ACSM Foundations Of Strength Training and Conditioning Study Guide 2022
3 critical components of a training program - Specificity, variation, and progressive overload
Specificity - All training adaptations are specific to the stimulus applied
Training adaptations should be specific to:
Muscle actions involved
Velocity of movement & rate of force development
ROM
Muscle groups trained
Energy metabolism
Movement pattern
Intensity/volume of training
Energy Metabolism - Adaptations to training are specific to energy system involvement
Energy systems adapt mostly by increasing:
Enzyme activity
Substrate storage/usage
Open vs. closed-chain kinetic exercises - Open-enables the distal segment to freely move against
loading: leg extension, leg curl
Closed-distal segments fixed: leg press, squat.
Many closed-chain are multi-joint while open are single-joint
Closed-chain may be better for motor function skill increase
Detraining - Complete cessation of training or substantial reduction in:
Frequency
Volume
Intensity
Results in:
Performance reductions
, Loss of beneficial adaptations associated with training
In RT, may lose more power than strength
May occur in as little as 2 weeks after cessation
General-to-Specific Model of Progression - Untrained people
Less-specific training is sufficient
No need for complexity
Training characterized by:
Learning proper technique
Building conditioning base
Advanced training targeting progression is more complex & requires great variation specific to
training goals
Importance of supervision - Fewer injuries & better technique
Enhanced performance
Higher rate of progression
Greater intensities self-selected
General warm-up - Slow jog for 5 minutes
Specific warm-up - (Sprinting) Light calf stretch, walking lunge, mountain climbers, marching, butt
kicks, "slow" sprints
Physiology of Warming Up - Increased Muscle & core temp
Increased Blood flow
Increased Speed of metabolic reactions
Increased Release of O2 from hemoglobin & myoglobin (Bohr effect)
Increased Heart rate & cardiac output
Increased Nerve conduction velocity & neural activation
Increased O2 consumption
3 critical components of a training program - Specificity, variation, and progressive overload
Specificity - All training adaptations are specific to the stimulus applied
Training adaptations should be specific to:
Muscle actions involved
Velocity of movement & rate of force development
ROM
Muscle groups trained
Energy metabolism
Movement pattern
Intensity/volume of training
Energy Metabolism - Adaptations to training are specific to energy system involvement
Energy systems adapt mostly by increasing:
Enzyme activity
Substrate storage/usage
Open vs. closed-chain kinetic exercises - Open-enables the distal segment to freely move against
loading: leg extension, leg curl
Closed-distal segments fixed: leg press, squat.
Many closed-chain are multi-joint while open are single-joint
Closed-chain may be better for motor function skill increase
Detraining - Complete cessation of training or substantial reduction in:
Frequency
Volume
Intensity
Results in:
Performance reductions
, Loss of beneficial adaptations associated with training
In RT, may lose more power than strength
May occur in as little as 2 weeks after cessation
General-to-Specific Model of Progression - Untrained people
Less-specific training is sufficient
No need for complexity
Training characterized by:
Learning proper technique
Building conditioning base
Advanced training targeting progression is more complex & requires great variation specific to
training goals
Importance of supervision - Fewer injuries & better technique
Enhanced performance
Higher rate of progression
Greater intensities self-selected
General warm-up - Slow jog for 5 minutes
Specific warm-up - (Sprinting) Light calf stretch, walking lunge, mountain climbers, marching, butt
kicks, "slow" sprints
Physiology of Warming Up - Increased Muscle & core temp
Increased Blood flow
Increased Speed of metabolic reactions
Increased Release of O2 from hemoglobin & myoglobin (Bohr effect)
Increased Heart rate & cardiac output
Increased Nerve conduction velocity & neural activation
Increased O2 consumption
