Other
ACSM Foundations Of Strength Training and Conditioning Study Guide 2022
- Course
- Institution
ACSM Foundations Of Strength Training and Conditioning Study Guide 2022
[Show more]
Content preview
ACSM Foundations Of Strength Training and Conditioning Study Guide 20223 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
The benefits of buying summaries with Stuvia:
Guaranteed quality through customer reviews
Stuvia customers have reviewed more than 700,000 summaries. This how you know that you are buying the best documents.
Quick and easy check-out
You can quickly pay through credit card or Stuvia-credit for the summaries. There is no membership needed.
Focus on what matters
Your fellow students write the study notes themselves, which is why the documents are always reliable and up-to-date. This ensures you quickly get to the core!
Frequently asked questions
What do I get when I buy this document?
You get a PDF, available immediately after your purchase. The purchased document is accessible anytime, anywhere and indefinitely through your profile.
Satisfaction guarantee: how does it work?
Our satisfaction guarantee ensures that you always find a study document that suits you well. You fill out a form, and our customer service team takes care of the rest.
Who am I buying these notes from?
Stuvia is a marketplace, so you are not buying this document from us, but from seller Boffin. Stuvia facilitates payment to the seller.
Will I be stuck with a subscription?
No, you only buy these notes for $10.99. You're not tied to anything after your purchase.
Can Stuvia be trusted?
4.6 stars on Google & Trustpilot (+1000 reviews)
75057 documents were sold in the last 30 days
Founded in 2010, the go-to place to buy study notes for 14 years now