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specificity
progression
overload (frequency, intensity, time, type)
reversibility
tedium (variation)
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the 4 basic training principles
1.
2.
3.
4.
1. specificity (muscle group and movement pattern)
2. overload (greater stress/intensity than used to, more reps/sets, more weight, shortening rest interval, increasing number of sessions)
3. variation (manipulation training variables; volume, intensity, exercise selection, frequency, rest interval, speed of movement)
4. progression (stress or intensity must be altered, progressive overload)
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10 steps for designing RT program
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
1. initial consultation, fitness evaluation
2. determination of training frequency
3. exercise selection
4. arrangement exercises (order)
5. training load: resistance and reps
6. training volume: reps and sets
7. rest periods
8. training variation
9. sequencing training plan
10. progression
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the initial consultation=
an essential component of the resistance training program design process, that gives the PT valuable information about the clients training status
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fitness evaluation=
assessment of the clients resting HR and blood pressure, body composition, height, weight, girth, muscular strength and endurance, cardiorespiratory fitness or endurance and flexibility
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Four primary resistance training goals
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2.
3.
4.
1. muscular endurance (submaximal level for many reps or an extended period of time)
2. hypertrophy (muscular size or tone)
3. muscular strength ( heavier training loads)
4. muscular power
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Many factors contribute to training frequency:
primary factor=
type of exercise, structure of program (volume, intensity), number of muscle groups trained per week, training status/overall fitness level, work and social schedule, family obligations
training status/overall fitness level
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rest between workouts that stress the same muscle group:
rest between workout that targets the same muscle groups in split routine:
recommendations sessions per week
novice/beginner:
intermediate:
advanced:
double split=
3 days on 1 day off=
1-3 days
2 days
2-3
3 (full body) or 4 (split)
4-6
2 sessions on the same day
upper body push, lower body, upper body pull
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Oefenvragen makenSamevatting, oefenvragen hoofdstuk 15 van het boek NSCA, minor PT aan de HvA.
30 oefenvragen
English
23-10-2021
HBO / Hogeschool van Amsterdam / Voeding en Diëtetiek / Minor Personal Trainer
S=
P=
O=
R=
T=
the 4 basic training principles
1.
2.
3.
4.
10 steps for designing RT program
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
the initial consultation=
an essential component of the resistance training program design process, that gives the PT valuable information about the clients training statusfitness evaluation=
assessment of the clients resting HR and blood pressure, body composition, height, weight, girth, muscular strength and endurance, cardiorespiratory fitness or endurance and flexibilityFour primary resistance training goals
1.
2.
3.
4.
Many factors contribute to training frequency:
primary factor=
rest between workouts that stress the same muscle group:
rest between workout that targets the same muscle groups in split routine:
recommendations sessions per week
novice/beginner:
intermediate:
advanced:
double split=
3 days on 1 day off=
Selection of exercises of program is influenced by:
core exercises
structural exercises=
power or explosive exercises=
assistance exerciss=
Factors that influence the order of exercises:
methods for arranging exercises:
1.
2.
Two secondary arrangement method=
1.
2.
Methods to estimate the client's capabilities:
1.
2.
3.
4.
Volume=
Volume table (novice, intermediate, advanced)
Muscular endurance:
Hypertrophy:
Muscular strength:
Muscular power:
Rest interval=
rest interval table
muscular endurance:
hypertrophy:
muscular strength:
muscular power:
Variation=
Monotonous overtraining=
Levels at which PT can alter the training stimulus:
Within session variation:
1.
2.
3.
within week variation:
between week variation, alternations in:
- 3:1 loading paradigm
- training density/mode:
General rule; all clients should begin RT with a plan based on either ... or ..., because
Progression=
progression can be accomplished through:
most frequently used method for progressing clients is to:
2-for-2 rule=
Training Load and Repetition Schemes for Targeted Goals
Muscular endurance:
Hypertrophy:
Muscular strength:
Muscular power:
Percentage of 1-Repetition Maximum to Repetitions Relationship
1RM%:
100%=
95%=
93%=
90%=
87%=
85%=
83%=
80%=
77%=
75%=
70%=
67%=
65%=
60%=
Loading Classification
very heavy:
heavy:
moderately heavy:
moderate:
moderately light:
light:
very light:
Training Factor Sequencing Guidelines
muscular endurance:
hypertrophy:
muscular strength:
muscular power:
Load Increases for a Training Session in Which Increases in Intensity Are Planned
Beginner
upper body core and assistance:
lower body core and assistance:
Intermediate or advanced
upper body core and assistance:
lower body core and assistance:
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