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METODOLOGIA E PROGRAMMAZIONE
DELL'ALLENAMENTO NELLE DISCIPLINE DEL FITNESS
C.I. 13500

Prof. Antonino Bianco

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The Top Fitness Trends of 2017 !

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Biomechanics

Bioenergetics
DNA
Age- and Sex- Related differences

Exercise Prescription Endocrine

Aims Response

Adaptations
Nutrition
Strategies

Periodization

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FUNDAMENTALS OF BIOMECHANICS

Lever
A rigid or semirigid body that, when subjected to a force
whose line of action does not pass through its pivot
point, exerts force on any object impeding its tendency
to rotate.

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

FUNDAMENTALS OF BIOMECHANICS

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

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FUNDAMENTALS OF BIOMECHANICS

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

FUNDAMENTALS OF BIOMECHANICS

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

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FUNDAMENTALS OF BIOMECHANICS

ACSM’s foundations of strength training and conditioning / Nicholas Ratamess. ISBN 978-0-7817-8267-8

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FUNDAMENTALS OF BIOMECHANICS

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

FUNDAMENTALS OF BIOMECHANICS

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

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HUMAN STRENGTH AND POWER

Definition of strength
Force = Mass · Acceleration The maximal force that a muscle or muscle group
can generate at a specified velocity.

In physics, power is precisely defined as

“the time rate of doing work”

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

HUMAN STRENGTH AND POWER

Bench Press
1 x10 Reps / 100 kg

2m

4,7 Kcal Energy needed

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

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HUMAN STRENGTH AND POWER

Bench Press
1 x10 Reps / 100 kg

2m

Duration

40 sec

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

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What we need ?

Exercise = SQUAT

RESISTANCE TRAINING

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RESISTANCE TRAINING

Weight-Stack
Machines

Friction Free weights

Fluid
Resistance Calisthenics

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FUNDAMENTALS OF TRAINING

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

FUNDAMENTALS OF TRAINING

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

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ENERGY SYSTEMS

FUNDAMENTALS OF TRAINING

Essentials of strength training and conditioning / NSCA; Thomas R. Baechle. Roger W. Earle, editors. -3rd ed. ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

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FUNDAMENTALS OF EXERCISE PHYSIOLOGY

ACSM’s foundations of strength training and conditioning / Nicholas Ratamess. ISBN 978-0-7817-8267-8

FUNDAMENTALS OF EXERCISE PHYSIOLOGY

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FUNDAMENTALS OF EXERCISE PHYSIOLOGY

PERIODIZATION

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PERIODIZATION

So! What’s the point ?

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PRACTICE
THEO
RY
ALWAYS ON
TARGET
PHYSIOLOGY OF
SYSTEMS HIGH RATE OF
MOTIVATION
EXERCISE
PHYSIOLOGY SAFETY AND PAIN
FREE
TP FUNDAMENTALS
1/2 YRS
EXPERIENCE
WHAT IS EXERCISE
PRESCRIPTION ?

Subject (Without you!)

Training Programs (Plan)

Social Life

Economical status

Friends, Parents,

PF Assessment
Partner DNA, Experience,
Motor skills
background

Moments Up,
Moments Down,
Social Networks Training Sessions, Training Program Subjects' Aims
Trends Attitude, Time, Training Phases Contents and Lifestyle
Dietary Habits suggestions

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PF • Field Based
Assessment PF tests

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Training • Annual or whatever
but more than 4
Plan weeks

Normal
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People

Special
3
Needs

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