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Factoids:
Minimal intensity
to generate strength
gains is 60-65% of 1RM
Progressive Overload
increase the amount of weight lifted
use of RM
increase the training volume (number of sets or
repetitions)
easy to overtrain
especially with increases in training volume
Rest Periods
If goal is to improve performance and
power for short, intense activities,
rest period should be short (< 1 min.)
One day of recovery is usually
recommended for a specific body
part
Isometric
joint angle specific
must avoid Valsalva maneuver
Dynamic Constant External
Resistance (DCER)
Isotonic
Muscular contraction in which the
muscle exerts a constant tension
Not the type of contraction with freeweights (contrary to popular thought)
Free-weight, the force varies
throughout the ROM
Recommendation of sets for health is
1-3
Variable Resistance
Equipment operates through a lever
arm or cam, attempt to match
resistance with changes in strength
throughout a ROM
No perfect machine out there yet,
cannot match ROM demands with
individual differences
Isokinetic
Muscular action performed at a constant
angular velocity
Resistance is not controlled, only the velocity
Theoretically, it is possible for the muscles to
exert a continual, maximal force through the
full ROM
Optimal number of sets is not clear
Training velocity should be between 180240/sec
Eccentric
Can do eccentric training on machines
by lifting a weight greater than 1RM
with both legs or arms and then
lowering it with one
Can do eccentric training on isokinetic
devices
Eccentric training can lead to
significant strength gains
not clear what appropriate volume
should be for strength gains and DOMS
number of jumps
height of drop
weighted exercises
concurrent strength training
injury potential
Development of Muscular
Strength
90-100% of 1RM
3-4 exercise/group
1-5 sets
1-5 reps
3-5 min rest btwn sets
Development of Muscular
Endurance
50-70% 1 RM
2-3 exercise/group
1-3 sets
No more than 15 reps (adv. 25+)
30 sec 1 min rest btwn sets
2-6X week
Development of Muscular
Strength/Endurance
80-90% 1RM
3-4 exercise/group
1-4 sets
6-12 reps
1 min rest btwn sets
Periodization
variation in the volume and intensity
needed for optimal gains in strength
and power
Periodization
Preparatory: high volume, low resistance
exercise (50-80% 1RM)
First Transition: increase strength, moderate
volume and intensity
Competition: Peak, selective strength
training, low volume, high intensity, with
intervals and sport-specific exercises
Second Transition or active recovery:
recreational activities and low intensity
resistance training , different exercise
modes