Transcript Progression Models in Resistance Training (ACSM 2002)

Guidelines

The following resistance training guidelines
are recommended for the apparently healthy
adult
Steps for Developing a Resistance Training
Program

1. In consultation with your clients, identify
the primary goal of the program (i.e.,
strength, muscular endurance, muscle size,
or muscle toning) and ask them how much
time they are willing to commit to this
program.
Steps for Developing a Resistance Training
Program

2. Based on your client’s goals, time
commitment, and access to equipment,
determine the type of resistance training
program (i.e., dynamic, static, or isokinetic).
ACSM 2002
Steps for Developing a Resistance Training
Program

3. Using results from your client’s muscular
fitness assessment, identify specific muscle
groups that need to be targeted in the
exercise prescription.
ACSM 2002
Steps for Developing a Resistance Training
Program

4. In addition to core exercises for the major
muscle groups, select additional exercises
for those muscle groups targeted in step 3.
ACSM 2002
Steps for Developing a Resistance Training
Program

5. For novice weightlifters, order the
exercises so the same muscle group is not
exercised consecutively.
ACSM 2002
Steps for Developing a Resistance Training
Program

6. Based on your client’s goals, determine
appropriate starting loads, repetitions, and
sets for each exercise, as well as frequency
of the workouts.
ACSM 2002
Steps for Developing a Resistance Training
Program

7. Set guidelines for progressively
overloading each muscle group.
ACSM 2002
Fundamental Guidelines

A primary goal of
the program should
be to develop total
body strength and
endurance in a
relatively timeefficient manner.
ACSM 2002
Fundamental Guidelines

Programs lasting longer than 1 hour per
session are associated with higher dropout
rates.
ACSM 2002
Fundamental Guidelines
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While more frequent training and additional
sets or combinations of sets and repetitions
elicit larger strength gains, most recreational
exercisers will think the additional
improvement is relatively too small for the
amount of effort.
ACSM 2002
Fundamental Guidelines

Adhere as closely
as possible to the
specific techniques
for performing a
given exercise.
ACSM 2002
Fundamental Guidelines

Perform every
exercise through a
full range of motion.
ACSM 2002
Fundamental Guidelines

Perform both the lifting (concentric phase)
and lowering (eccentric phase) portion of the
resistance exercises in a controlled manner.
ACSM 2002
Fundamental Guidelines


Maintain a normal
breathing pattern,
since breath-holding
can induce
excessive increases
in blood pressure.
Valsava Maneuver
ACSM 2002
Fundamental Guidelines

If possible, exercise with a training partner
who can provide feedback, assistance, and
motivation.
ACSM 2002
Fundamental Guidelines

Caution is advised for training that emphasis
lengthening (eccentric) contractions,
compared to shortening (concentric) or
isometric contractions, as the potential for
skeletal muscle soreness is accentuated.
ACSM 2002
Exercise Selection

ACSM recommends an emphasis on
multiple-joint exercises for maximizing
muscle strength and closed kinetic chain
movement capabilities in novice,
intermediate, and advanced individuals.
ACSM 2002
Order of Exercises

Order the exercises so that your client first
executes multi-joint exercises -- such as the
seated leg press, bench press and lat pulldown -- that involve larger muscles and more
muscle groups.
ACSM 2002
Order of Exercises

Then have your client progress to single-joint
exercises for smaller muscle groups.
ACSM 2002
Training Order
When training all muscles in one session:
 multiple-joint exercises before single-joint
exercises,
 large muscle group exercises before small
muscle group exercises,
 rotation of upper and lower body exercises.
ACSM 2002
Training Order
When training upper body one day and lower
body on a separate day:
 multiple-joint exercises before single-joint
exercises,
 large muscle group exercises before small
muscle group exercises,
 rotation of opposing exercises (agonistantagonist relationship)
ACSM 2002
Training Order
When training individual muscle groups:
 multiple-joint exercises before single-joint
exercises,
 higher intensity exercises before lower
intensity exercises.
ACSM 2002
Order of Exercises
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When you prescribe two or more exercises
for a specific muscle group, instruct the
average individual to alternate muscle
groups so that the muscle can rest and
recover between exercises.
ACSM 2002
Order of Exercises
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In contrast, most advanced weightlifters
prefer to do compound-sets or tri-sets in
order to completely fatigue a targeted muscle
group.
ACSM 2002
Order of Exercises

To use this system, the client performs 2
(compound sets) or 3 (tri-sets) exercises
consecutively for the same muscle group,
with little or no rest between the exercises.
ACSM 2002