MUST HAVE DONE IN 10 HRS
Boxing is what the program would be based off of
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-directions are attached
– include days of week, reps & sets,
– list each exercise and describe how to do it, why its beneficial, and what it targets ( actual muscle name)
HFMG
3130
LAB # 11: Write-Up
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Subject Info
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Name _______________
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Age ________ yr
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Gender ______________
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(100pts)
Create!
Advanced Workout Program
Make sure you let me know what sport your training plan is for. If you are an athlete currently, make sure it is a different sport from your own.
Resources: the internet (
www.exrx.net
, Instagram (@alexia_clark, @docjenfit, @joetherapy, @paintherapy) Youtube (Athlean-X, blogilates, Furthermore from Equinox, Muscle&Motion, calisthenicmovement, functionalpatterns), ask me questions.
Using your book Table 19.1 and Box 19.2 and any other resources you need create an advanced program for an athlete. Use all sections and remember the ACSM guidelines (shown below).
Create a workout for an Athlete include agility drills, advanced resistance techniques, and power components.
Procedure:
1. Create a week-long training plan that includes of 8- 10 exercises, 1-2 cardio options, and 5- 6 recovery/flexibility options.
2. Prepare an instruction document uses pictures to explain your exercises, why you chose them specifically, and what muscle groups you are targeting.
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Table 19.1
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American College of Sports Medicine Recommendations for Advanced Resistance Training (
1
,
2
)
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Muscle Strength
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Hypertrophy
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Muscle Endurance
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Power
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Muscle action
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CON, ECC, and ISOM
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CON, ECC, and ISOM
CON, ECC, and ISOM
CON, ECC, and ISOM
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Intensity and repetitions
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Cycling loads of 80%–100% of 1-RM.
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A loading range of 70%–100% of 1-RM be used for 1–12 repetitions per set in periodized manner such that the majority of training is devoted to 6–12 RM and less training devoted to 1–6 RM loading.
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Various loading strategies (10–25 repetitions or more) in periodized manner
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Heavy loading (85%–100% of 1-RM) for ↑ force, light-to-moderate loading (30%–60% of 1-RM for upper body exercises, 0%–60% of 1-RM for lower body exercises) performed at an explosive velocity for ↑ RFD, 1–6 repetitions in periodized manner
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No. sets per exercise
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Multiple sets (3–6)
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Multiple sets (3–6)
Multiple sets (3–6)
Multiple sets (3–6)
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Exercises
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Unilateral and bilateral single- and multiple-joint exercises should be included with emphasis on multiple-joint exercises. Emphasis be placed on free-weight exercises with machine exercises used to compliment program needs.
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Unilateral and bilateral single- and multiple-joint free weight and machine exercises
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Unilateral and bilateral multiple- and single-joint free weights and machine exercises
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Unilateral and bilateral multiple-joint free weight exercises
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Exercise order
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Large muscle group exercises before small muscle group exercises, multiple-joint exercises before single-joint exercises, higher intensity exercises before lower intensity exercises, or rotation of upper and lower body or opposing exercises
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Large muscle group exercises before small muscle group exercises, multiple-joint exercises before single-joint exercises, higher intensity exercises before lower intensity exercises, or rotation of upper and lower body or opposing exercises
Various sequencing combinations
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Similar to strength training
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Rest intervals
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At least 2–3 min for structural exercises using heavier loads. For assistance exercises, a shorter rest period length of 1–2 min may suffice.
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Correspond to goals of each exercise: 2–3 min may be used with heavy loading for structural exercises, and 1–2 min may be used for other exercises of moderate-to-moderately high intensity.
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Short rest periods, for example, 1–2 min for high-repetition sets (15–20 repetitions or more), <1 min for moderate (10–15 repetitions) sets. For circuit training, rest periods should correspond to time needed to get from one exercise to another.
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At least 2–3 min for structural exercises when intensity is high; shorter rest interval (1–2 min) for assistance exercises
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Repetition velocity
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A continuum of velocities from unintentionally slow to fast CON velocities and should correspond to the intensity.
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Slow, moderate, and fast repetition velocities depending on the load, repetition number, and goals of the exercise
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Intentionally slow with moderate repetition number (10–15); moderate to faster with large number of repetitions (15–25 or more)
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Fast
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Frequency
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4–6 d ∙ wk−1
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4–6 d ∙ wk−1
4–6 d ∙ wk−1
4–5 d ∙ wk−1
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ECC, eccentric; CON, concentric; ISOM, isometric; RFD, rate of force development.
Adapted with permission from American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 9th ed. Philadelphia (PA): Lippincott Williams & Wilkins; 2013.
HFMG
3130
LAB # 11-Advanced Program Options
Purpose
This laboratory experience is aimed to provide you with experience in participating in and creating an effective exercise program.
Student Assignments:
1. Each student will participate in performing the exercises and creating a workout program for you lab.
Observe and Participate
Exercise Prescription Demonstration
Create!
Advanced Workout Program (For an Athlete)
Resources: the internet (
www.exrx.net
, Instagram (@alexia_clark, @docjenfit, @joetherapy, @paintherapy) Youtube (Athlean-X, blogilates, Furthermore from Equinox, Muscle&Motion, calisthenicmovement, functionalpatterns), ask me questions.
Using your book Table 19.1 and Box 19.2 and any other resources you need create an advanced program for an athlete. Use all sections and remember the ACSM guidelines (shown below).
Create a workout for an athlete with agility drills, advanced resistance techniques, and power components.
Procedure:
1. Create a week-long training plan that includes of 8- 10 exercises, 1-2 cardio options, and 5- 6 recovery/flexibility options.
2. Prepare an instruction document uses pictures if needed to explain your exercises, why you chose them specifically, and what muscle groups you are targeting.
