1、ACSM, 2009Progression Models in Resistance Training for Healthy Adults第1頁(yè)，共66頁(yè)。Progression in RT may be defined as “the act of moving forward or advancing toward a specific goal over time until the target goal has been achieved”Key Terms第2頁(yè)，共66頁(yè)。Maintenance RT refers to programs designed to maintain

2、 the current level of muscular fitnessKey Terms第3頁(yè)，共66頁(yè)。Progressive overload is the gradual increase of stress placed upon the body during exercise training.Key Terms第4頁(yè)，共66頁(yè)。Specificity systems produce specific results in relation to specific stressesKey Terms第5頁(yè)，共66頁(yè)。Variation, or periodization, e

3、ntails the systematic process of altering one or more program variable(s) over time to allow for the training stimulus to remain challenging and effective.Key Terms第6頁(yè)，共66頁(yè)。The classic (linear) model of periodization is characterized by high initial training volume and low intensity, and as training

4、 progresses, volume decreases and intensity gradually increases.Key Terms第7頁(yè)，共66頁(yè)。Most RT programs primarily include dynamic repetitions with both concentric (CON; muscle shortening) and eccentric (ECC; muscle lengthening) muscle actions, whereas isometric (ISOM; no net change in muscle length) acti

5、ons play a secondary role (e.g., during non-agonist muscle stabilization, core strength, grip strength, pauses between ECC and CON actions, or specific agonist ISOM exercises).Key Terms第8頁(yè)，共66頁(yè)。For progression during RT for novice, intermediate, and advanced individuals, it is recommended that CON,

6、ECC, and ISOM muscle actions be included.Muscular Strength第9頁(yè)，共66頁(yè)。It is recommended that novice to intermediate individuals train with loads corresponding to 6070% of 1 RM for 812 repetitions and advanced individuals cycle training loads of 80100% of 1 RM to maximize muscular strength.Muscular Stre

7、ngth第10頁(yè)，共66頁(yè)。For progression in those individuals training at a specific RM load, it is recommended that a 210% (lower percent for small muscle mass exercises, higher percent increase for large muscle mass exercises) increase in load be applied when the individual can perform the current workload f

8、or one to two repetitions over the desired number on two consecutive training sessions.Muscular Strength第11頁(yè)，共66頁(yè)。It is recommended that one to three sets per exercise be used by novice individuals initially.Muscular Strength第12頁(yè)，共66頁(yè)。For progression into intermediate to advanced status, data from l

9、ong-term studies indicate that multiple sets be used with systematic variation of volume and intensity over time. Muscular Strength第13頁(yè)，共66頁(yè)。To reduce the risk of overtraining, a dramatic increase in volume is not recommended. It is important to point out that not all exercises need to be performed

10、with the same number of sets, and that emphasis of higher or lower volume is related to the program priorities of the individual as well as the muscle(s) trained in an exercise movement.Muscular Strength第14頁(yè)，共66頁(yè)。Unilateral and bilateral single- and multiple-joint exercises should be included in RT

11、with emphasis on multiple-joint exercises for maximizing overall muscle strength in novice, intermediate, and advanced individuals.Muscular Strength第15頁(yè)，共66頁(yè)。For novice to intermediate training, it is recommended that free-weight and machine exercises are included.Muscular Strength第16頁(yè)，共66頁(yè)。For adva

12、nced RT, it is recommended that emphasis be placed on free-weight exercises with machine exercises used to compliment program needs.Muscular Strength第17頁(yè)，共66頁(yè)。Recommendations for sequencing exercises for novice, intermediate, and advanced strength training for total body (all muscle groups trained i

13、n the workout), upper/lower body split (upper-body musculature trained 1 d and lower body musculature trained another day), and muscle group split (individual muscle groups trained during a workout) workouts include:large muscle group exercises before small muscle group exercises, multiple-joint exe

14、rcises before single-joint exercises, higher-intensity exercises before lower-intensity exercises, or rotation of upper and lower body or agonist antagonist exercises, that is, exercise performed for a muscle group followed by an exercise for the opposing muscle group.Muscular Strength第18頁(yè)，共66頁(yè)。For

15、novice, intermediate, and advanced training, it is recommended that rest periods of at least 23 min be used for core exercises using heavier loads (those exercises included specifically to improve maximal strength such as the squat and bench press).Muscular Strength第19頁(yè)，共66頁(yè)。For assistance exercises

16、 (those exercises complimentary to core exercises), a shorter rest period length of 12 min may suffice.Muscular Strength第20頁(yè)，共66頁(yè)。For untrained individuals, it is recommended that slow and moderate velocities be used.Muscular Strength第21頁(yè)，共66頁(yè)。For intermediate training, it is recommended that modera

17、te velocity be used for RT.Muscular Strength第22頁(yè)，共66頁(yè)。For advanced training, the inclusion of a continuum of velocities from unintentionally slow to fast velocities is recommended. Muscular Strength第23頁(yè)，共66頁(yè)。The velocity selected should correspond to the intensity and the intent should be to maximiz

18、e the velocity of the CON muscle action.Muscular Strength第24頁(yè)，共66頁(yè)。It is recommended that novice individuals train the entire body 23 d.wk-1Muscular Strength第25頁(yè)，共66頁(yè)。It is recommended that for progression to intermediate training, a frequency of 34 d.wk-1 be used (3 d if using a total-body workout,

19、 4 d if using a split routine thereby training each major muscle group twice).Muscular Strength第26頁(yè)，共66頁(yè)。It is recommended that advanced lifters train 46 d.wk-1. Elite weightlifters and bodybuilders may benefit from using very high frequency, for example, two workouts in 1 d for 45 d.wk-1Muscular St

20、rength第27頁(yè)，共66頁(yè)。Similar to strength training, it is recommended that CON, ECC, and ISOM muscle actions be included for novice, intermediate, and advanced RT.Muscular Hypertrophy第28頁(yè)，共66頁(yè)。For novice and intermediate individuals, it is recommended that moderate loading be used (7085% of 1 RM) for 812

21、repetitions per set for one to three sets per exerciseMuscular Hypertrophy第29頁(yè)，共66頁(yè)。For advanced training, it is recommended that a loading range of 70100% of 1 RM be used for 112 repetitions per set for three to six sets per exercise in periodized manner such that the majority of training is devote

22、d to 612 RM and less training devoted to 16 RM loadingMuscular Hypertrophy第30頁(yè)，共66頁(yè)。It is recommended that single- and multiple-joint free-weight and machine exercises be included in an RT program in novice, intermediate, and advanced individualsMuscular Hypertrophy第31頁(yè)，共66頁(yè)。For exercise sequencing,

23、 an order similar to strength training is recommendedMuscular HypertrophyJuiced?第32頁(yè)，共66頁(yè)。It is recommended that 1- to 2-min rest periods be used in novice and intermediate training programs. Muscular Hypertrophy第33頁(yè)，共66頁(yè)。For advanced training, rest period length should correspond to the goals of ea

24、ch exercise or training phase such that 2- to 3-min rest periods may be used with heavy loading for core exercises and 12 min may be used for other exercises of moderate to moderately high intensity.Muscular Hypertrophy第34頁(yè)，共66頁(yè)。It is recommended that slow to moderate velocities be used by novice- a

25、nd intermediate-trained individuals. Muscular Hypertrophy第35頁(yè)，共66頁(yè)。For advanced training, it is recommended that slow, moderate, and fast repetition velocities be used depending on the load, the repetition number, and the goals of the particular exerciseMuscular Hypertrophy第36頁(yè)，共66頁(yè)。It is recommende

26、d that a frequency of 23 d.wk-1 be used for novice training (when training the total body each workout)Muscular Hypertrophy第37頁(yè)，共66頁(yè)。For intermediate training, the recommendation is similar for total-body workouts or 4 d.wk-1 when using an upper/lower body split routine (each major muscle group trai

27、ned twice per week).Muscular Hypertrophy第38頁(yè)，共66頁(yè)。For advanced training, a frequency of 46 d.wk-1 is recommended. Muscular Hypertrophy第39頁(yè)，共66頁(yè)。Muscle group split routines (one to three muscle groups trained per workout) are common enabling higher volume per muscle group.Muscular Hypertrophy第40頁(yè)，共66

28、頁(yè)。The use of predominately multiple-joint exercises performed with sequencing guidelines similar to strength training is recommended for novice, intermediate, and advanced power trainingMuscular Power第41頁(yè)，共66頁(yè)。It is recommended that concurrent to a typical strength training program, a power componen

29、t is incorporated consisting of one to three sets per exercise using light to moderate loading (3060% of 1 RM for upper body exercises, 060% of 1 RM for lower body exercises) for three to six repetitionsMuscular Power第42頁(yè)，共66頁(yè)。Progression for power enhancement uses various loading strategies in a pe

30、riodized manner.Muscular Power第43頁(yè)，共66頁(yè)。Heavy loading (85100% of 1 RM) is necessary for increasing the force component of the power equation, and light to moderate loading (3060% of 1 RM for upper body exercises, 060% of 1 RM for lower body exercises) performed at an explosive velocity is necessary

31、for increasing fast force production. Muscular Power第44頁(yè)，共66頁(yè)。A multiple-set (three to six sets) power program be integrated into a strength training program consisting of one to six repetitions in periodized manner is recommendedMuscular Power第45頁(yè)，共66頁(yè)。Rest periods of at least 23 min between sets f

32、or core exercises are recommendedMuscular Power第46頁(yè)，共66頁(yè)。A shorter rest interval (12 min) is recommended for assistance exercises.Muscular Power第47頁(yè)，共66頁(yè)。The recommended frequency for novice power training is similar to strength training (23 d.wk-1 stressing the total body).Muscular Power第48頁(yè)，共66頁(yè)。F

33、or intermediate power training, it is recommended that either a total-body or an upper/lower body split workout be used for a frequency of 34 d.wk-1.Muscular Power第49頁(yè)，共66頁(yè)。For advanced power training, a frequency of 45 d.wk-1 is recommended using predominantly total-body or upper/lower body split w

34、orkouts.Muscular Power第50頁(yè)，共66頁(yè)。It is recommended that unilateral and bilateral multiple- and single-joint exercises be included in a program targeting improved LME (increased mitochondrial and capillary number, fiber type transitions, and buffering capacity) using various sequencing combinations fo

35、r novice, intermediate, and advanced LME training.Local Muscular Endurance (LME)第51頁(yè)，共66頁(yè)。For novice and intermediate training, it is recommended that relatively light loads be used (1015 repetitions).Local Muscular Endurance第52頁(yè)，共66頁(yè)。For advanced training, it is recommended that various loading str

36、ategies be used for multiple sets per exercise (1025 repetitions or more) in periodized manner leading to higher overall volume using lighter intensitiesLocal Muscular Endurance第53頁(yè)，共66頁(yè)。It is recommended that short rest periods be used for LME training, for example, 12 min for high-repetition sets

37、(1520 repetitions or more), 1 min for moderate (1015 repetitions) sets. Local Muscular Endurance第54頁(yè)，共66頁(yè)。For circuit weight training, it is recommended that rest periods correspond to the time needed to get from one exercise station to anotherLocal Muscular Endurance第55頁(yè)，共66頁(yè)。Low frequency (23 d.wk

38、-1) is effective in novice individuals when training the entire bodyLocal Muscular Endurance第56頁(yè)，共66頁(yè)。For intermediate training, 3 d.wk-1 is recommended for total-body workouts and 4 d.wk-1 is recommended for upper/lower body split routine workouts.Local Muscular Endurance第57頁(yè)，共66頁(yè)。For advanced trai

39、ning, a higher frequency may be used (46 d.wk-1) if muscle group split routines are used.Local Muscular Endurance第58頁(yè)，共66頁(yè)。It is recommended that intentionally slow velocities be used when a moderate number of repetitions (1015) are used. Local Muscular Endurance第59頁(yè)，共66頁(yè)。Moderate to fast velocities are more effective for increasing repetition number than slow-velocity training. Local Muscular Endurance第60頁(yè)，共66頁(yè)。If performing a large number of repetitions (1525 or more), then moderate to faster velocities are recommended.Local Muscul