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12 Determinants of a Resistance Exercise Program (Alignment &…
12 Determinants of a Resistance Exercise Program
Mode of Exercise
Form of exercise
Type of muscle contraction
Manner exercise is performed
Exercise Intensity
Submaximal Load
Maximal Load
Alignment & Stabilization
Muscle Action
Gravity
External Stabilization
Internal Stabilization
Exercise Volume
Repetitions
Sets
Exercise Order
Large ms. before small
Multi-joint before single joint
High intensity before lower intensity but after warmup
Frequency
Higher intensity of exercise means more recovery time
Common: 2-3 times/week, every other day
Or, up to 5 sessions/week
Rest Interval
Allows time for body to recuperate
High intensity: up to 4 min.
Moderate intensity: 2-3 min. between sets
Pathological conditions, elderly and children: at least 3 min.
Velocity
Concentric
Eccentric
Exercise Duration
6-12 weeks of resistance training
Muscle hypertrophy
Increased vascularization
Periodization & Variation of Training
Specific Time Intervals
Highly trained athletes
Integration of Function
Balance of strength, power & endurance
Task-specific movement patterns
Balance of stability & active mobility