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)