Chapter 18 Anaerobic Exercise Prescription
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Transcript Chapter 18 Anaerobic Exercise Prescription
Anaerobic Exercise
Prescription
Chapter 18
Objectives
Perform a needs analysis
Select proper exercises for sport specificity
Determine FIVR
Arrange exercises in the proper order
Assign the proper load and volume
Discuss progression
Prescribe proper rest periods
General Training
Principles
Specificity- (SAID principle) the
demand determines the adaptation
response
Overload- increasing the intensity
above that which is accustomed
Progression- increases in volume or
intensity should occur over time
Design Steps
1. Needs analysis
4. Volume
Exercise
Sets x reps
selection & order
5. Rest
Goals
Minutes and secs
2. Frequency
Times per week
3. Intensity
Training load
Step 1-Needs Analysis
A two-stage process that includes:
1. Evaluation of the requirements of the
sport
2. Assessment of the athlete
Sport and Athlete
Needs Analysis of Sport
Movement analysis- limb movements
and muscles involved
Physiological analysis- metabolic
specificity, power-strengthhypertrophy-endurance
Injury analysis- common joint and
muscle injuries and their causes
Needs Analysis of Athlete
Training history- include exercise
technique evaluation
Physical testing- identify strengths and
weaknesses
Training Status
Training age/history
How many years in the gym
Type of training
Length of training
Intensity of training
Exercise technique
Testing
Evaluation
Strength
Flexibility
Power
Speed
Body composition
Muscular endurance
Cardiovascular endurance
Exercise Type
Core exercises
Multi-joint exercises
Assistance exercises
Single-joint exercises
Structural exercises
Load the spine
Power exercise when done explosively
Core, Assistance, Structural
Exercise Selection
Exercise technique experience
Availability of resistance equipment
Available training time per session
Specificity
Exercise Order
1. Power exercises first
2. Core exercises second
3. Assistance exercises third
Exercise Routines
Alternate push/pull program
Alternates a pushing with a pulling exercise
Allows rest of the involved muscle
Alternate upper/lower program- more
time to rest
Superset- combining two exercises that
stress opposing muscles
Compound set- combining two
exercises that stress the same muscle
group
Alternate
Training Goals
1. Power
•
Explosive
2. Strength
Max force
3. Hypertrophy
Size
4. Endurance
Multiple reps
Step 2 - Frequency
Training status- critical to training frequency
Split routine
Goals:
Power- 1-2 week
Strength- 3-4 week
Hypertrophy- 4-6 week
Endurance- 5-7 week
Frequency cont…
More time for recovery
In season vs. off season
Intensity level
Training age
Next Class
Finish Chapter 18
Summary of DeLorme and Watkins
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