upper body plyometrics and types
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-Chest pass
-depth pushup
-45 deg sit up
How to assign training loads
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, -Based on clients goals (muscular endurance, hypertrophy, muscular
strength, or power)
-Use 1RM from test and multiply by the % for training goal
-% of Body Weight
-Repetition Maximum testing
How to estimate strength using repetition maximum testing
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-good for intermediate and advanced clients
-not ideal for determining training loads
-decide on number of goal reps for client to perform (6 or 10 is best)
-limit testing to 3 sets
-testing is similar to 1RM except the client performs the number of goal
reps for each trial set at 50-75% of 1RM
-With assistance exercises 8RM or lighter should be used
-Then use table to determine 1RM for training load
-Also can use with equations: RepWt/ (1-.02 * Reps to Failure). more
accurate when used with heavers loads 10 or fewer reps and not 10-15
What is the equation Age Predicted Maximal HR
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-Use for intensity and to assess YMCA cycle ergometer test
200-age
(+/-10-15 bpm)
Sequential steps to designing a resistance program
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1. Initial consultation and fitness evaluation
2. Determine training freq.
3.Exercise selection
4.Arrangment of exercises
5. Training Load: Resistance and Reps
6. Training Volume: reps and sets
7.Rest Periods
8. Training Variation
9.Sequenceing the training plan
10. Progression
When to include plyos in an exercise design
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-more explosive in sports
-components of the training program must include exercises that mimic the
movements
-improve muscular power and performance
-change in direction
-running economy
-improve job performance
-prevent injury
-improve stability and control of entire body
Components of Aerobic Endurance Program
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, 1. Mode (what exercise to perform)
-should be sport specific, equipment available, personal preference,
client's ability to perform the exercise, goals, enjoyment
2. Exercise intensity (freq and duration)
Training Frequency
-30 min of moderate intensity on preferably all days of the week or 3-5
days per week, minimum of 2
-beginners (no aerobic for past 6 months) start with min. # sessions
3. Exercise duration
-greater VO2 req. less time spent
30-60 minutes or 20-60 minutes
4. Progression
-2 types: improvement and maintenance
-improvement: increase in VO2 capacity or tolerance for longer durations
or higher intensity (limit by 10%)
Maintenance
-reduce freq an maintain duration and intensity
5. Warm up and Cool down
-warm p: small simple movements to more dynamic
-cool down: decrease HR, flexibility exercises
First determine Mode, then frequency, duration and intensity
Technique for arm swing
Give this one a try later!
Give this one a try later!
-Chest pass
-depth pushup
-45 deg sit up
How to assign training loads
Give this one a try later!
, -Based on clients goals (muscular endurance, hypertrophy, muscular
strength, or power)
-Use 1RM from test and multiply by the % for training goal
-% of Body Weight
-Repetition Maximum testing
How to estimate strength using repetition maximum testing
Give this one a try later!
-good for intermediate and advanced clients
-not ideal for determining training loads
-decide on number of goal reps for client to perform (6 or 10 is best)
-limit testing to 3 sets
-testing is similar to 1RM except the client performs the number of goal
reps for each trial set at 50-75% of 1RM
-With assistance exercises 8RM or lighter should be used
-Then use table to determine 1RM for training load
-Also can use with equations: RepWt/ (1-.02 * Reps to Failure). more
accurate when used with heavers loads 10 or fewer reps and not 10-15
What is the equation Age Predicted Maximal HR
Give this one a try later!
-Use for intensity and to assess YMCA cycle ergometer test
200-age
(+/-10-15 bpm)
Sequential steps to designing a resistance program
,Give this one a try later!
1. Initial consultation and fitness evaluation
2. Determine training freq.
3.Exercise selection
4.Arrangment of exercises
5. Training Load: Resistance and Reps
6. Training Volume: reps and sets
7.Rest Periods
8. Training Variation
9.Sequenceing the training plan
10. Progression
When to include plyos in an exercise design
Give this one a try later!
-more explosive in sports
-components of the training program must include exercises that mimic the
movements
-improve muscular power and performance
-change in direction
-running economy
-improve job performance
-prevent injury
-improve stability and control of entire body
Components of Aerobic Endurance Program
Give this one a try later!
, 1. Mode (what exercise to perform)
-should be sport specific, equipment available, personal preference,
client's ability to perform the exercise, goals, enjoyment
2. Exercise intensity (freq and duration)
Training Frequency
-30 min of moderate intensity on preferably all days of the week or 3-5
days per week, minimum of 2
-beginners (no aerobic for past 6 months) start with min. # sessions
3. Exercise duration
-greater VO2 req. less time spent
30-60 minutes or 20-60 minutes
4. Progression
-2 types: improvement and maintenance
-improvement: increase in VO2 capacity or tolerance for longer durations
or higher intensity (limit by 10%)
Maintenance
-reduce freq an maintain duration and intensity
5. Warm up and Cool down
-warm p: small simple movements to more dynamic
-cool down: decrease HR, flexibility exercises
First determine Mode, then frequency, duration and intensity
Technique for arm swing
Give this one a try later!
