Transcript Chapter 13 - Fitness Mentors

Chapter 13
Resistance-Training Concepts
Objectives
• After this presentation, the participant will
be able to:
– Describe the stages of the general adaptation
syndrome.
– Define and describe the principle of specificity
and adaptation.
– Define stability, muscular endurance,
hypertrophy, strength, and power.
Introduction
• The final component of the workout
template
• Generally seen as the most important
component
• Without a proper assessment and
flexibility protocol and attention to the
client’s goal(s), can become more of a
hindrance than help
Adaptation
• Adaptation is the most common driving force for
most clients and training programs
– Cosmetic, health, or performance related
• Benefits
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Improve cardiovascular efficiency
Increase lean body mass
Decrease body fat
Increase metabolic efficiency
Increase tissue tensile strength
Increase bone density
Improve endocrine and serum lipid adaptations
General Adaptation Syndrome
• Human movement system (HMS) seeks to
maintain physiologic balance
(homeostasis).
The Principle of Adaptation
• Specific Adaptation to Imposed Demands
(SAID Principle)
– HMS specifically adapts to the type of
demand placed on it.
The Principle of Overload
• The training principle that implies that there must
be a training stimulus provided that exceeds the
current capabilities of the kinetic chain to elicit
optimum adaptations.*
Principle of Specificity
• Mechanical specificity refers to the weight and
movements placed on the body .
– To develop muscular endurance of the legs
requires light weights and high repetitions when
performing leg-related exercises. To develop
maximal strength in the chest, heavy weights
must be used during chest-related exercises.
– Neuromuscular specificity refers to the speed
of contraction and exercise selection
Principle of Specificity
– Metabolic specificity refers to the energy demand
placed on the body.
• To develop endurance, training will require prolonged bouts
of exercise, with minimal rest periods between sets.
• Endurance training primarily uses aerobic pathways to supply
energy for the body.
• To develop maximal strength or power, training will require
longer rest periods, so the intensity of each bout of exercise
remains high.
• Energy will be supplied primarily via the anaerobic pathways
General Adaptation Syndrome
– The general adaptation syndrome (GAS) is a term used to
describe how the body responds and adapts to stress. In this
case the stress being placed on the body is the weight being
lifted during resistance training.
– GAS is important in understanding the reasoning for periodizing
fitness training. There is an optimum time to participate in a
specific program which is about 3-6 weeks. If you continue doing
the same type of exercise beyond this time period, moving into
the exhaustion stage and incurring injury will be unavoidable.
– Three stages of response to stress:
• Alarm reaction
• Resistance development
• Exhaustion
Alarm Reaction Stage
• The alarm reaction is the initial reaction to a
stressor. The alarm reaction activates a number
of physiological and psychological protective
processes within the body.
• 1-2 weeks
• During the alarm stage of resistance training,
numerous physiologic responses occur,
including an increase in oxygen and blood
supply as well as neural recruitment to the
working muscles.
Resistance Development Stage
– During the resistance development stage,
the body increases its functional capacity
to adapt to the stressor.
– 3-6 weeks
– After repeated training sessions, the human
movement system will increase its capability
to efficiently recruit muscle fibers and
distribute oxygen and blood to the proper
areas in the body.
Exhaustion Stage
• Prolonged stress or intolerable amounts of stress can
lead to exhaustion or distress. When a stressor is too
much for any one of the physiologic systems to handle, it
causes a breakdown or injury such as:
– Stress fractures
– Muscle strains
– Joint pain
– Emotional fatigue
– Greater than 6 weeks will put you at risk for entering
the exhaustion stage.
Progressive Strength
Adaptations
• Definition of Strength
– The ability of the neuromuscular system to
produce internal tension (in the muscles and
connective tissue that pull on the bones) to
overcome an external force
Strength Adaptations
• Five main categories
– Stabilization
– Muscular Endurance
– Muscular Hypertrophy
– Strength
– Power
– All occur in a progressive sequence:
• Stabilization before strength
• Strength before power
Stabilization
- Must be established before training for other adaptations because it
specifically focuses on the recruitment of tissues in the body
responsible for postural stability with the appropriate amounts of stress
- Know progressions for stabilization can be important too. For instance
when doing the two arm ball chest press, which is the stabilization
exercise* shown below, a progression can be to alternate arms.*
Muscular Endurance
• The ability to maintain force production for prolonged
periods
• Helps increase core and joint stabilization
• Resistance training protocols using high repetitions are
the most effective way to improve muscular endurance
• Muscular endurance is a goal of the Stabilization Phase*
Hypertrophy
• The enlargement of skeletal muscle fibers
in response to increased volumes of
tension
• Muscle fibers must be recruited to induce
hypertrophy
– Provides the necessary information as to why
clients should start and revisit the stabilization
period of training before entering into the
strength period
Strength
• Strength adaptations provide the necessary progression from the
stabilization adaptations of training to increase the stress placed on
the body, allowing for new adaptations to be achieved.
• Heavier weights and higher volumes of training are used to increase
the recruitment, synchronization, and firing rate of motor units, while
placing necessary mechanical stress on the muscles to force
increase size and strength.
Power
• The ability of the neuromuscular system to produce the
greatest possible force in the shortest possible time.
• An increase in either force or velocity will produce an increase
in power.
• Achieved by increasing the weight (force) or the speed with
which a weight is moved (velocity).
Resistance Training Systems
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Single-Set System
Multiple-Set System
Pyramid System
Superset System
Circuit-Training System
Peripheral Heart Action System
Split-Routine System
Vertical and Horizontal Loading
Single-Set System
• One set of each exercise
• Good for new, deconditioned clients*
– Allows for proper adaptive responses of the
connective tissue and nervous system before
engaging in more rigorous training systems.
– As beneficial as multiple-set training for
beginning clients.
Multiple-Set System
• Multiple sets of each exercise
– Superior to single-set training for the
advanced client.
Pyramid System
Light to Heavy
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2
4
6
8
10-12 Repetitions
Heavy to Light
Superset System
• Two exercises performed in rapid
succession
• Uses independent systems with similar
principles
– Tri-Set System
• Three exercises in rapid succession
– Giant-Set System
• More than three exercises in rapid succession
Drop-set System
• Performing a set to failure, then removing
a small percentage of the load (5–20%)
and continuing with the set for a small
number of repetitions.
• Advanced form of resistance training
suitable for experienced lifters.
Circuit-Training System
• A series of exercises performed one after
the other with minimal rest
• Ideal for those with limited time and those
who want to alter body composition
Circuit-Training System
Peripheral Heart Action System
• Variation of circuit training
• Alternates upper and lower body exercises
• Distributes blood flow between the upper
and lower extremities
• PHAS is great for clients over 55* or any
special populations client and for altering
body composition
Peripheral Heart Action System
• It is important to note that in designing PHAS
strength circuits, be sure to include strength
exercises which are typically done in a seated
position on a stable surface.*
Vertical Loading
• Progresses a workout vertically down the OPT™
template
Horizontal Loading
• Perform all sets of an exercise or body part before
moving on to the next exercise or body part.*
Split-Routine System
• Training different body parts on separate
days
• More work can be performed for the
allotted time per workout
Split-Routine System
Summary
• The OPT™ method follows a progressive, systematic approach
that enables the fitness professional to make consistent gains
with all clients through training manipulations to achieve various
goals.
• It is critical to develop appropriate stabilization before performing
exercises with heavy load (strength) or high velocity (power).
• There are many training systems that can be used to structure a
resistance-training program for different effects including singleset, multiple-set, pyramid system, circuit training, peripheral heart
action, split-routine, vertical loading, and horizontal loading.