抗阻力训练概要

jacky

Resistance Training Essentials

• Testing 1RM lift for bench press     and leg press.
  
• Concentric/eccentric perform both     motions.
  
• Spotting for safety during free     weights.
  
• Specificity of training for program     design.
  
• Periodization of training for     variation purposes.
  
• Progressive overload for strength     gains (increase load or reps or frequency).
  
• General to specific exercise     prescription.
  
• Simple to complex program design.
  
• Exercise selection from core to     assistance.
  
• Exercise frequency from 2 to 4     times per week.
  
• Exercise load from 60%-85%.
  
• Exercise repetitions from 2-15     (2-6, 8-12, 10-15).
  
• Exercise volume multiple sets vs     single set.
  
• Super sets agonist then antagonist.
  
• Rest periods increase with load and     vary from 1:1 to 5:1.
  
• Exercise velocity is moderate to     fast for beginners to advanced.
  
• Breathing in and out.
  
• Children and adolescents 8-12 reps     for 1-3 sets for major muscle groups.
  
• Older adults 8-15 reps for 1-3 sets     at 60-80% 1RM.
  
• Male vs female no difference.
  
• Maturation age vs training age know     the difference.
  
• Form over function no bad     exercises, only bad form.
  
• Machines vs free weights degrees of     freedom.
  
• DOMS eccentric muscle actions
  
• NO BAD EXERCISES!
  

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