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EXCI 252 Final: chapter 7 part 3 study guide

3 Pages

Exercise Sci.
Course Code
EXCI 252
Robert Panenic

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Chapter 7 Designing Resistance Training Programs (Pages 181-218) Part 3 What are the guidelines for designing isokinetic resistance exercise training programs? Type Intensity Reps Sets Speed Frequency Program 0 -1 ( ·sec ) (days/wk) Length (wk) Strength MC 2-15 3 24-180 3-5  6 Endurance MC Until 1  180 3-5  6 fatigued  How can strength and endurance be improved using isokinetic resistance exercise training?  Calculate a client’s predicted 1-RM for a given resistance exercise?  What are the steps for developing a resistance training program? 1) Identify the primary goal of the program (strength, muscular endurance, muscle size, muscle toning) and how much time they are willing to commit 2) Determine the type of resistance training program (dynamic, static, isokinetic) 3) Identify specific muscle groups that need to be targeted in the exercise prescription 4) In addicition to core exercises for the major muscle groups, select exercises for those muscle groups targeted in step 3 5) For novice weightlifters, order the exercises so the same muscle group is not exercised consecutively 6) Determine appropriate starting loads, reps, sets for each exercise 7) Set guidelines for progressively overloading each muscle group  Study the General Procedures & Sample Resistance Training Programs on pages 194 to 198.  Do not study Designing Resistance Training Programs for Children and Older Adults.  Study only the following COMMON QUESTIONS ABOUT RESISTANCE TRAINING on pages 201 to 214.  Which resistance training method, nonperiodized or periodized, is better? - Periodized  Which periodization model is best? - Depends on their goal  Is single-set training as effective as multiple-set training? - For increasing the strength of untrainted individuals during the initial stage of resistance training, yes. For long-term training, multiple sets elicit greater strength gains for trainer men and women.  Is it better to train using fixed-form or free-form exercise machines? - Free-form  Are abdominal training devices more effective than traditional calisthenic exercises for strengthening abdominal muscles? - Traditional is better  Is kettlebell training a safe & effective method to enhance my client’s muscular fitness? - Yes but traditional is better  Is it OK to lift weights every day? - no  Can I use calisthenic exercises like push-ups & pull-ups to improve my strength? - yes  What should you do if you have not seen any change in your strength over the last several weeks even though you have followed your exercise prescription closely? - Alter training stimulus more frequently (weekly or even daily) by changing your combination of intensity, reps, and sets. Periodization.  Will I become muscle bound & lose flexibility if I lift weights? - It’s a misconception. It increases flexibility of elderly women. Per
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