Unit 11: ACSM Guidelines for Resistance Exercise Prescription

Sets, reps, intensity, and rest for power

1-3 sets of 3-6 reps at <60% 1RM with 2-3 min rest between sets Focus should be on speed of movements, with full rest and lower reps. Similar to training for strength, but with less weight.

Sets, reps, intensity, and rest for hypertrophy

1-3 sets of 8-12 reps at 70-85% of 1 RM with 2-3 min rest between sets

What is an agonist/compound superset?

2 sets that target same muscle group but with different movement pattern (ex. bench press/chest fly)

Recommended frequency for resistance training?

2-3 full body sessions or 4-6 split sessions per week

Sets, reps, intensity, and rest for muscular endurance

2-4 sets of 10-25 reps at <70% of 1RM with 30 sec - 1 min rest between sets

Sets, reps, intensity, and rest for strength

2-6 sets of 1-8 reps at >80% of 1RM with 2-3 min rest between sets

How long should you have to recover between sessions that target the same muscle muscle groups?

48 hours you can train in consecutive days, just don't workout the same muscles

What indicates an increase in muscular power?

An increase in the speed and strength of movements Power = force x velocity

What is a stretch shortening cycle (SSC)?

Eccentric stretch followed by concentric action in the same muscle group Mostly observed during fast counter-style movements (kicking, throwing, jumping, etc.)

What indicates an increase in muscular endurance?

Increasing the # of reps that can be done by the muscle group

Example plyometric exercise

Landing off of a heightened platform and immediately jumping again - can help increase power by training body's ability to cycle through stretch and shortening phases quickly, allowing for greater utilization of potential energy created during the stretch phase

General guidelines for exercise order

Perform compound exercises before isolation exercises Train lower body before upper body Perform Olympic lifts/power exercises first if they are in the training program

What is the goal of plyometric training?

Reduce the time spent in the SSC, thus increasing muscular power

ACSM general recommendations for improving muscular fitness?

Resistance training should target each major muscle group 2-3 times per week with 2-4 sets of 8-12 repetitions at 60-80% of 1 RM with approximately 2-3 minutes of rest between sets.

What are Golgi tendon organs?

Sensory receptors within muscles (right near tendons) that detect changes in muscle tension and transmit that info to the CNS Prevent excessive stress by causing muscles to relax

What are muscle spindles?

Sensory receptors within muscles that detect changes in muscle length and transmit that info to CNS Prevent overstretching

What is muscular strength?

The amount of force a muscle can exert (aka the amount of weight a muscle or muscle group can lift)

What do plyometrics train at the anatomical level?

The stretch (muscle spindle) and tensile (Golgi tendon organ) reflexes

What does "training stress" refer to?

The workload during a training session Training stress = (sets x reps) x weight lifted

What is functional training?

Training that emulates movements done during activities of daily life

Circuit training allows for

greater cardiovascular load with resistance training

What is muscle hypertrophy?

increase in muscular size

Who are you more likely to use functional training with?

novice clients

What is an antagonist/complementary superset?

superset between two opposing muscle groups (ex. biceps/triceps)