Transcript continued - Human Kinetics

chapter
chapter
77
Designing
Resistance
Training Programs
Author name here for Edited books
Objectives
• Apply basic training principles to resistance training
programs
• Individualize resistance training programs to optimize
development of strength, muscular endurance, muscle
power, or muscle size
• Design introductory as well as advanced resistance
training programs
• Delineate outcomes and health benefits derived from
resistance training
• Understand the cause of delayed-onset muscle
soreness and how it can be prevented
Benefits of Resistance Training
• Resistance training is a systematic program of
exercise for development of the muscular
system for clients of various ages and interests:
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–
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Strength
Endurance
Bone integrity
Reduction in number of falls
Types of Resistance Training
• Isometric—static
• Dynamic
– Concentric
– Eccentric
• Isokinetic
Isometric Training
• Older style of training requiring no special
equipment
• Requires holding submaximal contraction at
specific joint angle (no change in joint angle)
• Used in rehabilitative settings
• Benefit is limited to the specific joint angles
• Contraindications
– Coronary patients
– Patients with hypertension
Dynamic Training
• Appropriate for all ages, both sexes
• Involves concentric and eccentric contractions
using variable or constant resistance
• Full range of motion
• Basic concepts:
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–
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Intensity (percentage of 1RM)
Repetitions
Sets
Training volume
Sequence of exercises
Concepts of Dynamic Training
• Intensity: inversely related to number of
repetitions (reps)
• Set: specific number of reps for given exercise
• Training volume: total weight lifted in exercise
session
– Weight lifted x number of reps x sets
Goals for Dynamic Training
• Client’s goals and experience level drive
resistance training program
– Endurance: low weight, high reps (15-25 repetitions
maximum)
– Strength: high weight, low reps (8-12 repetitions
maximum)
– Novice lifter
– Intermediate
– Advanced lifter
Intensity
• Mean optimal intensity for strength: 60% to
100% 1RM
• Can generally perform 1 to 12 repetitions at
these intensities
• Modify based on experience level:
– Novice lifter: 60% to 70% 1RM
– Intermediate lifter: 70% to 85% 1RM
– Advanced lifter: 80% to 100% 1RM
• Must vary to continue improvement
Sets
•
•
•
•
Target client’s goals
1 or 2 sets: good for children, older adults
2 to 4 sets: good for novice and intermediate lifters
Single sets: shorter programs, increased adherence,
but not recommended by many
• Multiple sets: longer programs, increased training
stimulus
Frequency
• Consider client’s experience level
– Novice: 3 days a week
– Healthy population: 2 or 3 nonconsecutive days a
week
– Advanced lifters: 4 to 6 sessions a week; split
routines
• For maximum strength: at least 2 times a week
per muscle group
• Rest muscle group 48 hours between workouts
Volume
• Must manipulate sets, reps, weight, number of
exercises per muscle group throughout program to
continue improvement and adaptation
• Adjustments prevent plateaus
Sequence of Exercises
• Perform multi-joint exercises before single-joint
exercise.
• Allow muscle recovery; successive exercises should
not involve the same muscle group.
• Include at least one exercise per major muscle group.
• Balance agonist, antagonist , and contralateral
exercises.
Dynamic Training Methods
• Set variations:
– Multiple sets: designated sets (usually 3) per
exercise or one set of 3 exercises targeting muscle
group
– Pyramiding sets:
• Start with a set of lighter weight and higher reps
• Subsequent sets progressively increase weight and
decrease reps
• Target total of 6 sets
• Usually a technique for experienced weightlifters and
bodybuilders
(continued)
Dynamic Training Methods
(continued)
• Variations in number and order of exercises:
– Large muscle groups before smaller muscle groups
– Smaller muscle groups before larger ones
– Different exercise interspersed between multiple
sets for single muscle group
– Compound sets: 2 consecutive sets for single
muscle group
– Tri sets: 3 consecutive sets for single muscle group
– Super sets: consecutive and immediate alternation
of sets between agonist and antagonist
(continued)
Dynamic Training Methods
(continued)
• Variations in frequency:
– Typically 3 days a week with one day rest between
each session
– Split routines: used for those performing 4 to 6
sessions a week; target different muscle groups on
consecutive days
(continued)
Dynamic Training Methods
(continued)
• Periodization
– Systematic variation of intensity and volume
– Goal 1: maximize gains in strength, power,
endurance, and hypertrophy
– Goal 2: reduce likelihood of injury and overtraining
– Rest periods between sets and exercises related to
intensity
– Three common models: linear, reverse linear,
undulating
Linear Periodization (LP)
• Macrocycles: cover 9- to 12-month intervals
• Mesocycles: 3- to 4-month intervals that comprise
macrocycles
• Microcycles: 1- to 4-week intervals that comprise
mesocycles
• Within and between cycles, training intensity increases
as training volume decreases.
Reverse Linear Periodization (RLP)
• Reverse sequence of LP
• Within and between cycles, training intensity decreases
as training volume increases
Undulating Periodization (UP)
• Considerably shorter intervals as compared to LP and
RLP programs
• Frequent changes in training stimulus
• No chance for plateaus
• Nearly constant adaptations required by muscles
• Excellent for increasing exercise variety and adherence
Circuit Training
• Circuit Training Programs:
– 10 to 15 stations
– Designed to increase cardiorespiratory endurance,
muscular strength, and muscular endurance
– Circuit complete 2 to 3 times per exercise session
– Fatigue muscle group(s) in the 30-sec per station
– Short rest between stations
– Good for those with time limitations
– Super circuits = circuit program with cardio stations
intermingled with weight stations
Core Stability
• Improves functional capacity
• Improves alignment of neck, spine, scapula, and pelvis
during exercise or sports
• Uses resistance training performed on unstable
surfaces
• Usually requires lighter load and slower velocity of
movement due to uneven surface
Functional Stability
• Improves joint stability, neuromuscular control,
flexibility, and muscular fitness
• Trains and develops muscles to increase ease, safety,
and efficiency of ADL
• System of exercise progressions for specific muscle
groups that uses a six-step approach to increase
difficulty and skill
• Direct relationship between level of difficulty and core
stability requirement
(continued)
Functional Stability (continued)
• Progressions develop strength and function of
all, not just core, muscle groups.
• As exercise difficulty progresses, greater
strength, balance, core stability, and
coordination are required.
• Four types of exercises:
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Spinal stabilization
Proprioception and balance
Resistance exercises
Flexibility exercises
Isokinetic Training
• Combines the advantages of dynamic (full range of
motion) and static (maximum force exerted) exercise;
strength gains
• Uses an accommodating resistance that matches force
exerted
• Reduces likelihood of muscle soreness—no eccentric
component
• Limited in ability to produce muscle hypertrophy—no
eccentric component
Table 7.7
Developing Resistance Training
Programs
• Know the client’s goals, availability, and access to
equipment.
• Assess client; identify any additional specific target
areas.
• Review training principles; determine how each can be
incorporated into the individualized program.
• Follow standard guidelines and recommendations (see
tables 7.2-7.5 in text).
• Be mindful of precautions and specific guidelines when
programming for older clients and children.
Developing Functional Training
Programs
• Follow the six-step approach:
1.
2.
3.
4.
5.
Isolate and educate
Add resistance
Add functional training positions
Combine increased function and resistance
Exercise multiple muscle groups with increased
resistance and core challenge
6. Add balance, increased function, speed, or rotation
Application of Training Programs
• Specificity requires an exercise be specific to
– the muscle group that is exercised,
– the type of contraction, and
– training intensity.
(continued)
Application of Training Programs
(continued)
• Overload: Muscle group must be exercised at
workloads that are greater than normal.
– For strength: ≥60% 1RM; faster gains at higher
loads
– For endurance: 30% 1RM ≤ load < 60% 1RM, but
with reps to fatigue
(continued)
Application of Training Programs
(continued)
• Progression: systematic, periodic, and
gradual increase of the training volume, or total
amount of work by manipulating
–
–
–
–
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resistance or load,
reps (number or velocity),
sets,
number of exercises, and
rest periods.
(continued)
Application of Training Programs
(continued)
• Initial values: The client with the lowest starting value
(strength, endurance, power) will show greatest
improvement.
• Diminishing returns: As the client gets closer to the
goal, the fewer and smaller the improvements will be.
• Individuality: No two clients will respond to the same
exercises the same way.
• Reversibility: Injury or discontinuation will result in
loss of previous gains.
Resistance Training for Children
• Resistance training is safe and beneficial for youth.
• Closely follow special precautions and recommended
guidelines; initially focus on technique.
• Keep intensity less than 80% 1RM.
• A high rep, moderate intensity program is more
effective than low rep, high intensity program for
improving strength and endurance.
• At this age gains in strength are due to neuromuscular
factors, not hypertrophy.
• Increases in bone density during childhood confer
many benefits in adult years.
Resistance Training for Older Adults
• Closely follow special precautions and recommended
guidelines.
• Resistance training is safe and beneficial for seniors.
• Primary goal is to develop sufficient muscular fitness to
allow safe, independent performance of ADLs.
• Prescribe ≥1 set of 10 to 15 reps for 8 to 10 different
exercises each workout.
• Set intensity in RPE range (on 10-point scale) of 5-6
for moderate or 7-8 for vigorous workout.
• Initially, keep loads light and focus on technique!
Effects and Benefits of Resistance
Training Programs
• Morphological adaptations:
– Muscle hypertrophy through increased crosssectional area
– Improvements in ligamentous and tendinous
integrity
– Increased bone density and bone strength
– Increased capillarization of muscle
(continued)
Effects and Benefits of Resistance
Training Programs (continued)
• Neural adaptations:
– Enhanced motor unit activation and recruitment
(depends on training specificity)
– Increased frequency of neurotransmitter release by
motor neurons
– Enhanced neural inhibition of antagonists
(continued)
Effects and Benefits of Resistance
Training Programs (continued)
• Biochemical adaptations:
– Enhanced anabolic and fat-burning profile
– Reduction in mitochondrial density with muscle
hypertrophy
– Minimal alteration of phosphagenic energy stores
(ATP/CP)
– Minimal alteration in ATP-synthesizing enzyme
activity
(continued)
Effects and Benefits of Resistance
Training Programs (continued)
• Body composition adaptations:
– Increased fat-free mass (inclusive of bone mineral)
– Decreased fat mass
– Decreased %BF
Muscle Soreness
• Acute muscle soreness: immediate response to
reduction of blood flow and local metabolic by-products
in exercised muscle
• Delayed-Onset of Muscle Soreness (DOMS):
appears 24 to 48 hours after exercise
• Muscle soreness decreases tension development and
force production.
DOMS
• Cause unknown but believed to be related to eccentric
contractions
• Several theories for DOMS
• Major theories suggest that unaccustomed or eccentric
exercise damages skeletal muscle cells and
connective tissues, producing an acute inflammation.
Prevention and Treatment of Muscle
Soreness
• Many approaches and combinations thereof
may prevent or lessen muscle soreness:
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Nutrition
Pharmacology
Manual massage or icing
Mechanical manipulation of area (electrical vibration,
ultrasound)
– Exercise (single bout of low-volume, high-intensity
eccentric exercise)
– Slower or more conservative progression through
program
– Warm-up prior to exercise