HSE302 Exercise Programming

Revision

Acute training variables for desired outcomes

  Muscular Endurance Hypertrophy Maximal Strength Power

Muscle Action ECC:CON ECC:ISO:CON   ECC:ISO:CON ECC:CON 
Sets & Reps 1-3 sets x 15-20RM  4-6 sets x 8-15RM 3-5 sets x 3-8RM   3-5 sets x 1-3RM
Joints Single & Multi  Single & Multi  Single & Multi  Multi
 Large to Small  Large to Small  Large to Small
Exercise Order Varied Order
Muscles Muscles Muscles
Rest Periods 30-60 secs  1-2 mins  3-5 mins  5-8 mins
Tempo (Ecc:Iso:Con)  1:0:1  2:1:2  1:1:1  Explosive
Frequency (d/w)  2-3  3-5  3-5  4-6

Lecture 4 – Training for Strength

Qualities of Strength – Maximum Strength, High-Load Speed Strength, Low-Load Speed Strength.
Stretch-Shortening Cycle – Muscle is stretched at speed, muscle spindle discharges, and the muscle
concentrically contracts to shorten the muscle and protect it from over stretching.
Complex Training – Combines maximal strength with fast rate of force development by doing a max
strength set super-setted with a plyometric exercise of the same agonist muscle group.
Rep Velocity – Every rep has to be performed at maximal speed, because high load the external
speed will just appear to be slow.

Lecture 5 – Power

Plyometrics – Exercises that accentuate the stretch-shortening cycle:

 Eccentric Phase – Stretch of the agonist muscle. Elastic energy is stored in the muscle and
the muscle spindles are stimulated.
 Amortization Phase – Pause between phases. Muscle spindle signals to alpha motor units in
spinal cord which signals to agonist muscle.
 Concentric Phase – Shortening of agonist muscle. Elastic energy is released and agonist is
stimulated.