted per rep.
64. Step 6: Volume
• Multiple Versus Single Sets
– Single-set training may be appropriate for untrained
individuals or during the first several months of
training, but many studies indicate that higher
volumes are necessary to promote further gains in
strength, especially for intermediate and advanced
resistance-trained athletes.
65. Step 6: Volume
• Training Status
– It is appropriate for an athlete to perform only one or
two sets as a beginner and to add sets as he or she
becomes better trained.
66. Step 6: Volume
• Primary Resistance Training Goal
– Training volume is directly based on the resistance
training goal.
– Table 15.11 summarizes guidelines for number of
repetitions and sets for strength, power, hyper-
trophy, and muscular endurance.
68. Step 6: Volume
• Primary Resistance Training Goal
– Strength and Power
• Volume assignments for power training are typically lower
than those for strength training in order to maximize the
quality of exercise.
69. Step 6: Volume
• Primary Resistance Training Goal
– Hypertrophy
• Increases in muscular size are associated with higher
training volumes and performing three or more exercises
per muscle group.
– Muscular Endurance
• Programs for muscular endurance involve many repetitions
(12 or more) per set, lighter loads, and fewer sets.
70. Section Outline
• Step 7: Rest Periods
– Strength and Power
– Hypertrophy
– Muscular Endurance
71. Step 7: Rest Periods
• The time dedicated to recovery between
sets and exercises is called the rest period
or interset rest.
• The length of the rest period between sets
and exercises is highly dependent on the
goal of training, the relative load lifted, and
the athlete’s training status.
73. Step 7: Rest Periods
• Strength and Power
– Maximal or near-maximal loads require longer rest periods.
– Guidelines range from 2 to 5 minutes.
• Hypertrophy
– Short to moderate rest periods are required.
– Typical strategies range from 30 seconds to 1.5 minutes.
• Muscular Endurance
– Very short rest periods of 30 seconds or less are required.