FITT-VPP for Resistance Training
F: 2-3 days
I: 60-80% RM (rep max)
T: 8-12 reps, 2-4 sets
T: work at least 10 major muscles (over the 2-3 days)
V: days and sets and reps
P: alter load, volume, rest, complexity
P: full body, split, circuit
What Does the Canadian 24hr Movement Guidlines Perscribe
prescribe PA, sedentary behaviour and sleep
How much rest between resistance training sessions for a muscle group?
should rest at least 48 hours between sessions for any single muscle group
How should you format your resistance training workouts?
- You should start your lifts with large muscle groups
- Then as you move through the workout you do the more fine muscle groups
Things to consider with resistance training for old people
- Lower the weight a lot
- Help them find stability with something like a chair or counter
- Minimize chance of falling
What does ABP stand for?
Always be progressing
What gains strength faster, you upper or lower body?
Lower body
What’s the maximum amount of sets you should do for any given exercise
- Anything more has very diminished returns
Does resistance training in children stunt growth?
No, if it is done correctly it does not
Resistance exercise recomendations for kids
- Should begin resistance training with kids, 1-2 sets, 12-15 reps
- Very light to moderate load (30% 1RM)
- Training frequency should be 2-3 times/week
FITT-VPP For Flexibility
F: at least 2-3 days (but can be up to 7; daily is most effective)
I: to slight discomfort
T: 10 to 30s (no more than 60s)
T: static or dynamic
V: 60s
P: tbd
P: warm
When is flexibility best practiced?
Flexibility is best practiced after a workout because your muscles are already warm
Ballistic method of stretching
Stretching that uses the momentum of the moving body segment to produce the stretch
basically bouncing
Dynamic Stretching
involves a gradual transition from one body position to another and a progressive increase in reach and range of motion as the movement is repeated several times
Static Stretching
Active vs passive
holding a stretch in one position for a period of time
Active:
* Involves holding the stretched position using the strength of the agonist muscle
* Common in yoga
Passive:
* Assume a position that inherently produces a stretch without using muscle activation
PNF Stretching
- Proprioceptive Neuromuscular Facilitation
- Involve contraction of the muscle group followed by static stretching of the same group
- i.e. When a physio tells you to resist them
