Study Guides (258,670)
CA (124,963)
Concordia (1,875)
EXCI (80)
EXCI 252 (23)
Final

EXCI 252 Final: chapter 7 part 3 study guide
Premium

3 Pages
24 Views

Department
Exercise Sci.
Course Code
EXCI 252
Professor
Robert Panenic

This preview shows page 1. Sign up to view the full 3 pages of the document.
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
(0·sec-
1)
Frequency
(days/wk)
Program Length
(wk)
Strength
MC
2-15
3
24-180
3-5
6
Endurance
MC
Until
fatigued
1
180
3-5
6
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?
find more resources at oneclass.com
find more resources at oneclass.com

Loved by over 2.2 million students

Over 90% improved by at least one letter grade.

Leah — University of Toronto

OneClass has been such a huge help in my studies at UofT especially since I am a transfer student. OneClass is the study buddy I never had before and definitely gives me the extra push to get from a B to an A!

Leah — University of Toronto
Saarim — University of Michigan

Balancing social life With academics can be difficult, that is why I'm so glad that OneClass is out there where I can find the top notes for all of my classes. Now I can be the all-star student I want to be.

Saarim — University of Michigan
Jenna — University of Wisconsin

As a college student living on a college budget, I love how easy it is to earn gift cards just by submitting my notes.

Jenna — University of Wisconsin
Anne — University of California

OneClass has allowed me to catch up with my most difficult course! #lifesaver

Anne — University of California
Description
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
More Less
Unlock Document


Only page 1 are available for preview. Some parts have been intentionally blurred.

Unlock Document
You're Reading a Preview

Unlock to view full version

Unlock Document

Log In


OR

Don't have an account?

Join OneClass

Access over 10 million pages of study
documents for 1.3 million courses.

Sign up

Join to view


OR

By registering, I agree to the Terms and Privacy Policies
Already have an account?
Just a few more details

So we can recommend you notes for your school.

Reset Password

Please enter below the email address you registered with and we will send you a link to reset your password.

Add your courses

Get notes from the top students in your class.


Submit