Transcript Integrated Strength Training

Chapter 13
Resistance Training
Concepts
Purpose
• To provide the fitness professional with the fundamental
concepts related to resistance training
• To allow the fitness professional to select and administer
the appropriate resistance training protocol for all clients
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 types of demands placed on it.
The Principle of Adaptation
• Degree of adaptation during training
– Strongly related to the mechanical specificity,
neuromuscular specificity, and metabolic specificity
of the training program
– The more similar the exercise is to the actual
activity (movement speed, movement pattern
specificity, bioenergetic specificity), the greater the
carryover into real-life settings.
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
• 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.
• This general pattern of adaptation was first described by
Hans Selye, who outlined 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.
• During the alarm stage of resistance training, numerous
physiologic responses occur, including
– Increase in oxygen and blood supply
– 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.
– 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
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Stress fractures
Muscle strains
Joint pain
Emotional fatigue
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
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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
• Getting the right muscles to fire, with the right amount of force,
in the proper plane of motion, and at the right time
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.
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 in 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 either the weight (force) or the
speed that 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 first-time 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
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
• Beneficial for incorporating an integrated, multidimensional
program for altering body composition
Peripheral Heart Action System
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™ model 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 single-set, multiple-set, pyramid system,
circuit training, peripheral heart action, split-routine,
vertical loading, and horizontal loading.