Exam #3
20-28
high reps
based on athletes body weight
relative results
yield consistent results?
reliability
to determine 1rm based on multiple
look at pg 397 in text
have fun!
most importantly...
should be standardized across protocols and equipment with choices made with regard to type of contraction, equipment, exercise and load.
Muscular fitness testing
actual weight that was lifted
Absolute results
93.5= .935 120/.935= 128.3 therefore Maureens 1RM is 128 lbs.
Another example Maureen's bench press Set #4- 120lbs, 2 reps completed, #3 fail
200 times 4 times 8 = 9,600
Back squat: 200 lbs, 4 sets of 8 What is the load volume for the back squat exercise? Back squat: 200 lbs, 4 sets of 8
Push-Up Sit-Up Squat Step-Up Pull-Up Extensions
Body weight exercises that should be used with children include:
10-15 minutes include use of muscle groups that will be tested increases blood flow and temperature of tissue
CV warm up of at least
add all load volumes together so... 9,600 plus 4,050 plus 7,650= 21,300
Can you calculate total load volume for Tuesdays workout? Explain your answer
perform 6 - 15 repetitions, in less than or equal to 3 sets, When children reach 15 repetitions, increase the weight by no more than 1-3 lbs. Children should never perform any maximal lifts.
Have them
field testing ie. push ups, pull ups, sit ups
How do you test muscular endurance in pediatrics?
bone mass resting metabolic rate fat free mass glucose tolerance musculotendinous integrity activities of daily living (ADLs)
Improvements in muscular fitness has been directly related to
Absolute: 128 Relative:128/135 times 100= 94.8 or 95 lbs.
Maureen
identify the kinematics (movements) and kinetics (forces that cause the movements) of activity. Involves identification of movement patterns and muscular involvement
Movement analysis
investigates strength endurance cotinuum max strength improved more for low rep group max number reps improved for high rep group at 60% max aerobic power and time to exhausion only improved with high rep group both physical and psychological adaptations are linked to the intensity and number of reps performed so strength endurance continuum supported
Read Campos article
evaluates how many reps a person can perform at a weight that is a percentage of their 1 RM
Relative results for muscular endurance
Absolute: actual weight lifted Relative: considers body weight
Reminder
20 minutes of total training time exclusive of a proper warm-up and cool-down
Shoot for 20 minutes
Reps times sets times load
To calculate load volume...
amount lifted divided by weight
To calculate relative...
no more than 2 to 3 days a week
Train strength exclusively
squats- 3 sets of 9 reps at 75% 1 RM
Which would be the most appropriate dose of resistance training for gains in muscular hypertrophy and muscular endurance?
are short in duration (less than 1 second) performed at maximal speeds
activites of muscular power
low wt high rep low rest
endurance
8-12
intermediate reps
an attempt is counted as long as the athlete has made it through 90% of the motion before failure -lean mass more active at rest
not a consideration when performing a 1 RM test for individuals strength assessment
this ensures full range of motion will be utilized
light flexibility\mobility exercise
includes strength, endurance and power components
Muscular fitness
relationship between training stimulus
strength endurance continuum
10% rule
strength training must also adhere to what?
If your client or athlete can perform more than 2 repetitions over their goal in the last set over 2 consecutive workouts, weight should be added for that exercise.
2 for 2 rule
Alternating Upper Body and Lower Body Exercises
2.
for novices
8-10 exercises
in all children regardless of ability or skill level. Modifications can be made for those with less skill and/or strength.
Encourage participation
considered dynamic tests referred to as Repetition Max Testing typicallY 1,3,4 or 8 RM ex. bench press, Military press, back squat, leg press
Isotonic contractions
where you determine what type of activities individual may need based on three seperate analysis...
Needs assessment
first!
Safety...
uses opposing muscle groups while keeping the same general movement pattern
The rotation between push and pull exercises
total mechanical work performed
Volume
do results represent what being tested?
validity
ok so load volume is 6,400 to come up with various combinations all you have to do is choose a set and rep, multiple the two together then divide by load volume to get the weight. ex. 3 times 10= 6,400/ 10= 213. So the athlete can do 3 sets of ten at 213 lbs. or... 4 times 15= 60 = 6,400/ 60= 166.6 or 167 so... 4, 15, 167 or 5 times 10= 50 6,400/50= 128 so... 4, 15, 128.
Based on the calculated load volume for the back squat, what are three back squat (rep/ set combinations) that this athlete can perform?
1 times 200 times 8= 1600
EX. Back squat: 200 lbs, 4 sets of eight What is the load volume for 1 set of the back squat?
arm down
Eccentric contraction
combination of both muscular strength and muscular endurance.
Muscular fitness
high speed muscular strength or maximal anaerobic muscular power the ability of the muscle to exert a high force while contracting at a high speed
Muscular Power
should be based on the principles of progressive overload, specificity and variability including consideration to frequency, velocity, exercise order, rest, and muscle loading, group, and contraction type
Prescriptions for resistance training
adhere closely to the SAID principle. These are the exercises you identified using the needs analysis and are different between sports or activities.
Sport specific exercises
Specific Movement Patterns Activity Related Force-Velocity Relationships Muscle Actions Involved (Concentric (2-3 seconds), Eccentric (4-5 seconds), Isometrics)
Sport-Specific exercises are based on:
should rely on estimating 1 RM only in the postpubescent period. Young athletes should NOT lift any greater than 70 to 80% of their 1 RM It is recommended that you use a 7 to 12 RM set to estimate their 1 RM.
What about muscular strength?
improve muscular strength increase self confidence develop appropriate movement patterns improve body image all benefits associated with physical activity
What are some benefits to pediatrics strength training?
core and assistive exercise structural and power exercises sport specific exercises
list the three major categories of exercise selection
repetitions times sets times load
load volume formula
optimizes performance and recovery from training sessions.
altering the load volume and exercise intensity
3-5
low reps
involve two exercises for the same muscle group (bench press and weighted push-ups).
compounds
Combine both concentric & eccentric exercises (The eccentrics produce greater force development, greater hypertrophy and neuromuscular efficiency with less metabolic demand) Utilize both single and multiple joint motions Emphasize closed kinetic chain exercises, free weights and positions of function Use 80% to 100% of their 1RM Use a continuum of velocity from the unintentional slow to fast Train from 4 to 6 days per week while elite body builders and weight lifters can lift up to 2 times daily, 4 to 5 days per week provided they have adequate recovery between training sessions
for experienced athletes...
power
high speed strength
loads higher reps lower
if client looking to develop more muscular strength...
they are not going to gain hypertrophy
in other words
capacity of skeletal muscle to voluntarily develop forces in a single tetanic contraction at a specific velocity
maximal muscular strength
1/3 maximal velocity 1/3 maximal force development ex. cleans and snatches
maximal power
loads lower reps higher
muscular endurance
reps times load
repetition volume formula
always same condition for testing
standarized
after a warm up, start with a weight within perceived capacity (50-70% capacity)
step 1
increase resistance by 2.5 to 20 kg until subject cannot complete selected repetitions
step 2
final weight successfully lifted is recorded as either absolute (1 RM) or multiple
step 3
high weight low repetition high rest
strength
development of a pre-planned variation
periodization
neuromuscular responses not changes in muscle size
what do the first 6-8 weeks of exercise develop?
Prescribe 6 to 12 exercises, using a multiple joint approach if possible.
what to consider...
involve sequentially working agonist and antagonist muscle (biceps curls and triceps extension)
supersets
use less than or equal to 3 repetitions of an exercise before momentary muscle fatigue
tests for muscular strength...
body weight exercises Be sure that they use a complete range of motion and progress at a slow, steady pace emphasis on TECHNIQUE
when begin training with pediatrics what should you start with?
sign up for shoes for shelter 5K
www.gogriffs.com
the more experienced you are adaptations take place the more fit you are
you improve less
Sequencing of Power to Core to Assistive Exercises
1.
Alternating Pushing and Pulling Exercises
3.
Using Supersets and Compound Exercises
4.
Go into each training session with a very specific plan. The more organized and controlled you are in the strength facility with children, the safer and more productive it will be.
A PLAN
In terms of absolute results Stanley performed better because 321 is heavier then 128 In terms of Relative results Stanley: 321-175= 146 Maureen: 135-128= 7 Maureen did better because she lifted closer to her body weight than Stanley
Compare
having the ability to understand and follow instruction and exercise cues. They should also be able to concentrate on the training rather than inappropriately behaving in the weight room.
Emotional maturity
emphasize multi joint and closed kinetic chained exercise
Exercise selection
Strength Training like all exercise programs should be FUN! If it's not fun, no one will want to train. This encourages participation and improves retention of children in strength training programs.
FUN
should be at least twice a week target to train body minimum of 2-3 weeks
Frequency
ex. Set #5= 300 pounds, 2 reps go to chart go to the 2 reps column get the percentage (in this case it is 93.5%) convert to decimal then do amount of weight divided by the decimal 300/ .935= 320.8. What is Stanley's 1 RM? Therefor stanleys 1RM is 321 lbs.
How to calculate 1RM after exercise recorded
Identify common sites and causes of injuries for the activity your client or athlete is participating in.
Injury analysis
yes
Is strength training safe for pediatrics?
No, 8 reps is not accurate enough
Is this an accurate estimation of his back squat 1RM?
also dynamic very specific to exact joint ROM and velocity
Isokinetic tests
muscle contracts but does not shorten
Isometric contraction
static involves use of dynamometers and tensiometers ex. hand grip. prone arm hang
Isometric contraction is considered...
abilty of the muscle to exert force?
Muscular Strength
ability to continue to perform for successive exertions or many repetitions involves performing multiple submaximal contractions for several seconds to several minutes no rest periods between movements
Muscular endurance
they should be able to support and control their own body weight
Physical maturity
Identify the metabolic pathways required along with the specific needs for strength, power, muscular hypertrophy and muscular endurance above requirements for a healthy life (minimum of 2 days of strength training per week, 8-10 exercises using all major muscle groups)
Physiologic analysis
are structural exercises that are performed quickly or explosively . The snatch is an example of a power exercise.
Power exercises
both speed and velocity
Power reflects
working from large muscle groups to small, multi joint to single joint, high intensity to low intensity
Power, core and assisstive exercises
They are primarily developing neuromuscular patterns to properly execute the appropriate movements.
Pre-pubescent children lack the necessary androgens required to increase muscle mass
used to assess the low velocity\ max force development required in muscular strength
Repetition max testing
number of repetitions that were performed and multiplies them by the load used.
Repetition volume
the time for recovery you take between sets of a particular exercise.
Rest
Absolute: 321 Relative: 321/175 then multiply by 100= 183.4 or 183.
Stanley
relationship between load lifted and repetitions practice that if you are using low numbers of repetitions you can lift a high amount of weight with each repetition versus if you are using high numbers of repetitions you can only lift a small amount of weight with each repetition.
Strength endurance continuum
are core exercises that load the spine either directly or indirectly (Example: Directly - Back squat, Indirectly - Power Clean) These exercises involve stabilization during the lift. Again the overhead squat is an excellent example of a structural exercise.
Structural Exercises
more time efficient
Supersets & Compounds
Young children should have appropriate supervision of no greater than 5 children to 1 supervisor. In teenagers with experience in the weight room, this ratio can extend to a maximum of 10:1.
Supervision
what muscle groups are you contracting? (agonist, antagonist) what is the contraction type of movement? what is the Velocity of movement? What type of equipment is necessary? What is the joint range of motion?
Testing for muscular fitness questions to ask (specificity of training applied here)
maximizes the rest between muscle groups and movements
The rotation between upper and lower body exercises
In order to achieve maximal positive adaptation from resistance training you must have a regular alteration in variables
Variation
posture amount of repetitions duration of each repetition (velocity) full ROM velocity spotting equipment familiarization warm up
What do we need to standarize for?
assistive exercises
What do you require less rest for?
multi joint heavy load large muscle mass utilized
What exercises do you require more rest for?
determine the RM within 4 trials with rest periods of 3-5 minutes inbetween
What is the goal of 1RM testing?
255 times 3 times 10 = 7,650
What is the load volume for the dead lift exercise? deal lift: 255 lbs,3 sets of 10
135 times 2 times 15= 4,050
What is the load volume for the good morning exercise? Good mornings? 135 lbs, 2 sets of 15
add totals together... 1,850 plus 1,640 plus 1,530 plus 980 plus 1,850= 7,850
What is the total load volume for Wednesdays workout? Set 1: 185 times 10 reps = 1,850 Set 2: 205 times 8 reps= 1,640 Set 3: 225 times 6 reps= 1,530 Set 4: 245 times 4 reps= 980 Set 5:185 times 10 reps= 1,850
go back to chart find percentage for 8 repetitions. =78.5 =.785 200/ .785= 254.7 or 255 lbs.
What is this athletes estimated 1RM for the back squat based on one set of the exercises he performed?
If the athlete can perform two or more repetitions over his or hers assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session
Which of the following is the most accurate definition of the two for two rule?
measure of total amount reps completed at given weight for particular exercise not useful when comparing different athletes, due to differences in body weight
absolute results in endurance testing
are single joint movements. Assistive exercises are less important for sport performance and geared more for injury prevention.
assistive exercises
presses extensions flextions
basic strength training exercises children can perform include...
bicept curl
concentric contraction
The "core" can be identified as anything from the shoulders to thighs. These are typically multi-joint movements. Core exercises should be prioritized because of their direct sport application. One of the best multi-joint, closed kinetic chain core exercises is the overhead squat.
core exercises
greater than 12 repetitions before momentary muscle fatigue tests either static or dynamic either field tests or callisthenic exercises (pushups, pull ups, sit ups, arm hang)
dynamic tests for muscular endurance
Weight lifted can be increased Repetitions added Sets added Repetition speed altered Rest periods shortened between set and exercises Load volume increased (Reps x Sets x Resistance) Any combination of the above
how are some ways you can adhere to progression in your program?
1. Needs assessments 2. Exercise selection 3. Training frequency 4. Exercise order 5. Load and repetitions 6. volume 7. rest periods
list the steps needed to design strength training programs
