"Exercise prescription commonly refers to the specific plan of fitness-related activities that are designed for a specified purpose."
Understanding how to progress and vary programming over time is critical for adapting to the body's response to strength training and preventing plateau.
Basic Anatomy and Physiology: Understanding the musculoskeletal structure, muscle function, and energy systems involved in exercise progression.
Principles of Exercise Progression: Key principles such as overload, specificity, adaptation, individual differences, and recovery necessary for effective strength training.
Warm-up and Cool down: Effective warm-up and cool-down strategies to facilitate the safe and effective progression of exercises.
Resistance Training Equipment: Different types of equipment used in resistance training, including free weights, machines, cables, barbells, dumbbells, resistance bands, and more.
Sets and Repetitions: Understanding the concepts of sets and repetitions, how they are used to achieve specific outcomes, and methods for manipulating these variables.
Rest Periods: Understanding the importance of rest periods during resistance training, and the various methods for manipulating this variable for optimal outcomes.
Exercise Selection: Choosing the right exercises to achieve specific goals while considering factors such as the level of fitness, experience, and health of the individual.
Progression Techniques: Strategies for progressive resistance training such as linear periodization, undulating periodization, and daily undulating periodization.
Periodization: Planning a resistance training program using periodization techniques to achieve specific goals while considering factors such as fitness level, time, and availability of equipment.
Recovery Techniques: Effective strategies for recovery after resistance training, such as foam rolling, stretching, and massage.
Nutrition and Supplementation: Understanding the importance of proper nutrition and supplementation for effective resistance training outcomes.
Monitoring Progress: Methods for tracking progress and evaluating the effectiveness of the training program.
Preventing Injuries: Identifying common training-related injuries and implementing strategies to prevent them.
Motivation and Goal Setting: Developing effective strategies for motivation and goal setting to achieve the desired outcomes of the resistance training program.
Coaching and Feedback: Understanding the role of coaching and feedback in resistance training, and how to provide it effectively to achieve the desired outcomes.
Linear Progression: Adding weight to the bar each workout or week.
Wave Loading: A method of increasing intensity in which weights are increased and decreased over a few workouts to promote muscular adaptation.
Ascending Sets: Starting with lighter weights and going heavier as you progress through sets. This allows for more reps to be performed with the heavier weight.
Pyramid Sets: Similar to ascending sets, but the weight is decreased again in later sets. This allows for even more reps to be performed with the heavier weight.
Drop Sets: Performing sets to failure and then immediately reducing the weight to continue the set.
Rest-Pause: Performing a set to failure, then taking a short pause to catch your breath and continue the set with the same weight. Repeated as necessary.
Pre-Exhaustion: Performing an isolation exercise before a compound exercise to fatigue the muscle and ensure greater involvement in the compound exercise.
Post-Exhaustion: Performing an isolation exercise after a compound exercise to further fatigue the muscle.
Cluster Sets: Performing a set with short rest periods in-between. This allows for more reps at a higher intensity.
Complex Training: Combining a strength exercise with a plyometric or explosive movement to enhance power output.
5/3/1 Method: A strength training program consisting of four weeks, with each week having a different percentage of the weight being lifted.
German Volume Training: Performing ten sets of ten reps of a single exercise with only 60-90 seconds of rest in-between.
Tri-Set: Performing three exercises back-to-back with little to no rest in-between.
Giant Sets: Performing four or more exercises consecutively with little to no rest in-between.
Wave Loading with Fixed Reps: Like wave loading, but the number of reps is kept constant while increasing and decreasing weight.
Maximum Interval Training: Using heavy weights and low reps for sets, and short rest periods in-between to maximize intensity.
Super Slow: Performing each rep extremely slowly to increase the time under tension.
Eccentric Training: Focusing on the eccentric (lowering) portion of the lift to increase muscle tension.
Post-Activation Potentiation: Performing a strength exercise to increase neural activation, followed by a power exercise to increase power output.
Undulating Periodization: Altering the weight and reps week-to-week or workout-to-workout to prevent plateaus and promote gains.
"[Exercise prescriptions are] often developed by a fitness or rehabilitation, or Exercise medicine specialist."
"...the goal of exercise prescription should focus on motivation and customization, thus making achieving goals more likely to become successful."
"Due to the specific and unique needs and interests of the client/patient..."
"Exercise prescription should take into account the patient's medical history..."
"...a pre-examination of a patient's physical fitness..."
"...the goal of exercise prescription should focus on motivation and customization..."
"Exercise prescription...is designed for a specified purpose."
"...often developed by a fitness or rehabilitation...specialist."
"...making achieving goals more likely to become successful."
"Exercise prescription should take into account the patient's medical history..."
"...the client or patient..."
"Due to the specific and unique needs and interests of the client/patient..."
"...the goal of exercise prescription should focus on motivation and customization..."
"...often developed by a...Exercise medicine specialist."
"...making achieving goals more likely to become successful."
"...a pre-examination of a patient's physical fitness..."
"...make sure a person has the capacity to perform the exercises."
"...making achieving goals more likely to become successful."
"...making achieving goals more likely to become successful."