ENS 401A Lecture 10: Programming Concepts & Traditional Exercises
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Department
Exercise And Nutritional Sciences
Course
ENS 401A
Professor
Fabio Comana
Semester
Spring

Description
Video Notes Part 2 PROGRAMMING CONCEPTS ● Concentric vs. Eccentric Muscle Contraction ○ Concentric = shortening of the muscle fibers ○ Eccentric = lengthening of the muscle fibers ● Vascular Occlusion Training (VOT) ○ aka Reduced Blood Flow Training ○ Place tourniquet at ■ Top of arm (6-out-of-10 tightness) ■ Top of thigh / above calf (7-out-of-10 tightness) ○ Select weight that is 20-50% of your 1 Repetition Max (1RM) ○ 1st set = 1x30 reps within 1-2 seconds concentric phase + 2-4 seconds eccentric phase ■ 30 second recovery ○ Perform 3 more sets of 15 reps with same tempo and same recovery interval between sets ○ Remove the tourniquets only after completing the entire exercise ● Drop Down Sets ○ Part 1 of this set - aims to attain point of failure (fatigue in your bigger, more anaerobic Type IIB muscle fibers within 6-12 reps) ■ No recovery - immediately drop resistance 10-25% and resume set for another 6- 12 reps ○ Part 2 of this set - goal: achieve point of failure in our less large (smaller) Type IIA anaerobic muscle fibers ■ If more than 12 reps are completed - too much weight was removed - adjust accordingly ■ If less than 6 reps are completed - too little weight was removed - adjust accordingly ■ No recovery - immediately drop resistance 10-25% and resume set for another 6- 12 reps ○ Part 3 of this set - goal: achieve point of failure in our smallest, Type I muscle fibers ■ If more than 12 reps are completed - too much weight was removed - adjust accordingly ■ If less than 6 reps are completed - too little weight was removed - adjust accordingly ○ After completing part 3 of the set ■ 2 minute recovery ■ Repeat all 3 parts of the set twice ● Needs Assessment and Program Design Overview ○ Assess what is that I might need - Needs Assessment ■ Goals / outcomes we’re looking for ■ Health-related parameters of fitness ● Aerobic fitness ● Muscular endurance ● Muscular strength ● Flexibility ■ Skill-related parameters of fitness ● Balance ● Agility ● Coordination ● Reactivity ● Speed (acceleration / quickness) ● Power (power endurance) ■ Fun ○ Train more frequently with shorter durations ■ Better adaptations and experiences ○ Macrocycle ■ Everything you want to achieve in that time frame ■ i.e. 16 weeks until season, wedding day, etc. ○ Mesocycle ■ Training periods in which you achieve specific outcomes ■ i.e. endurance, hypertrophy, strength, power endurance, etc. ■ Create your mesocycle sequences for each fitness parameter you need / desire to train ○ Microcycle ■ Actual training session or succession of a few training sessions FUNCTIONAL - TRADITIONAL EXERCISES ● Barbell Chest (Bench) Press ○ Watch the bar as you lie back ○ Place feet flat on the floor under knees or placed on bench (flatten low back) ■ This is an unstable position and should NOT be used during heavier lifting ○ For flat bench, eyes should be aligned under the bar ○ For incline bench, bar aligns with forehead ○ For decline bench, bar aligns with chin area ○ Assume nice, wide grip (shoulder-width or wider) ■ Unrack and move bar over chest ■ Keep neutral wrists ● Natural tendency is for wrists to roll back (stronger grip) ● Avoid - keep aligned with forearm ○ Slowly lower bar towards chest to desired depth ■ Deeper = more shoulder stress, but more functional ■ Lightly touch chest - don’t bounce ○ Movement of the bar is from over the nose to touching the middle of the chest (curvilinear path) ○ Back remains still during movement ■ Exhale with exertion (upward push) ○ Elbows closer to sides (+ narrower grip) involves more triceps (safer on shoulders) ○ Wider grip with elbows a little wider, targets chest (more shoulder stress) ● Bicep Curls Variations ○ Standard or Narrow Grip ■ Elbows remain at sides of body ● More of the long head of biceps ■ Use a staggered stance (foot) position for balance ○ Wide Grip ■ Arms at 30 to 45-degree angle ■ More of the short head of biceps (inner biceps) ○ Traditional Dumbbell (DB) Curl ■ Elbows at side ○ Supinating DB Curls ■ Start in hammer and supinate during curl - ideal DB exercise for biceps ○ DB Hammer Curl ■ Notice forearm rotation emphasizes more brachialis (outside, lower part of upper arm) ○ Reverse Grip ■ Elbows at sides ■ Transfers more load to brachioradialis (lowest portion of upper arm + upper forearm) ○ Movements and Muscles Explained ■ Primary role of biceps = elbow flexion and supination ■ Pronated forearms (rolled inward) transfers more load to
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