Exercise Prescription

Matt Fleekop

Basic Terms

• Sets• Reps• Training Volume• Negatives• Valsalva Maneuver• Progressive Resistance Exercises• Overtraining

Muscle Toning, Endurance, and Health

• Depends on the muscles ability to tolerate lactic acid

• Repeated bouts of exercise that produce high levels of lactic acid will improve muscle endurance

• 3-5 sets, 60-70% 1RM, >12 reps, 2-3 days/week, 30 sec rest

Muscle Building or Hypertrophy

• Depends on volume overloading, you want to maximize time under tension (sets and reps)

• Increase release of calcium- higher reps and intensity

• Overloading increases GH, testosterone, and cortisol release

• 8-12 sets, 70-85% 1RM, 8-12 reps, 2 days/week, 90 sec rest

Strength Training

• Depends on nervous system and muscular system

• Want to increase motor units recruited, type II fibers, and synergy of motor units

• 3-5 sets, 80-100% 1RM, 3-5 reps, 1 day/week, 3 mins rest

Complementary Body Parts

• Match muscles with similar functions

• Use “interspacers” between exercises to lessen fatigue in muscle groups– Ex: training chest, legs, and triceps

• Do a leg exercise between your chest and triceps exercise

Techniques for Resistance Training

• Circuit Training- move from one exercise to the next, minmial rest, works on endurance, toning, and health benefits of resis training

• Pyramiding- begin with lighter load, then increase the load while decreasing reps, builds muscle size and strength

• Super Setting- performing two sets in one, increases training volume. Builds muscle mass

• Push Pull- split days into “push” days (presses, extensions, squats) and “pull” days (rows, dead lifts, pull downs).

• Negatives- focus on eccentric phase of lift. Load is heavier than 1RM. Builds strength.

• Pre Exhaustion- exercises require more than one muscle to perform the lift. Ex: bench press works pecs and triceps, so performing chest flys prior to bench will fatigue the pecs and limit performance on the bench as much as fatigued triceps would. Builds endurance and hypertrophy, not strength.

• Plyometrics- explosive concentric movements followed by powerful eccentric contractions. Benefits sport specific athletes.

• Suicides- perform each set until failure, then lower resistance and continue to perform more reps until completed exhausted. Improves endurance.

Safety• Always perform a warm-up• Breathing- continue breathing, do not hold breath...breath in

during the eccentric, breath out during the concentric phase.• All lifts should be performed through a full ROM. ROM and form is

more important than adding weight• Spotting- use a spotter when lifting heavy weights or pushing to a

max number of reps.• Weight Belts- holds lumbar spine in neutral position. Beneficial

for heavy lifts, reducing pressure placed on disks and facet joints. Intrinsic Core Muscles serve as weight lifting belt, therefore only use belt if the back in a compromised position during a heavy lift (dead lifts)

• Speed of Movement- controlled speed, 1-2 secs concentric phase, 2-3 secs eccentric phase

• Symmetry- train all muscles equally to prevent overuse, muscle imbalances, and injuries.

Flexibility

• Increases joint ROM, posture, symmetry, and performance

• Decreases muscle imbalances, soreness, stress, hypertonicity of over-active muscles

Stretching• Dynamic- move through entire ROM, loosens muscles prior to

exercise, does not cause muscle fatigue, deactivate muscle spindles, or increase flexbility

• Static- move through greatest ROM and hold for 20 secs. Increases flexibility, use after exercise.

• Proprioceptive Neuromuscular Facilitation (PNF)- enhances flexibility, muscle spindles are activated creating a muscle contraction.

• Contract and Relax- stretch and h old for 10 secs, then contract muscle for 5 secs, then relax and stretch again for 20 sec hold.

• Contract and Relax with Antagonist Contraction- same as above, but contract the antagonist muscle to active reciprocal innervation

• Ballistic- explosive, bouncing movements, does not allow muscle to relax, not recommended

Cool Down• Return body to pre exercise condition.

• Cool body, reduce HR and BP, reduce soreness

• Allow blood to return to heart, removes lactic acid

• Light aerobic exercise, flexibility (<40% max HR, ideal is 25%)

• Lasts 5-10 mins

Signs or Symptoms of Overtraining

• Increased in injuries– repetitive injuries

• stress fractures, “shin splints” tendonitis, etc.)

• Decreased appetite• Problems sleeping/fatigue• Change in menstruation• Decrease in performance• Anxiety• Increased illness

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Neiman