Copyright © 2010 American College of Sports Medicine CHAPTER 16 Resistance Training Programs.

Copyright © 2010 American College of Sports Medicine

CHAPTER 16CHAPTER 16

Resistance Training Programs


OBJECTIVESOBJECTIVES

• Define resistance training principles

• Review how and why resistance training should be performed

• Provide direction to the Personal Trainer on how to design, evaluate, and implement resistance training programs

• Provide the fundamental tools to evaluate clients’ resistance training needs and progress


INTRODUCTION INTRODUCTION

• Resistance training is also called strength training or weight training.

• Benefits:

– Increased strength

– Increased muscle mass

– Increased bone density


THE SCIENCE BEHIND RESISTANCE TRAININGTHE SCIENCE BEHIND RESISTANCE TRAINING

• Thomas Delorme

• A. L. Watkins

• Patrick O’Shea

• Richard Berger

• Bob Hoffman

• Joe and Ben Weider

• ACSM’s Medicine and Science in Sports and Exercise

• NSCA’s Journal of Strength and Conditioning Research


GENERAL RESISTANCE TRAINING PRINCIPLESGENERAL RESISTANCE TRAINING PRINCIPLES

• Resistance exercise: single training session

• Resistance training: overall program

• General principles:

– Specificity of training

– SAID principle

– Progressive overload

– Variation in training

– Prioritization of training


PROGRAM DESIGN PROCESSPROGRAM DESIGN PROCESS

• Identifying specific variables that can be controlled to predict training outcomes is key to improved program design.

• Sound “clinical decisions” must be made based on factual understanding of resistance training, the needs of the sport or activity, individual training responses, and testing data.

• Planning and changing the exercise prescription is vital for success.


Training Potential Training Potential

• Clients who are relatively deconditioned will see great gains initially.

• As training progresses, gains decrease.

• Gains are linked to the client’s genetic potential.


Initial Assessments Initial Assessments

• Learn about the client’s previous resistance exercise experience before designing a new program

• Perform a needs analysis

• Conduct a baseline fitness assessment

– Initial determination of the level of the different fitness variables can help in the development of an effective training program.


Follow-Up Assessments Follow-Up Assessments

• Keep records of your client’s progress.

• Individualized training logs are a useful tool.

• Reassess the client’s progress periodically.

• Modify the program variables accordingly.


Individualization Individualization

• Modifications for client variability:

– Anatomical characteristics

– Needs

– Abilities

– Training adaptations


Client Feedback Client Feedback

• Expressed verbally:

– Openly expressed

– Solicited by Personal Trainer

• Expressed physically:

– Physical signs of discomfort or pain

– Reduction in technique


Client Feedback (cont.)Client Feedback (cont.)

• Of special concern is careful and proper progression, especially in beginners or those coming off injury or disease.

• Too much exercise, too heavy of exercise, and/or accentuated eccentric exercise can lead to an excessive amount of muscle tissue damage and breakdown.

– This can result in rhabdomyolysis, a clinical pathology that promotes the rapid breakdown of muscle tissue resulting in high amounts of breakdown products (e.g., myoglobin, myosin protein) entering into the blood stream that are harmful to the kidneys and can cause kidney failure and sometimes death.


Client Feedback (cont.)Client Feedback (cont.)

• With exercise, symptoms of delayed onset muscle soreness (DOMS) is a first sign that the individual has done too much too soon.

– Swelling, pain, and soreness are classical signs of muscle tissue damage. However, if an improper workout was used, the damage has already been done.


Setting and Evaluating GoalsSetting and Evaluating Goals

• Goals:

– Obtainable

– Testable

• Time frame:

– Realistic


Maintenance of Training Goals Maintenance of Training Goals

• Capping:

– Value judgment of gains versus training time

– Leads to maintenance training program

• Decisions such as capping are part of the many types of clinical decisions that must be made when monitoring the progress of resistance training programs.


Unrealistic Goals Unrealistic Goals

• Genetic limitations

• Lack of underlying scientific principles

• Unrealistic body image

• Lack of long-term commitment

• Ultimately, for both men and women, it is a question of whether the resistance training program used can stimulate the desired changes in their body.


RESISTANCE TRAINING MODALITIESRESISTANCE TRAINING MODALITIES• Many training tools available

• Choice depends on:

– Client’s needs

– Client’s goals

– Client’s experiences

– Client’s limitations


Variable-Resistance Devices Variable-Resistance Devices

• Changes in strength curve:

– Ascending

– Descending

– Bell shaped

• Lever arm, cam, or pulley arrangement

• Elastic bands


Dynamic Constant External Resistance Devices Dynamic Constant External Resistance Devices

• Dynamic constant external resistance (DCER):

– Lifting (concentric) phase

– Lowering (eccentric) phase


Dynamic Constant External Resistance Devices (cont.)Dynamic Constant External Resistance Devices (cont.)

• Free form exercises:

– Exercise stabilizing muscles

– Operate in multiple dimensions

– Almost unlimited range of motion

– Easily adaptable to individual


Static Resistance Devices Static Resistance Devices

• Muscular action that does not change muscle length:

– Immovable apparatus

– Weak muscle group against strong

• Strength gains less than 5% per week related to:

– Action number

– Action duration

– Action strength (maximal or submaximal)

– Training frequency


Other Resistance Devices Other Resistance Devices

• Isokinetic devices control speed for maximum resistance:

– Friction

– Compressed air

– Pneumatics

– Hydraulics


MACHINES VERSUS FREE-WEIGHT EXERCISESMACHINES VERSUS FREE-WEIGHT EXERCISES

• Machines at comparative disadvantage:

– Do not fit all proportions

– Do not allow full range of motion

– Negate stabilizing muscles


MACHINES VERSUS FREE-WEIGHT EXERCISES (cont.)MACHINES VERSUS FREE-WEIGHT EXERCISES (cont.)

– Allow greater independence

– Are less intimidating

– Do not allow power training

– Do allow body movements that free weights do not


THE NEEDS ANALYSISTHE NEEDS ANALYSIS

1.What muscle groups need to be trained?

2.What are the basic energy sources (e.g., anaerobic, aerobic) that need to be trained?

3.What type of muscle action (e.g., isometric, eccentric actions) should be used?

4.What are the primary sites of injury for the particular sport or prior injury history of the individual?


Biomechanical Analysis to Determine What Muscles Need To Be TrainedBiomechanical Analysis to Determine What Muscles Need To Be Trained

• Specificity:

– The joint around which movement occurs

– The joint range of motion

– The pattern of resistance throughout the range of motion (ascending, descending, or bell-shaped)

– The pattern of limb velocity throughout the range of motion

– Types of muscle contraction (e.g., concentric, eccentric, or isometric)


Determining the Energy Sources Used in the Activity Determining the Energy Sources Used in the Activity

• ATP metabolism

• Anaerobic metabolism

• Aerobic metabolism


Selecting a Resistance Modality Selecting a Resistance Modality

• Most resistance training programs use several types of muscle actions:

– Isometric

– Dynamic concentric

– Dynamic eccentric

– Isokinetic


Injury Prevention Exercises Injury Prevention Exercises

• Enhance strength and function of tissue to:

– Resist injury

– Recover faster

– Reduce extent of damage

• Prehabilitation:

– Prevent injury by training susceptible joints and muscles

– Prevent reinjury


THE ACUTE PROGRAM VARIABLESTHE ACUTE PROGRAM VARIABLES

• Five acute program variables define exercise stimuli and training adaptations.

• Many types of workouts are available.

• The classical acute program variables are choice of exercises, order of exercises, resistance and repetitions used, number of sets for each exercise, and duration of rest period between sets and exercises.


Choice of Exercises Choice of Exercises

• Primary or assistance

• Multi-joint or single-joint

• Single-joint or single-muscle group

• Bilateral or unilateral


Order of Exercises Order of Exercises

1. Large muscle group before small muscle group exercises

2. Multi-joint before single-joint exercises

3. Alternating push/pull exercises for total body sessions

4. Alternating upper/lower body exercises for total body sessions


Order of Exercises (cont.)Order of Exercises (cont.)

5.Explosive/power type lifts (e.g., Olympic lifts) and plyometric exercises before basic strength and single-joint exercises

6.Exercises for weak areas (priority) performed before exercises for strong areas of the client

7.Most intense to least intense (particularly when performing several exercises consecutively for the same muscle group)


Resistance and Repetitions Used Resistance and Repetitions Used

• Repetition maximums (RM)

• Absolute resistance

• Percentage of 1RM


Number of Sets for Each Exercise Number of Sets for Each Exercise

• Volume of exercise equation:

sets × reps × resistance

– Long-term progression

– Maintenance

• Multiple-set programs

• One-set programs


Duration of Rest Period Between Sets and Exercises Duration of Rest Period Between Sets and Exercises

• Primary energy system (ATP) needs to be replenished

– The duration of the rest period significantly influences the metabolic, hormonal, and cardiovascular responses to a short-term bout of resistance exercise, as well as the performance of subsequent sets

• Long versus short rest

• Heavy versus moderate loading

• Effects of aging


Duration of Rest Period Between Sets and Exercises (cont.)Duration of Rest Period Between Sets and Exercises (cont.)

• Rest periods may be thought of as:

– Very short rest periods—1 minute or shorter

– Short rest periods—1 to 2 minutes

– Moderate rest periods—2 to 3 minutes

– Long rest periods—3 to 4 minutes

– Very long rest periods—5 minutes or longer


VARIATION OF THE ACUTE PROGRAM VARIABLESVARIATION OF THE ACUTE PROGRAM VARIABLES

• Variation addresses needed change in demands on neuromuscular system

• Light exercise can rest higher threshold motor units


Muscle Actions Muscle Actions

• Muscles can produce force while performing one of three different actions:

– When sufficient force is produced to overcome the external load and shorten the muscle, the actions is termed concentric muscle action or contraction.

– If the muscle produces force but there is no change in length of the muscle, the action is termed isometric.

– Production of force while the muscle is lengthening (i.e., resisting the movement) is termed eccentric muscle action.


True Repetition and Range of Movement True Repetition and Range of Movement

• Muscle actions involving joint movement are dynamic:

– Concentric phase

– Eccentric phase

• Importance of using entire range of motion


PERIODIZATION OF EXERCISEPERIODIZATION OF EXERCISE

• Periodization—systematic changes in prescribed volume and intensity during different phases of resistance training program:

– Hypertrophy

– Strength/power

– Peaking

– Recovery


PERIODIZATION OF EXERCISE (cont.)PERIODIZATION OF EXERCISE (cont.)

• Phases:

– Macrocycle

– Mesocycle

– Microcycle


Linear Periodization Linear Periodization

• Progressive increase in intensity, small variations in each macrocycle:

– Straight-line increase in intensity

– Higher initial volume, gradually decreases


Nonlinear Periodized Programs Nonlinear Periodized Programs

• Maintains variation in training stimulus

• Variation in intensity and volume within each week


PROGRESSION FROM BEGINNER TO ADVANCEDPROGRESSION FROM BEGINNER TO ADVANCED

• The level of fitness and resistance training experience may be the most important when designing a resistance training program.

• Resistance exercise can place a large stress on the body, and certain exercises require a high level of technique to avoid injury.

• Correct resistance exercise techniques

• Single sets versus multiple sets

• More technical exercises


CLIENTS:Client Interactions CLIENTS:Client Interactions

• The relationship should be based on professionalism, trust, and openness.

• Provide support.

• Keep current on scientific information.


SPOTTING IN RESISTANCE EXERCISESPOTTING IN RESISTANCE EXERCISE

• Resistance training requires physical interaction.

• Explain spotting procedures.

• Always ask before touching the client.


Know Proper Spotting Technique Know Proper Spotting Technique

• Know proper exercise technique.

• Know proper spotting technique.

• Verify your strength or get help.

• Know the number of repetitions intended.

• Always be attentive.

• Stop the lifter for incorrect technique or broken form.

• Know an action plan for serious injury.


RESISTANCE EXERCISESRESISTANCE EXERCISES

• A large number of exercises can be used in a program.

• Use the principles in this chapter to design a program for your client.

Copyright © 2010 American College of Sports Medicine CHAPTER 16 Resistance Training Programs.

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Transcript of Copyright © 2010 American College of Sports Medicine CHAPTER 16 Resistance Training Programs.