Transcript Exercise Programming for Neuromuscular Fitness

Exercise Programming
for Neuromuscular
Fitness
KNR 313
Betty A. Henson
S
Betty Henson
Resistance Training
S Requires the body to move against an opposing force-
usually some type of equipment.
S Muscular Strength – maximal amount of force a muscle or
group of muscles can generate in a single maximal
contraction or with a single maximal effort.
S Muscular Endurance – capacity to exert repetitive muscular
force or the ability of the muscle to remain contracted or
contract repeatedly for long periods of time.
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ACSM Guidelines
Resistance Exercise
S
Adults should train each major muscle group two or three days each week using a
variety of exercises and equipment.
S
Very light or light intensity is best for older persons or previously sedentary adults
starting exercise.
S
Two to four sets of each exercise will help adults improve strength and power.
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For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions
improve strength in middle-age and older persons starting exercise, and 15-20
repetitions improve muscular endurance.
S
Adults should wait at least 48 hours between resistance training sessions.
Example: chest press, shoulder press, tricep extension, bicep curl, lat pull-down, lower
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back extension, ab crunch, leg extension, leg curl, calf raise
Benefits of Resistive Exercise
 Muscular hypertrophy
 Muscular endurance
 Dynamic, isometric and isokinetic muscle strength
 Basal metabolic rate
 Bone mineral density
 Glucose tolerance and insulin sensitivity
 Flexibility
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Benefits of Resistive Exercise
 Risk factors for disease
 Percent body fat
 Blood pressure
 Blood lipids, LDL cholesterol
 Resting heart rate
 Age-related muscle atrophy (Sarcopenia)
 Risk/symptoms of low back pain
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Muscle Balance
S Muscles that need strengthening:
S Gluteals
S Latissimus dorsi
S Triceps
S Rhomboids/middle trapezius
S Hamstrings
S Anterior tibialis
S Shoulder external rotators
S Posterior deltoids
S Erector spinae
S Abductors
S Adductors
S Abdominals
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Muscle balance
S Muscles that need stretching:
S Gastrocnemius
S Anterior/medial deltoids
S Hamstrings
S Pectoralis major
S Upper trapezius
S Quadriceps/iliopsoas
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5 Primary Movements of Exercise
S Bend–and-lift movements (squatting) – Squatting movements
are performed many times in our day as we sit/stand from a chair
and pick up things from the floor.
S Single-leg movements (lunging) – Single leg balance and
movement are critical in walking.
S Pushing movements – Occur in 4 directions: forward,
overhead, lateral (pushing open a sliding door), downward (lifting
up from a chair)
S Pulling movements – Pulling open a car door, bent-over row,
pull-up
S Rotational movement – Reaching across the body, rotation of
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spine during gait.
Types of Equipment
S
EZ Curl Bars
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Fixed Bars (plates permanent)
Olympic Bar – 2 1/8” diameter,
7 ft long, weighs 45 lbs.
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Weight Plates/Collars
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Dumbbells
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Weight Stack Machines
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Adjustable Dumbbells/Power
Block
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Plate Loaded Machines
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Benches
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Smith Machine
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Cable Machines
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Standard Bar – 1 1/8” diameter,
5-7 ft long, weighs about 20 lbs
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Muscle Anatomy
Over 600 different muscles and between 36-45% of the body
tissues are made up of skeletal muscle.
SWe focus on about 430 muscles in training.
SPurpose of muscles – To provide force to move the joints of
the body in the different directions or planes that they are
designed to move in.
SChemical composition – 75% water, 20% protein, 5% other
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Muscle Facts
S Everything is driven by muscles.
S Muscle is more dense than fat.
S Fat takes up about 28% more volume than muscle.
S Muscle is wet. Fat is dry.
S Most people gain 5-5 ½ lbs of muscle over 16 weeks of
training.
S 5 lb. increase in muscle = 50 kcal increase/day of RMR
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Muscle Facts
S As muscle cells age they become more round and lose a lot
of space instead of being compact and angular or square.
S With aging:
S 1. Fiber size decreases
S 2. Loss of fast twitch fibers occurs
S 3. Loss of ability to activate motor units
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Muscle Facts
S After age 30, people start to lose muscle mass.
S With aging, motor nerves (nerves that turn on muscle fibers)
become disconnected from individual muscle fibers.
S Estimated by age 70, 15% of the motor nerves become
disconnected from their fibers.
S By age 75, about 25% of men and 75% of women can NOT
lift more than 10 lbs.
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Terms
S Flexion – A movement occurring at a joint that decreases
the angle of the joint.
S Extension – A movement occurring at a joint that increases
the angle of the joint.
S Agonists – Primary movers of a joint in one direction.
S Antagonists – Muscles that oppose the movement.
S Synergists – Muscles that assist in the movement.
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Types of Muscle Actions
S Concentric – Shortening of the muscle occurs. Positive phase.
S Eccentric – Lengthening of the muscle occurs. Negative
phase.
S Isometric – Muscle is activated and develops force, but no
movement occurs.
S It is joint-angle specific. Increase in muscle fiber recruitment at
the trained angle.
S Goal to increase strength at the weakest point. Helps with
sticking joints.
S Used in rehab/physical therapy.
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Isotonic Training
S Most Common-referred to as weight training with free
weights or machines.
S Advantages:
S May be most beneficial to overall health – strength, tone,
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endurance.
Improved tendon and ligament strength
Less risk of injury
Decreased incidence of arthritis and low back pain
Improved bone strength, energy and fat loss.
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Free Weights vs Machines
Free Weights
~Requires more balance,
Machines
coordination
S Safe
~Allow for a free range of
motion
S Easy to Use
~Versatile
~Provide positive and
negative resistance
S Convenient
S Don’t need spotter
S Rapid, effortless change of
S
~Require a number of muscle
groups to work together when S
lifting
~May require a spotter
~Require time and
effort to adjust resistance
S
S
resistance
Controlled range of
motion
Provide both positive and
negative resistance
Expensive
Require a lot of space
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Terms
S Repetition – One complete movement of an exercise
S Set – Group of repetitions
S Repetition Max (RM)-Maximal number of reps per set that
can be performed with proper lifting technique using a given
resistence.
S 1RM – Heaviest resistance that can be used for 1 complete
repetition of an exercise.
S Intensity – Amount of weight lifted on a particular set.
S Can increase intensity by: increasing wt., reps, sets or
decreasing rest time
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Basic Exercise Technique Guidelines
Safety:
S Risk is involved anytime there is physical training. Need:
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Correct lifting techniques
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Spotting
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Proper breathing
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Well maintained equipment
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Appropriate clothing
Spotters have 3 main functions:
1. To assist the trainee with completion of a rep
2. To critique the trainee’s exercise technique and be a coach
3. To summon help if needed.
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CHAPTER 13 – RESISTANCE TRAINING EXERCISE
TECHNIQUES
Types of Grips
SOverhand (pronated)
SUnderhand (supinated)
SAlternated – When spotting on the bench press and
performing dead lifts
SNeutral Grip – Palms face in and knuckles pointed out to the
side.
SClosed Grip/Open Grip
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Type of Grip Widths
S Close (narrow) grip
S Wide
S Hip Width
S Shoulder-width
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Lifting Techniques
S Acquire a good grip (closed grip – thumb wrapped around
bar)
S Teach how to establish a stable starting position
S Standing exercises – typically client’s feet at or between
hip/shoulder width
S Object being lifted stays close to the body
S Learn to use legs, not back to do the lifting
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Points of Contact
S Back of Head
S Upper Back and Shoulders
S Lower Back and Buttocks
S Feet
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Breathing Techniques
S Best advice is to exhale during the hardest part of the exercise (also
sticking point) and breathe in during the easier part of the exercise.
S Valsalva Maneuver – Breath holding. Causes an increase in
the pressure of the chest that can have an undesirable side
effect of exerting compressive forces on the heart. Can also
raise blood pressure.
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Weight Training Belts
S Used to help support lumbar area.
S Recommended for ground-based structural exercises that
load the trunk and place stress on the lower back.
Examples: Back/Front squat, standing shoulder press,
deadlift, and exercises involving lifting maximal or nearmaximal loads.
S Weight belts are not needed for exercises that do not load
the trunk, even if it places stress on lower back. Examples:
Lat pulldown, bench press, bicep curl, leg extension
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Spotting
S 4 FREE Weight exercises that require spotting:
S Overhead (e.g. standing shoulder press)
S Over the face (e.g. bench press, lying tricep extension)
S With the bar on upper back and shoulders (e.g. back squat)
S With a bar positioned on the front of the shoulders or clavicles.
(e.g. front squat)
When a client is performing an overhead or over-the-face
dumbbell exercise, the trainer should spot the client’s wrists
close to the dumbbell, not the upper arms or elbows.
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SPOTTING
S To be an effective spotter, trainer needs to be strong enough
to handle the load lifted and needs to be at least as tall as the
client.
S Power exercises should not be spotted and should be
performed in a segregated area or on a lifting platform in
case of failure of a lift.
S Communication is the responsibility of the client and
trainer. As a trainer discuss with the client how to
communicate during the liftoff and racking the bar.
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Chapter 13
Know the exercises,
primary muscles trained,
and common errors of
exercises at the end of the
chapter.
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Client Consultation
Chapter 9
S The scope of practice of the personal trainer includes
interviewing clients to gather pertinent information
regarding their personal health, lifestyle, and exercise
readiness.
S Responsibilities include:
S Motivate performance and compliance
S Assess health status
S Train clients safely and effectively to meet individual objectives
S Educate clients to be informed consumers
S Refer clients to health care professionals when necessary
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Steps of the Client Consultation and Health
Appraisal
S Schedule interview appointment
S Conduct interview
S Implement and complete health appraisal forms
S Evaluate for coronary risk factors, diagnosed disease, and
lifestyle
S Assess and interpret results
S Refer to an allied health professional when necessary
S Obtain medical clearance and program recommendations.
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Initial Interview
S Trainer and client assess compatibility, develop goals, and
establish a client-trainer agreement.
S Compatibility – trainer’s education, experience,
certifications, expertise, specializations, success rate,
program delivery system
S Assess motivation and commitment of the individual.
Discuss past experiences, appreciation for exercise, time
management, potential obstacles that may affect
adherence(Attitudinal Assessment - page 179)
S Discuss boundaries, roles, resources, and expectations
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Goals
S Develop goals that are Specific, Measurable, Action
oriented, Realistic, and Time sensitive (SMART)
S Goal setting is not a one-size-fits-all endeavor. Identify the
client’s true wants and needs
S Long-term goal – meant to provide a meaningful pursuit for
the client. High level of meaning and purpose.
S Short-term goal – provides a strategy to achieve the long-
term goal via attainable steps
S
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Stages of Readiness
Trans-theoretical Model
S Precontemplation: The person does not intend to increase
physical activity and is not thinking about becoming
physically active.
S Contemplation: The person intends to increase physical
activity and is giving it a thought now and then, but is not
yet physically active.
S Preparation: The person is engaging in some activity,
accumulating at least 30 minutes of moderate-intensity
physical activity at least one day per week, but not on most
days of the week.
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Stages of Change
S Action: The person is accumulating at least 30 minutes of
moderate-intensity physical activity on five or more days of
the week, but has done so for less than six months.
S Maintenance: The person is accumulating at least 30
minutes of moderate-intensity physical activity on five or
more days of the week, and has been doing so for six
months or more.
S When you have identified the stage of change, then you can
apply the appropriate processes for change or interventions
in order to move the client to the next level with the ultimate
goals of action and maintenance.
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Client-Trainer Agreement
S A formal process that is usually with legal language
S Contract components include:
S Written documentation describing services, parties involved,
expectations of those parties, timeline of delivery, cost
structure and payment process
S Cancellation policy
S Termination of contract
S Signature of both parties
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Health Screening
S PAR-Q – Physical Activity Readiness Questionnaire
S Health/Medical Questionnaire
S Informed Consent
S Release/Assumption of Risk Agreement
S Evaluation for Coronary Risk Factors, Disease, and
Lifestyle (KNR 240)
S Risk Stratification
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Risk Factor Thresholds
Risk Factors (Positive)
Age
Family History
Cigarette Smoking
Hypertension
Hypercholesterolemia
Impaired Fasting Glucose
Obesity
Sedentary Lifestyle
Risk Factor (Negative)
High Serum HDL cholesterol
Defining Criteria
Men> 45 years; Women > 55 years
Myocardial infarction, coronary revascularization,
or sudden death before 55 years of age in father
or other male first-degree relative (i.e. brother or
son), or before 65 years of age in mother or other
female first-degree relative (i.e. sister or
daughter)
Current cigarette smoker or those who quit within
the previous six months
Systolic blood pressure of >140 mmHg or
diastolic >90 mmHg, confirmed by
measurements on at least two separate
occasions, or on antihypertensive medication.
Total serum cholesterol of >200 mg/dL or HDL
or, 40 mg/dL, or on lipid-lowering medication. If
LDL is available, use >130 mg/dL rather than
total cholesterol of >200 mg/dL.
Fasting blood glucose of >100 mg/dL confirmed
by measurements on at least two separate
occasions.
Body mass index of >30 kg/m2, or waist girth of
>40 inches (102 cm) in men and >35 inches (89
cm) in women.
Persons not participating in a regular exercise
program or meeting the minimal physical activity
recommendations from the US Surgeon
General’s report.
>60 mg/dL
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* ACSM changed Dr. supervision of maximal exercise test (mod. risk) to not necessary - 2014
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Components of a Resistance
Training Program
Chapter 15
S Initial consultation and fitness evaluation
S Choice (exercise selection)
S Frequency
S Order (exercise arrangement)
S Load (weight)
S Volume (repetitions and sets)
S Rest periods
S Variation
S Progression
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Training Principles
S All effective exercise programs are based on four
general training principles: specificity, overload,
variation and progression. A program that attends to
only one or two of the three principles can result in
unmet client goals, poor adherence, and possible
litigation due to injury.
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Training Principles/Terms
S Specificity – training in a specific way for to produce a
targeted result or change
S Overload – a training stress or intensity greater than what a
client is use to in order to see continual physiological
adaptations
S Variation – Manipulation of specific training variables such
as volume, intensity, exercise selection, frequency of
training, rest periods, speed of movement
S Progression – as the training status improves over time,
training stress or intensity continues to increase a process
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termed progressive overload.
Steps for Designing a Resistive
Training Program
1.
Initial Consultation and Fitness Evaluation
2.
Determination of training frequency
3.
Exercise selection
4.
Exercise order
5.
Training Load: Resistance and repetitions
6.
Training Volume: Repetitions and sets
7.
Rest periods
8.
Training variation
9.
Sequencing the training plan
10. Progression
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Initial Consultation
S Consult with client to assess compatibility, establish a
client-trainer agreement and discuss exercise goals.
S Evaluate client’s exercise history and current level of
fitness to determine a baseline for improvements,
identify strengths and weaknesses, determine their
current experience with resistive exercise, identify areas
of injury or contraindications, review/conduct fitness
evaluation and refine exercise goals.
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Sequence of Assessments – General Fitness
S
It is important to determine the order (sequence) of the tests given to a client to
minimize the effect that one test has on the outcome of a subsequent test.
S
1. In general, all tests performed at rest (with the client giving no physical effort) are
performed first.
S
2. Tests that do not cause appreciable fatigue (such as flexibility or balance tests) are
performed second.
S
3. Then, in order, the following tests are performed:
a.
Resting tests (resting HR, blood pressure, height, weight, body composition)
b.
Non-fatiguing tests (flexibility, balance)
c.
Muscular Strength Tests
d. Local Muscular Endurance Tests (partial curl-up, push-ups)
e.
Submaximal aerobic capacity tests (step test, Rockport walk test, 1.5 mile run,
cycle ergometer test)
f.
Maximal aerobic (Ideally, the maximal aerobic tests would be performed on a
separate day. If they are administered on the same day, they should be completed
at least 1 hour after the other tests.)
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Sequence of Assessments – Athletic Performance
1. Resting tests ( resting HR, blood pressure, height, weight body
composition)
2. Non-fatiguing tests (flexibility, vertical jump)
3. Agility tests (T-test)
4. Maximum power and strength tests (3RM power clean, 1RM bench
press)
5. Spring tests (40 –yard sprint)
6. Local muscular endurance tests (1-minute sit-up test, push-up test)
7. Anaerobic capacity tests (300 yd. shuttle run)
8. Maximal or submaximal aerobic capacity tests (max treadmill, 1.5 mile
run, YMCA cycle ergometer test)
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Testing
S
To maximize the reliability and objectivity of a test, it needs to be
administered in a very specific way. Doing so will allow you to repeat
the test later and be able to compare the results to the initial test.
Therefore, when testing your clients’ physical characteristics, you
should follow these guidelines:
• Follow a test protocol (set of directions) that includes the purpose of the test,
ordered steps to perform and score the test, guidelines regarding technique and
disqualification, and recommendations for maximizing performance.
• Demonstrate how to perform the test (when it’s appropriate to do so).
• Allow the client to practice the test (if appropriate), and discuss questions about
the protocol.
• Allow the client to warm up before the test and cool down after the test (when
necessary).
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Evaluation and Interpretation
S After testing a client, you will have
several challenges to meet and tasks
to perform. Two of the most
important are providing feedback
to the client and referring the client
to his or her physician or other
health care professionals as needed.
S Deliver a thoughtful
explanation of the client’s
total circumstances and
wellness.
S It’s likely that the client will ask
you, “Is that score good?” You
should be able to answer that
question knowingly and honestly.
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Evaluation
•Based on the type of test, the client’s result or score
can be interpreted or classified by comparing it to a set
of normative data (standards). This analytical process
requires that you use or apply statistical terms that
enable you to recognize typical and atypical test results.
• Over time, as you perform additional testing or
retesting, you will be able to make comparisons to
earlier test results, show the client how much he or she
has improved, modify goals, and update the client’s
program.
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Referral
S Occasionally one or more of the client’s test results raise
concern, and referral to or input from the client’s physician or
other health care professional is required. Sometimes the
primary purpose of a test is to evaluate the client’s tolerance of
the test itself. In this case, the client’s tolerance of the test—not
the test score—is examined. In any case, if it is necessary to
stop a test because the client can’t complete it, it is likely that
you should refer the client to his or her physician for a followup examination.
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Specific Information from Client
1.
Do you currently participate in a resistance training
program?
2.
How long have you been following the program?
3.
How many times per week do you do resistive training?
4.
How intense or difficult are your workouts?
5.
What types of exercises do you perform and how many
can you perform with proper technique?
CLASSIFY YOUR CLIENT – pg. 350
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Primary Goal
S The critical information needed before designing the
resistive program is the client’s primary goal or outcome.
S Specificity principle dictates that training a client in a
specific manner will produce a specific result. To reach a
specific goal one has to follow a specific program.
S Primary resistance training goals are:
S Muscular endurance
S Hypertrophy
S Muscular Strength
S Muscular Power
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Frequency of training
S Influenced by:
S Client training status and fitness level – beginner (2-3 days/wk) vs
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intermediate vs advanced (split routines for those who resistive
train 4-6 day/wk)
The types of exercises selected
The volume and intensity of the program
Impact of other activities or exercises
Client’s personal schedule
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Table 15.2
Resistance Training Status
Recommended Sessions/Week
Beginner
2-3
Intermediate
3 (total body); 4 (split routine)
Advanced
4-6
S
For a novice or beginner client use frequencies of 2-3 nonconsecutive
days to allow for appropriate recovery between sessions. (Monday and
Thursday; Tuesday, Thursday and Saturday; Monday, Wednesday, and
Friday) General Rule: At least one day between workouts, but no more
than 3.
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Split Routines
S Split routine programs are for those who weight train 4 or
more days/week.
S Examples of routines:
S 2 programs – Upper body one day, lower body next
S 3 on and 1 off – (1) upper body “push” (2) lower body (3)
upper body “pull”
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Exercise Selection
S Exercise choice is influenced by:
S The specificity principle
S How much time the client has to exercise
S What equipment is available
S Client’s experience with correctly performing resistive exercises
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Types of Exercises to Select
S Preferentially choose core exercises, as they are typically
more effective in reaching client goals.
S Core exercises meet these two goals:
S Involve movement at two or more primary joints (multi-joint
exercise)
S Exercise recruits one or more large muscle group (s) or areas
(i.e. chest, shoulders, upper back, hips/thighs) with the
synergist help of one or more smaller muscle groups or areas
(i.e. biceps, triceps, abdominals, calves, neck, forearms, lower
back, or shins)
One core exercise can affect as many muscles or muscle groups as 4 to 8
assistance exercises.
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Examples
S Bench Press – Pectorals, anterior deltoids, triceps
S Leg Press – Quads, Hamstrings, Gluteus
S Lat pulldown – Latissimus dorsi, pectoralis major, biceps
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Structural Exercises
S A core exercise that places stress (load) on the spine
S Examples: Power clean, shoulder press, back squat
S Structural exercises requires the torso muscles to maintain
an erect or near-erect posture when performing the exercise.
S Structural exercises that are performed very quickly are
termed power or explosive exercises (push press, power
clean, snatch, high pull)
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Assistance Exercises
S Exercises that help to maintain muscular balance across
joints, help prevent injury or rehabilitate a previous injury,
or isolate a specific muscle or muscle group.
S Assistance Exercises meet these two criteria:
S It must involve movement at only one primary joint (a single-
joint exercise)
S It must recruit a smaller muscle group or only one large muscle
group or area. (upper arm, calf, neck, forearm,
S Examples: bicep curl, dumbbell fly
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Beginner/Intermediate
Programs
S Beginner – Basic guideline is one exercise per muscle group.
(Chest, shoulders, upper back, hips/thighs, biceps, triceps,
abdominals, and calves)
S Intermediate – May include two exercises per muscle group,
different exercises for each muscle group throughout the
week, or both
S Specialized programs are designed for those with a specific
condition, recent injury, or is a well-trained athlete.
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Order
S Order or the sequence of exercises is influenced by the specificity
principle, but is primarily dictated by the type and characteristics of
the selected exercises.
S To maximize one’s ability to complete all the exercises in
one workout, it should be arranged in an order such that
fatigue caused by one exercise has the least possible impact
on the quality of effort or the technique of the next exercise.
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Order
S One method is to place them in descending order or priority
or application to the client’s goals, activities, or sport.
S A second method is based on type of exercise (core or
assistance).
S Power Exercises  Core Exercises  Assistance Exercises
S Multi-joint exercises  Single-joint exercises
S Large muscle exercises  Small muscle exercises
Betty Henson
Primary Methods of Order
~Power, Core Exercises First (multi-joint), then assistance exercises
(single-joint)
Example:
1. Hang Clean
5. Leg Curl
2. Back squat
6. Leg Extension
3. Bench Press
7. Seated heel raise
4. Tricep press-down
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Primary Methods of Order
S Alternate Upper body and Lower Body Exercises
S Good for those clients who cannot tolerate several upper
body or lower body exercises in a row or one who wants less
rest intervals to shorten length of workout.
S Example:
1. Leg Press
5. Leg extension
2. Bench press
6. Dumbbell bicep curl
3. Lunge
7. Leg curl
4. Shoulder press
8. Triceps Extension
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Primary Methods of Order
S Alternate “Push”(away from body) and “Pull” (towards body)
Exercises
S Good arrangement option for untrained individuals
resuming resistance training after an injury or a vacation as
same muscle group will not be used for two exercises in a
row.
S Example:
1.
2.
3.
4.
Back Squat
Leg curl
Standing heel raise
Upright row
5.
6.
7.
8.
Incline bench press
Dumbbell biceps curl
Shoulder press
Lat pulldown
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Primary Methods of Order
A. Combination Methods
One common method is to combine two of the methods such
as core exercises and then assistance exercises with alternate “push”
and “pull”. Often lower body performed first and then upper
body. Helps to minimize fatigue in individuals.
B. Compound Sets and Superset
Completing a set of two different exercises in succession
without a rest period which works the same primary muscle
group is a compound set. (bench press/dumbbell fly)
Two exercises that stress opposing muscle groups is a superset.
(bench press/seated row)
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Intensity (Load)
S Determining the proper amount of weight is the most
difficult but most important variable to consider.
S Two step process: Gather information (or test) to determine
client’s ability to handle loads for selected exercises. Then
assign actual load.
S Based on primary training goal: endurance, hypertrophy,
strength, power
S Inverse relationship between amount of weight lifted and
reps.
Betty Henson
Methods to Establish Training Loads
S Directly testing the 1RM – Trained AND experienced
athletes with those particular tests. If doing a 1RM on the
bench press, they should be actively doing that exercise. (1st
time clients - Have them demo the movement and watch for
good form.) See limitations page 359.
S Estimating the 1RM – Can be used for nearly all clients.
Use a formula or chart. Table 15.6, page 360
S Percent of Body Weight Testing – Best for untrained or
inexperienced clients. Determine trial load based on % of
body weight. Max for men = 175 lbs; Women – 140 lbs.
Goal of 12-15 reps
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1 RM
S The maximum amount of weight one can perform for 1
repetition while maintaining proper form and technique.
S Loads are assigned either as a percentage of 1RM or as a specified
repetition maximum for a certain amount of reps (heaviest load
lifted for a certain number of reps).
S If a client completes exactly 15 reps of the leg press with 100 lbs.,
the client’s 15RM for only the leg press is 100 lbs.
S Mainly used for intermediate/advanced individuals, not the
untrained, recently injured, or those under medical supervision.
S 1RM testing should not be done with assistance exercises. Core
exercises are best suited.
Betty Henson
1 RM
S
If a client’s 1RM is 150 lbs., he
or she should be able to perform
8 repetitions at 120 lbs.
S
If his or her 10 RM is 135 lbs.
then we can estimate his or her 1
RM at 180 lb. (75/100 = 135/x;
135/.75 = 180)
S
See pg. 360 for estimating 1RM
Betty Henson
Training Loads from % of Body Weight
S Decide goal number of reps to use for the client’s program
(ie. 10)
S Client – Male, 160 lbs. Exercise: FW shoulder press;
Coefficient – 0.38 (Table 15.10); Estimated trial load – 160 x
.38 = 60.8; (use 60 lbs.)
S # of reps completed = 15; goal was 10. Use Table 15.12 to
get the adjustment of +10
S Adjusted training load is 60 + 10 = 70 lbs. (If doing
multiple sets they may not be able to do that wt. for all sets.)
Betty Henson
Adjusting the trial load
Betty Henson
Assigning load based on 1RM and goals
Table 15.11
Load (%1RM)
Repetitions
Training
Emphasis
Novice
Intermediate
Advanced
Novice
Intermediate
Advanced
Endurance
<65
<70
<75
10-15
10-15
10-25
67-80
67-85
67-85
8-12
6-12
6-12
Strength
>70
>80
>85
<6
<6
<6
Power
n/a
30-60
30-70
n/a
3-6
1-6
Hypertrophy
Betty Henson
Assigning load based on 1RM and goals
S Intermediate Client’s goal is hypertrophy
S Rep range is 6-12 at 67-85% of 1RM
S If estimated 1RM of Back Squat is 180 lbs. then load would
be between 120-150 lbs.
S Adjust the load according to the goals of the session.
Betty Henson
Volume
S The total amount of weight lifted in a training session.
S Volume Load = total repetitions x load
S Total repetitions – sets x reps
S Influenced by
S The person’s training status. For the untrained one set may be
appropriate for several months.
S Primary training goal. Endurance, hypertrophy, strength,
power
~Power exercises should not be used with untrained or novice clients.
Target strength development first.
Betty Henson
Training Volume
Table 15.13
Repetitions
Sets
Training
Emphasis
Novice
Intermediate
Advanced
Novice
Intermediate
Advanced
Endurance
10-15
10-15
10-25
1-3
>3
>3
Hypertrophy
8-12
6-12
6-12
1-3
>3
>3
Strength
<6
<6
<6
1-3
>3
>3
Power
n/a
3-6
1-6
n/a
1-3
3-6
Betty Henson
Rest Periods
S The time period between multiple sets of the same exercise.
S Influenced by:
S Training goal – The heavier the load, the longer the rest.
S Client’s training status – The untrained or deconditioned will
need longer rest periods.
Betty Henson
Rest
Type of Training
Rest Intervals
Muscular Endurance
30 seconds or less
Hypertrophy
30-90 seconds
Strength & Power
2-5 minutes
Clients who are just beginning
Twice as much rest as trained clients
Betty Henson
Variation
S The purposeful change of the program design variable assignments
to expose one to new or different training stressors.
S Without variation, progress will level off or decrease, especially if
one becomes bored or overtrained.
S Even intermediate or advanced clients who perform several
months of heavy resistance training can experience decreases in
strength and neuromuscular activation.
S Periodization of training is used to continually challenge the body,
ensure improvements, provide for recovery and prevent staleness.
Betty Henson
Variation
S The training stimulus can be altered through frequency,
intensity, volume of training, and rest periods.
S Variation in the training can occur within a workout, during
the week, or over a period of several weeks.
Betty Henson
With-in Session Variation
S One method is to vary the intensity a which the exercises
are performed – some with higher intensities, some with less
intensity.
S Vary the rest periods.
S Incorporate rest periods between repetitions, with varying
load changes. (pg. 370)
Betty Henson
Variation
S Within-the-week Variation – Each workout within the week
can be varied.
S For some, it could be a per session change each week to
incorporate endurance, hypertrophy and strength.
S For more advanced it may be “heavy” days and “light” days
in a split routine.
S When planning a “light” day, reduce the load and leave the
repetitions the same.
Betty Henson
Between -Week Variation
S Incorporate alterations in volume, intensity, frequency,
exercise selection and training focus between weeks.
Betty Henson
Variation with Other Protocols
S SET SYSTEM – Most popular type of training. Person does an
S
S
S
S
exercise for a given number of repetitions, or a set, then rests
before performing another set.
SUPERSETS – An exercise set for a particular muscle group is
followed by an exercise for the opposing muscle group.
(biceps/triceps)
SUPER MULTIPLE SET – Same concept as supersets, but the
lifter completes all of the sets for a given muscle group, then
completes the same number of sets for the opposing muscle group.
SPLIT ROUTINE – Requires a great amount of time and work.
Lifter alternates muscle groups worked each day, and works out
more days/week. Not for beginners.
Example – M, W, F work arms, legs and abs; T, Th, Sa, work
chest, shoulders and back.
Betty Henson
Variation with Other Protocols
S PYRAMID SYSTEM – Adding weight until the lifter can
complete only one repetition.
Example – Bench press with a set of 10 reps, then add weight, complete
8-9 reps, add weight, complete 6-7 reps continuing until the final set is 1
repetition. (Light to Heavy) Can also pyramid down from heavy to light
weights, increasing the repetitions as weight is removed.
S NEGATIVES – Emphasis is placed on the eccentric part of the
exercise. Slower repetitions are suggested. (Muscle soreness is
usually a result.)
S SUPER SLOW – Both concentric and eccentric movements are
slowed down to achieve maximum contractions.
Betty Henson
Sequencing
S To achieve specific training outcomes, sequence the training
emphasis. This helps to avoid stagnation and overtraining, while
encouraging physiological and performance adaptations.
S ENDURANCEHYPERTROPHYSTRENGTHPOWER
Betty Henson
Beginners
S Beginners need a baseline and should not start with strength
programs.
S A machine circuit workout may be most effective for novice
or untrained individuals.
Betty Henson
Sequencing Guidelines
Betty Henson
Progression
S 2-for-2 rule: When one can complete two more repetitions than
the repetition goal in the set of an exercise for two consecutive
training sessions, then the load can be increased by 2.5-10% in each
set.
S Refer to Tables 15.19 and 15.20
Betty Henson
16 Week Program Sequence
Betty Henson
Sample Load Increases
Betty Henson
Individual Body Types
S Endomorph – Storage as “pear-shaped”, short leg and arms
S Mesomorph – Solid, muscular, large-boned physique; wide
shoulders, narrow hops, well-muscled
S Ectomorph – Slender bodies and slight build; very little
body fat, long arms and legs; narrow chest and hips.
Betty Henson
Strength Assessment
S Self-Assessment – May be the best choice for those whose
goal is for fitness.
S Look at current levels of strength compared with past levels of
strength.
S Is the client constantly having problems doing everyday tasks
that he/she use to do?
S Do you want to run faster or jump higher in sports?
Betty Henson
Anthropometric Measurements
S Simple way to measure strength/change.
S Use a tape measure to measure the circumference of a
variety of big muscle groups such as upper arms, chest,
thighs and calves.
S Can chart loss/gain in muscle size.
Betty Henson
Squat Test for Average Healthy
Adults
S Protocol
S Stand in front of a chair or bench with feet shoulder width
S
S
S
S
S
apart
Proper chair size is one where your knees are at a right angle
when you are sitting.
Perform chair squats until fatigue
Place your hands on your hips
Squat down and lightly touch the chair before standing back up
Continue until fatigued.
Topendsports.com
Betty Henson
Squat Test (Men)
AGE
18-25
26-35
36-45
46-55
56-65
65+
EXCELLEN
T
>49
>45
>41
>35
>31
>28
GOOD
44-49
40-45
35-41
29-35
25-31
22-28
ABOVE AVE
39-43
35-39
30-34
25-28
21-24
19-21
AVERAGE
35-38
31-34
27-29
22-24
17-20
15-18
BELOW
AVE
31-34
29-30
23-26
18-21
13-16
11-14
POOR
25-30
22-28
17-22
13-17
9-12
7-10
VERY POOR
<25
<22
<17
<13
<9
<7
Betty Henson
Squat Test (Women)
AGE
18-25
26-35
36-45
46-55
56-65
65+
EXCELLENT
>43
>39
>33
>27
>24
>23
GOOD
37-43
33-39
27-33
22-27
18-24
17-23
ABOVE AVE
33-36
29-32
23-26
18-21
13-17
14-16
AVERAGE
29-32
25-28
19-22
14-17
10-12
11-13
BELOW AVE
25-28
21-24
15-18
10-13
7-9
5-10
POOR
18-24
13-20
7-14
5-9
3-6
2-4
VERY POOR
<18
<13
<7
<5
<3
<2
Betty Henson
SQUAT PROGRESSIONS
Chair Squat
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Partner Squat
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Holding on to Stable Object
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Wall Squat
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S SB Wall Squat
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Body Weight Squat
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Smith Machine Squats
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Back Squat
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Safety, Soreness, Injury
S Warming Up/Cooling Down
S Need a proper warm-up with 5-10 minutes of light aerobic
S
S
S
S
exercise to increase core temperature.
Perform warm-up sets using a light load for each new exercise.
Cool down to help the body bounce back.
Helps the lactic acid clear for processing and waste removal.
Spend 5-10 minutes on a bike and then stretch the major
muscle groups used.
Betty Henson
Perform Exercises Correctly
S
Resist the temptation to load up the bar with as much weight as possible and turn
it into a competition. Overloading leads to using momentum to perform lifts.
S
Do not lurch or twist body parts during a lift. Maintain proper form.
S
Avoid performing a partial range of motion during an exercise. The most difficult
segments of muscle actions is the beginning and end of a given range of motion.
S
Maintain proper positioning of the neck. Ears should be in line with or slightly in
front of the shoulders.
S
Maintain proper position of the lower back-especially during core exercises.
Overarching of the back is common when loads are heavy. Underarching of the
lower back is common when lifts are performed from the floor, such as the
deadlift. Proper position is to have tight abs and a slight arch in lower back
(neutral spine).
Betty Henson
Muscle Soreness
S Caused by the muscle undergoing unaccustomed stress, microscopic
tears in the muscle cells. This causes swelling and inflammation in
the muscle which creates the associated pain and stiffness.
S DOMS – Delayed-onset muscle soreness. Treatments
include stretching, ibuprofen, and a light workout the next
time.
S DOMS occurs to a greater degree when exercise is intense
and especially following eccentric training.
S Soreness vs Pain What is the difference?
Betty Henson
HEALTH-RELATED COMPONENTS OF
FITNESS
S Cardio-respiratory Endurance
S Muscular Strength
S Muscular Endurance
S Flexibility
S Body Composition
Betty Henson
Total Conditioning Program
S A total conditioning program consists of different programs which will
include all of the 5 health- related components, along with the goals of
the client.
S Whether concurrent strength and endurance training are compatible
may depend on:
S
Training Intensity
S
Training Volume
S
The Individual
 “Overtraining” may be more of a reason that programs are not
compatible.
 Exercise prescription must consider the demands of the total program to
ensure that the volume of exercise does not become counterproductive. Betty Henson
Flexibility
Chapter 12
S The range of motion of a joint or a group of joints or the ability
of a joint to move freely through the full range of motion.
S Benefits of flexibility training
S Eliminate inefficient movement patterns
S Increase resistance to muscle injury
S Enhance sporting performance
Betty Henson
Flexibility
Chapter 12
S Factors that affect flexibility:
S Joint structure and related connective tissue. One cannot change the
joint structure and range of motion for each joint will vary. Hinge-type
joints (knee, elbow) only allow backward/forward movements. Ball &
Socket (hip/shoulder) allow more movement through planes.
S Soft tissue – muscle tissue, connective tissue, skin, scar tissue, fat tissue
all affect flexibility
S Age – Aging decreases the natural elasticity of the muscles, tendons
and joints resulting in stiffness. For kids, period before puberty is ideal
to begin flexibility work.
S Gender – Differences tend to be joint specific and do not always favor
women.
S Muscle temperature – Warm muscles stretch better.
S Pregnancy – release of relaxin which makes body more flexible.
Betty Henson
Flexibility Exercise Definitions
ACSM
S
Ballastic methods or “bouncing” stretches use the momentum of the moving body
segment to produce a stretch. (No longer considered an acceptable method for
increasing ROM in any joint.)
S
Dynamic or slow movement stretching involves a gradual transition from one body
position to another and a progressive increase in reach and range of motion
S
Static – slowly stretching a muscle/tendon group and hold the position for a period
of time (10-30 sec) Static Stretching is the preferred method of stretching.
S
Active static stretching – holding the stretch position common in yoga
S
Passive static stretching – assuming a position while holding a limb or other part of
the body with or without the assistance of a partner or device such as bands or
tubing
Betty Henson
F.I.T.T
S Frequency - > 2-3 days/week; daily preferred
S Intensity – Stretch to the point of tightness or slight
discomfort
S Time – Hold a static stretch for 10-30 seconds for most
adults; older adults may need 30-60 seconds; repeat 2-4
times
S Type – A series of flexibility exercises for each of the major
muscle units is recommended.
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Proprioceptive Neuromuscular
Facilitation (PNF) Stretching
S Most popular PNF stretching is the contract-relax stretching
method with the muscle.
S Muscle being stretched is held in an isometric contraction
first, then passively stretched. This also works when the
opposing muscle is contracted prior to the passive stretch.
S Effective way to increase flexibility.
S Usually requires a partner.
Betty Henson
PNF Stretching
S
Obtaining a safe stretch beyond the muscle’s normal length requires a
partner’s assistance. The following four steps provide general guidance as
to how PNF stretches are done. Both the exerciser and partner should
follow these instructions:
1. Assume the stretch position slowly with the partner’s help.
2. Isometrically contract the muscles to be stretched. Hold the contraction
for 5 to 10 seconds against the partner’s unyielding resistance.
3. Relax. Partner does a passive stretch.
4. Repeat this sequence three times, and try to stretch a little further each
time. (Caution: The exerciser should not hold his breath. He should
breathe out during each contraction.)
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The Lower Back
S
Low Back Pain has a direct relationship to lifestyle and wellness
behaviors. Proper lifestyle choices can help prevent LBP. Sedentary
lifestyles contribute to loss of muscular strength, endurance, and a
limited ROM.
S
Low Back Pain is the number one physical complaint by individuals
ages 25-60 in the U.S. Second most common ailment for job
absenteeism for ages 30-60. It contributes for 25% of days lost for the
entire work force.
S
LBP will affect 60-80% of the American and European population at
some point.
S
$50 billion will be spent each year by government and industry for LBP
(job absenteeism, disability payments, worker’s compensations,
disability insurance, medical and legal fees)
S
Most pain occurs in the lumbar (lower) and sacral region because it
bears the majority of your weight.
Betty Henson
Causes of LBP
S
The most common cause of LBP is physical
inactivity!
S
Poor posture
S
Faulty body mechanics
S
Stressful living and working habits
S
Weak musculature – especially the abs
S
Poor flexibility in the lower back and hamstrings
S
Smoking
Betty Henson
Prevention of LBP
S
Exercise regularly to strengthen
your back and abdominal
muscles.
S
Lose weight, if necessary, to
lessen strain on your back.
S
Avoid smoking (which increases
degenerative changes in the
spine).
S
Lift by bending at your knees,
rather than the waist, using leg
muscles to do most of the work.
S
Receive objects from others or
platforms near to your body, and
avoid twisting or bending at the
waist while handling or
transferring it.
Betty Henson
Prevention of LBP
S Avoid sitting, standing, or working in any one position for too long
S Maintain a correct posture (sit with your shoulders back and feet flat on
the floor, or on a footstool or chair rung. Stand with head and chest
high, neck straight, stomach and buttocks held in, and pelvis forward).
S Use a comfortable, supportive seat while driving.
S Use a firm mattress, and sleep on your side with knees drawn up or on
your back with a pillow under bent knees.
S Try to reduce emotional stress that causes muscle tension.
S Be thoroughly warmed-up before engaging in vigorous exercise or
sports.
S Undergo a gradual progression when attempting to improve strength or
athletic ability.
Betty Henson
Treatment of Low Back Pain
S Physical Activity – Only 1% of all back patients need surgery.
Most rehabilitation and prevention is lifestyle related.
S Maintain a normal weight. Excess abdominal weight can lead
to lordosis and poor posture.
S Participate in regular aerobic exercise.
S Participate in regular muscular strength and endurance
activities, especially for the abdominal and back regions.
S Incorporate lower back and hamstring flexibility exercises.
Work all the planes of motion.
Betty Henson
Motivation
S Motivation is a psychological construct that arouses and
directs behavior.
S A construct is simply an internal drive or neural process that
cannot be directly observed but must be indirectly inferred from
observation of outward behavior.
S Example: A person who rises at dawn every day and works
intensely at his/her job is considered to be highly motivated.
S Constructs can include personality, ambition, assertiveness. They
are not directly observable, but yield powerful influence on
behavior.
Betty Henson
Methods of Motivation
S Minimizing procrastination – Health & Fitness are attributes
desired by everyone, but only a small % of our population
manages to commit to and maintain an exercise lifestyle.
S Some believe they have too many options to decide between
– diet, devices, personal trainers-that the decision making
process becomes stagnate.
S We have to help clients make lifestyle changes for the long
haul.
Betty Henson
Motivation
S Identifying False Beliefs – There are many flawed and
misleading bits of information that clients believe.
S
Weight loss can be achieved only by restricting calories.
S
Exercise is not for them, or their bodies will not respond to exercise.
S
“No pain, no gain” – This encourages overtraining and diminishes a client’s
potential for results.
S Through education, reinforcement and reasoning we can
help the client to understand why the false beliefs are
deceptive and limiting and teach correct information.
Betty Henson
Questions to Ask to Identify False Beliefs
S What is your ideal approach to “getting in shape?”
S What have you tried in the past to achieve the fitness results
you want?
S What exercise and nutrition strategies do you feel are
important?
S What do you feel you need to do to reshape your body and
improve your health and fitness?
Betty Henson
Motivation
S Identify and Modify Self-Talk – Each client has his or her own
“internal voice”. This can be a source of motivation if it is
POSITIVE.
S If the self-talk is negative, the client is less likely to accept
positive reinforcement. Help them identify negative self-talk
so they will realize that what they think creates a mental
picture and that is who you become.
Betty Henson
Motivational Techniques
S Have the client use an exercise log or journal to document
baseline measurements and progress.
S Begin clients with exercise sessions that involve familiar activities.
S Whenever possible, offer choices. “Would you rather warm-up on
the elliptical or the treadmill?”
S Provide feedback often. Look for small achievements. Note even
small progress.
S Model the appropriate behavior for a fitness lifestyle. We are the
role models! We are the motivators!
Betty Henson
Motivational Techniques
S Prepare the client for periods where momentum may be
disrupted. Understanding that there are periods where
intensity may be disrupted is common, but it does not have
to mean program abandonment.
S Let the past go. If there was previously lack of success,
change focus to the future.
S Substitute a “be perfect” attitude with a “do your best”
attitude. Teach clients to understand that giving total effort
and commitment is the equivalent of excellence.
Betty Henson
Motivation
“MOTIVATION OCCURS WHEN
ACTION
TAKES PLACE”
Betty Henson