Transcript Chapter 16

CHAPTER 16
Resistance Training Programs
Copyright © 2010 American College of Sports Medicine
OBJECTIVES
• 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
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INTRODUCTION
• Resistance training is also called strength training
or weight training.
• Benefits:
– Increased strength
– Increased muscle mass
– Increased bone density
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THE 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
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GENERAL 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
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PROGRAM 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.
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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.
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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.
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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.
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Individualization
• Modifications for client variability:
– Anatomical characteristics
– Needs
– Abilities
– Training adaptations
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Client Feedback
• Expressed verbally:
– Openly expressed
– Solicited by Personal Trainer
• Expressed physically:
– Physical signs of discomfort or pain
– Reduction in technique
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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.
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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.
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Setting and Evaluating Goals
• Goals:
– Obtainable
– Testable
• Time frame:
– Realistic
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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.
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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.
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RESISTANCE TRAINING MODALITIES
• Many training tools available
• Choice depends on:
– Client’s needs
– Client’s goals
– Client’s experiences
– Client’s limitations
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Variable-Resistance Devices
• Changes in strength curve:
– Ascending
– Descending
– Bell shaped
• Lever arm, cam, or pulley arrangement
• Elastic bands
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Dynamic Constant External Resistance
Devices
• Dynamic constant external resistance (DCER):
– Lifting (concentric) phase
– Lowering (eccentric) phase
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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
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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
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Other Resistance Devices
• Isokinetic devices control speed for maximum
resistance:
– Friction
– Compressed air
– Pneumatics
– Hydraulics
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MACHINES VERSUS FREE-WEIGHT
EXERCISES
• Machines at comparative disadvantage:
– Do not fit all proportions
– Do not allow full range of motion
– Negate stabilizing muscles
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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
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THE 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?
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Biomechanical 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)
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Determining the Energy Sources
Used in the Activity
• ATP metabolism
• Anaerobic metabolism
• Aerobic metabolism
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Selecting a Resistance Modality
• Most resistance training programs use several types
of muscle actions:
– Isometric
– Dynamic concentric
– Dynamic eccentric
– Isokinetic
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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
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THE 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.
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Choice of Exercises
• Primary or assistance
• Multi-joint or single-joint
• Single-joint or single-muscle group
• Bilateral or unilateral
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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
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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)
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Resistance and Repetitions Used
• Repetition maximums (RM)
• Absolute resistance
• Percentage of 1RM
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Number of Sets for Each Exercise
• Volume of exercise equation:
sets × reps × resistance
– Long-term progression
– Maintenance
• Multiple-set programs
• One-set programs
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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
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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
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VARIATION OF THE ACUTE PROGRAM
VARIABLES
• Variation addresses needed change in demands on
neuromuscular system
• Light exercise can rest higher threshold motor units
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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.
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True Repetition and Range of
Movement
• Muscle actions involving joint movement are
dynamic:
– Concentric phase
– Eccentric phase
• Importance of using entire range of motion
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PERIODIZATION OF EXERCISE
• Periodization—systematic changes in prescribed
volume and intensity during different phases of
resistance training program:
– Hypertrophy
– Strength/power
– Peaking
– Recovery
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PERIODIZATION OF EXERCISE (cont.)
• Phases:
– Macrocycle
– Mesocycle
– Microcycle
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Linear Periodization
• Progressive increase in intensity, small variations in
each macrocycle:
– Straight-line increase in intensity
– Higher initial volume, gradually decreases
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Nonlinear Periodized Programs
• Maintains variation in training stimulus
• Variation in intensity and volume within each week
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PROGRESSION 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
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CLIENTS:
Client Interactions
• The relationship should be based on
professionalism, trust, and openness.
• Provide support.
• Keep current on scientific information.
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SPOTTING IN RESISTANCE EXERCISE
• Resistance training requires physical interaction.
• Explain spotting procedures.
• Always ask before touching the client.
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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.
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RESISTANCE 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.
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