Class 3 Muscle Training PDF

Class 3 Muscle training Review of last week Cardiovascular training  What is the difference between anaerobic and aerobic exercise?  What is the difference between anaerobic and aerobic exercise? Anaerobic exercise is intense training, while aerobic exercise is long-...

Class 3 Muscle training Review of last week Cardiovascular training  What is the difference between anaerobic and aerobic exercise?  What is the difference between anaerobic and aerobic exercise? Anaerobic exercise is intense training, while aerobic exercise is long- duration endurance training. What is V02 max?  What is V02 max? VO2 max is the body's maximum capacity to consume oxygen from the air and thus produce ATP (energy). What is MAS (Maximum Aerobic Speed)? It's the lowest speed (in the case of running) that demands the maximum oxygen consumption (V02MAX) What is MAS (Maximum Aerobic Speed)? 3types of strength training 1. Muscle endurance 2. Muscle strength 3. Muscle power Muscle endurance The ability of muscles to repeat a certain number of contractions or to hold them for a certain length of time. Muscle strength The muscle's ability to produce a high level of tension during a muscular contraction. Muscle power Muscle's ability to generate force explosively (speed component). Hypertrophy Hypertrophy is a side effect of muscular strength and endurance training. It is the capacity of muscles to increase in volume. Training Repetitions Sets Rest time 1. Repetitions A complete movement of a particular exercise. When working out, the intensity variable ("i" in the acronym F.I.T.T) is measured in relation to the maximum number of repetitions a person can perform well with a given load. -Ex: She can do 8 squat repetitions with a 100lbs load, but not 9. She therefore works at an intensity of 8 maximum repetitions (MR). 1. Repetitions 1 to 6 repetitions = development of power (if maximum speed is intended) and muscular strength 6 to 12 repetitions = more favorable zone for musc. hypertrophy 12 repetitions and more = development of muscular endurance. The number of repetitions can also be transposed into work time when developing muscular capacities. 1 to 30sec = development of power (if maximum speed is intended) and muscular strength. 30s and over = development of musc. endurance with more favorable zone for musc. hypertrophy between 30 and 60s)  What is % RM? RM stands for Repetition Maximum It is expressed in percentages of the maximum weight (100%) you can lift once That is called your 1 RM A number of repetitions can be expressed as a percentage of your 1RM Weights and RM 1 rep = 100 percent 2-3 reps = 95 percent 4-5 reps = 90 percent 6-7 reps = 85 percent 8-9 reps = 80 percent 10-11 reps = 75 percent 12-13 reps = 70 percent 14-15 reps = 65 percent 16-20 reps = 60 percent 2. Sets Sets = a set of repetitions performed consecutively for a particular exercise. The variable of time or duration or volume ("t" in the acronym F.I.T.) is measured by the total number of repetitions for a particular exercise or for a complete training session. Ex: He completed 4 sets of 8 squat repetitions. He has therefore done 4 x 8 = 32 repetitions. If he did 6 exercises of 4 x 8 repetitions in one session. His total volume or total time is 32 x 6 exercises = 192 repetitions. 1-3 sets per exercise = muscular endurance work. 3-5 sets per exercise = muscular hypertrophy work. 5 sets and more = muscular strength work. Rest Rest time = complete or incomplete recovery time between sets. As with aerobic endurance, rest time is proportional to the intensity of the work performed. For a complete rest (long enough to do the same amount of work again in the next set), the higher the intensity, the longer the rest time. As a general rule, for a complete rest when working in a station: 1 to 5 repetitions = 3 to 10 minutes between sets 6 to 12 repetitions = 1 to 3 minutes between sets 13 repetitions and more = 30 to 60sec. between sets Ex1 : She takes 3 minutes rest between sets of 5 repetitions (5RM) of squat at 150lbs. Ex2 : He takes 1 minute rest between sets of 15 repetitions (17RM) squat at 150livres. Station or circuit training An effective way of reducing inactivity when working on muscular strength, while benefiting from complete localized rest, is to combine exercises for different muscle groups in a circuit. This means you can take less rest between sets of the different exercises that make up the circuit. Advantages : -more work done in less time -increased caloric expenditure due to higher Fc -increased speed of local muscle recovery (e.g. push followed by pull). Disadvantages : - less effective for muscular hypertrophy The 7 stages of a strength training program Put the steps in order: 1. Determine weekly frequency 2. Determine rest time between repetitions and between sets 3. Determine exercises and orders 4. Determine number of repetitions or % of maximum load 5. Determine number of sets 6. Analyze goals and objectives Les 7 étapes d’un programme d’entraînement musculaire Steps in order: 1. Analyze goals and objectives 2. Determine weekly frequency 3. Determine exercises and orders 3. Determine number of repetitions or % of maximum load 4. Determine number of sets 5. Determine rest time between repetitions and between sets Types of muscle strength training plans MUSCLE MUSCLE MUSCLE ENDURANCE STRENGTH HYPERTROPHY Characteristics of a muscular endurance program 1. Repetitions: 12 RM = start of zone, 30 RM + = (pure endurance) 2. Rest: 0 to 30 sec. 3. Number of sets per muscle group: 1-6 4. Execution speed (tempo): fast, dynamic (no numerical tempo required) 5. Execution order of series: traditional or circuit 6. Repetition volume: high 8. What's likely to improve: + More repetitions with the same load + load with the same number of repetitions + repetitions in the same time Characteristics of a maximum strength program 1. Repetitions: 1 to 6 RM 2. Rest: 3 to 5 minutes 3. Number of sets per muscle group: 2 to 6 4. Execution speed (tempo): maximum speed intention... (theoretically, it should be impossible to move the load quickly) 5. Order of sets: Circuit (very advantageous) or traditional (very long) 6. Volume of repetitions: low 7. What's likely to improve: +load for1RM + repetitions (if 1 to 6 RM) with same load +load for Rmbetween 1to 6 Characteristics of a muscle hypertrophy program 1. Repetitions: 8 to 12 RM 2. Rest: 30 to 2 min 3. Number of sets per muscle group: 9-25 4. Execution speed (tempo): controlled speed to increase time under tension (prescribe a precise tempo) 5. Order of execution of series: traditional 6. Adaptations: structural (increase in muscle fibre volume) 7. Volume of repetitions: very high 8. What's likely to improve: + muscle circumference + weight and + % fat Starting off with weight lifting…. To start: Choose a weight with which you can do 8-9 repetitions with good To progress: Add resistance when you can do 12 repetitions in each set New weight should only allow 8 or 9 repetitions Maintain good form at all times