For Dr. Harshaw
- Renee is doing all of his fitness workouts
- Weights needs to be 3x a week again. (That's what he wanted) So, just make his weights Monday, Wednesday, Friday
For Mrs. Carbonneau
- I'm doing all of her fitness workouts
- Weights can be the same (2x a week)
How about this:
Stef: Wedneday's food
Carson: Thursdays food
Fran: Friday's food
Katie: Saturdays food
Renee: Sunday's food
Amanda: Mondays food
Carson: Tuesdays food (Is this okay? I know you wanted more to do this week...)
Once you get your stuff written down, e-mail me what you've got and I'll go ahead and put it on the powerpoint. ssthacker@presby.edu
1 comment:
Be sure that you're clear on exactly why I suggested 3 d/wk. From the assigned position paper from the ACSM:
"A recent review by Feigenbaum and Pollock (72) clearly illustrated that the optimal frequency of training may vary depending on the muscle group. For example, Graves et al. (98) found that 1 d·wk-1 was equally as effective in improving isolated lumbar extension strength as training 2 or 3 d·wk-1. DeMichele et al. (51) found 2 d·wk-1 of torso rotation strength training to be equal to 3 d·wk-1 and superior to 1 d·wk-1. Braith et al. (29) found that leg extension training 3 d·wk-1 elicited a greater effect than exercising 2 d·wk-1. Others have found that chest press exercise 3 d·wk-1 showed a greater improvement in strength than 1 or 2 d·wk-1 (72). In summary, it appears that 1-2 d·wk-1 elicits optimal gains in strength for the spine and 3 d·wk-1 for the appendicular skeletal regions of the body. Also, the 2 d·wk-1 programs using the arms and legs showed 70-80% of the gain elicited by the regimens using a greater frequency."
As any good teacher, I only want what is scientifically proven to help you succeed in the class. Anything else is just a waste of our time. A smart approach would be to build a 3d/wk program for the weight room that hits some muscle groups 2d/wk, and other muscles 3d/wk. Any additional resistance training has no scientific basis for claiming effectiveness.
The paper further clarifies exactly how many exercises are needed, along with the number of sets and repetitions are recommended, by subject age.
An excellent direct reference would likely be:
Braith, R. W., J. E. Graves, M. L. Pollock, S. L. Leggett, D. M. Carpenter, and A. B. COLVIN. Comparison of two versus three days per week of variable resistance training during 10 and 18 week programs. Int. J. Sports Med. 10:450-454, 1989.
Wouldn't we rather know now now what the optimal number of resistance training workouts should be, rather than after the class is completed, and find out that we could have done better? Monday-morning quarterbacking doesn't have a place when your grade and our well-being is at stake. I want you to look back on November 12, and be able to definitively say there was absolutely nothing better that could have been done regarding either the diet or the exercise.
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