Exercise Arrangement Process! - Lesson 6
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4. Exercise Arrangement Process consists of the following
Does the order of your exercises matter? It does. Proper exercise arrangement can save time and expedite goal attainment. Once again, the specificity principle will play a significant role in exercise selection. You want to be able to complete all selected exercises during a single session. Some exercises take longer to finish than others, therefore be aware of which exercises you select and the time you have to perform them is crucial. For example, performing unilateral exercises will take longer than bilateral exercises. “A unilateral movement is a movement that’s produced by one limb (one arm or one leg); and a bilateral movement is a movement that’s produced by both limbs working together (two arms or two legs).”
Arrangement Methods:
Starting your exercise sessions with power and core exercises followed by assistance exercises is a common arrangement used. It’s an ideal arrangement because power and core exercises require more skill, energy, and focus than assistance exercises.
The tabs below are not an actual workout program.
5 & 6. Weight, Reps, sets, & Volume
Weight & Repetition selection consists of the following:
Identifying the appropriate weight can initially present a challenge, but it’s important that you take the time to do this properly. Weight refers to the amount of load you will be lifting for a number of repetitions. Repetitions refer to the number of times you will lift the designated weight. Volume refers to the total amount of weight, reps, and sets completed during a session. Identifying the appropriate numbers for these factors will be determined in great part, by your training goal.
Understand this: Lifting heavy weight for a low number of reps will develop muscular strength, as in comparison, lifting light weight for a higher number of reps will increase muscular endurance.
The relationship between weight and reps; the lighter the designated weight for any exercise, the more repetitions can be performed. In comparison, the heavier the weight, a less amount of repetitions can be performed.
Repetitions/Reps: The amount of times a load can be lifted during a set. (Example: Performing pushups 10 times/reps)
Set: A group of repetitions that are performed consecutively. (Example: Performing pushups 10 times/reps, with a rest period following the completion of that 10 reps would conclude a single set. Repeating this process would be considered a number of sets. Perform pushups for 10 reps x 3 Sets)
Volume: The total amount of weight lifted in a workout session or the total number of repetitions completed in a workout session. (Example: The total number of reps performed in each set times the number of sets.)
*These assignments do not include warm-up sets and typically apply to core exercises only.
Adapted from Berger 1972; Fleck and Kraemer 1997; Garhammer 1986; Hedrick 1995; Lambardi 1989; O’Shea 1976; Stone O’Bryant 1987; Tesch 1993; Tesch and Larson 1982; and Verhoshansky 1976.
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