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Final

EXCI 252 Study Guide - Final Guide: Myofibril, Neural Adaptation, Lean Body MassPremium

3 pages64 viewsFall 2016

Department
Exercise Sci.
Course Code
EXCI 252
Professor
Robert Panenic
Study Guide
Final

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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
(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?
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