Exercise Programming for Neuromuscular

FitnessKNR 313

Betty A. Henson

Betty Henson

Resistance Training

Requires the body to move against an opposing force-usually some type of equipment.

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.

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.

Betty Henson

Betty Henson

ACSM Guidelines

Resistance Exercise

Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.

Very light or light intensity is best for older persons or previously sedentary adults starting exercise.

Two to four sets of each exercise will help adults improve strength and power.

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.

Adults should wait at least 48 hours between resistance training sessions.

Example: chest press, shoulder press, tricep extension, bicep curl, lat pull-down, lower back extension, ab crunch, leg extension, leg curl, calf raise

Betty Henson

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

Muscles that need strengthening: Gluteals Latissimus dorsi Triceps Rhomboids/middle trapezius Hamstrings Anterior tibialis Shoulder external rotators Posterior deltoids Erector spinae Abductors Adductors Abdominals

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Muscle balance

Muscles that need stretching: Gastrocnemius Anterior/medial deltoids Hamstrings Pectoralis major Upper trapezius Quadriceps/iliopsoas

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5 Primary Movements of Exercise

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.

Single-leg movements (lunging) – Single leg balance and movement are critical in walking.

Pushing movements – Occur in 4 directions: forward, overhead, lateral (pushing open a sliding door), downward (lifting up from a chair)

Pulling movements – Pulling open a car door, bent-over row, pull-up

Rotational movement – Reaching across the body, rotation of spine during gait.

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Types of Equipment

EZ Curl Bars

Fixed Bars (plates permanent)

Weight Plates/Collars

Weight Stack Machines

Plate Loaded Machines

Smith Machine

Cable Machines

Standard Bar – 1 1/8” diameter, 5-7 ft long, weighs about 20 lbs

Olympic Bar – 2 1/8” diameter, 7 ft long, weighs 45 lbs.

Dumbbells

Adjustable Dumbbells/Power Block

Benches

Betty Henson

Muscle Anatomy

Over 600 different muscles and between 36-45% of the body tissues are made up of skeletal muscle.

We focus on about 430 muscles in training.

Purpose 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.

Chemical composition – 75% water, 20% protein, 5% other

Betty Henson

Muscle Facts

Everything is driven by muscles.

Muscle is more dense than fat.

Fat takes up about 28% more volume than muscle.

Muscle is wet. Fat is dry.

Most people gain 5-5 ½ lbs of muscle over 16 weeks of training.

5 lb. increase in muscle = 50 kcal increase/day of RMR

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Muscle Facts

As muscle cells age they become more round and lose a lot of space instead of being compact and angular or square.

With aging: 1. Fiber size decreases 2. Loss of fast twitch fibers occurs 3. Loss of ability to activate motor units

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Muscle Facts

After age 30, people start to lose muscle mass.

With aging, motor nerves (nerves that turn on muscle fibers) become disconnected from individual muscle fibers.

Estimated by age 70, 15% of the motor nerves become disconnected from their fibers.

By age 75, about 25% of men and 75% of women can NOT lift more than 10 lbs.

Betty Henson

Terms

Flexion – A movement occurring at a joint that decreases the angle of the joint.

Extension – A movement occurring at a joint that increases the angle of the joint.

Agonists – Primary movers of a joint in one direction.

Antagonists – Muscles that oppose the movement.

Synergists – Muscles that assist in the movement.

Betty Henson

Types of Muscle Actions

Concentric – Shortening of the muscle occurs. Positive phase.

Eccentric – Lengthening of the muscle occurs. Negative phase.

Isometric – Muscle is activated and develops force, but no movement occurs. It is joint-angle specific. Increase in muscle fiber

recruitment at the trained angle. Goal to increase strength at the weakest point.

Helps with sticking joints. Used in rehab/physical therapy.

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Isotonic Training

Most Common-referred to as weight training with free weights or machines.

Advantages: May be most beneficial to overall health – strength,

tone, 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.

Betty Henson

Free Weights vs MachinesFree Weights

~Requires more balance, coordination

~Allow for a free range of motion

~Versatile

~Provide positive and negative resistance

~Require a number of muscle groups to work together when lifting

~May require a spotter

~Require time and effort to adjust

resistance

Machines Safe Convenient Easy to Use Don’t need spotter Rapid, effortless

change of resistance Controlled range of

motion Provide both positive

and negative resistance

Expensive Require a lot of space

Betty Henson

Terms

Repetition – One complete movement of an exercise

Set – Group of repetitions

Repetition Max (RM)-Maximal number of reps per set that can be performed with proper lifting technique using a given resistence.

1RM – Heaviest resistance that can be used for 1 complete repetition of an exercise.

Intensity – Amount of weight lifted on a particular set. Can increase intensity by: increasing wt., reps, sets or

decreasing rest timeBetty Henson

Basic Exercise Technique Guidelines

Safety: Risk is involved anytime there is physical training. Need:

Correct lifting techniques Spotting Proper breathing Well maintained equipment 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.Betty Henson

CHAPTER 13 – RESISTANCE TRAINING EXERCISE TECHNIQUES

Types of Grips

Overhand (pronated)

Underhand (supinated)

Alternated – When spotting on the bench press and performing dead lifts

Neutral Grip – Palms face in and knuckles pointed out to the side.

Closed Grip/Open Grip

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Type of Grip Widths

Close (narrow) grip

Wide

Hip Width

Shoulder-width

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Lifting Techniques

Acquire a good grip (closed grip – thumb wrapped around bar)

Teach how to establish a stable starting position Standing exercises – typically client’s feet at or

between hip/shoulder width

Object being lifted stays close to the body

Learn to use legs, not back to do the lifting

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Points of Contact

Back of Head

Upper Back and Shoulders

Lower Back and Buttocks

Feet

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Breathing Techniques

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.

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.

Betty Henson

Weight Training Belts

Used to help support lumbar area.

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 near-maximal loads.

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

Betty Henson

Spotting

4 FREE Weight exercises that require spotting: Overhead (e.g. standing shoulder press) Over the face (e.g. bench press, lying tricep extension) With the bar on upper back and shoulders (e.g. back squat) 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.

Betty Henson

SPOTTING

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.

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.

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.

Betty Henson

Chapter 13

Know the exercises, primary muscles trained, and common errors of exercises at the end of the chapter.

Betty Henson

Client ConsultationChapter 9

The scope of practice of the personal trainer includes interviewing clients to gather pertinent information regarding their personal health, lifestyle, and exercise readiness.

Responsibilities include: Motivate performance and compliance Assess health status Train clients safely and effectively to meet individual

objectives Educate clients to be informed consumers Refer clients to health care professionals when

necessaryBetty Henson

Steps of the Client Consultation and Health Appraisal

Schedule interview appointment

Conduct interview

Implement and complete health appraisal forms

Evaluate for coronary risk factors, diagnosed disease, and lifestyle

Assess and interpret results

Refer to an allied health professional when necessary

Obtain medical clearance and program recommendations.

Betty Henson

Initial Interview

Trainer and client assess compatibility, develop goals, and establish a client-trainer agreement.

Compatibility – trainer’s education, experience, certifications, expertise, specializations, success rate, program delivery system

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)

Discuss boundaries, roles, resources, and expectations

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Goals

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Stages of ReadinessTrans-theoretical Model

Precontemplation: The person does not intend to increase physical activity and is not thinking about becoming physically active.

Contemplation: The person intends to increase physical activity and is giving it a thought now and then, but is not yet physically active.

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.

Betty Henson

Stages of Change

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.

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.

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.

Betty Henson

Client-Trainer Agreement

A formal process that is usually with legal language

Contract components include: Written documentation describing services, parties

involved, expectations of those parties, timeline of delivery, cost structure and payment process

Cancellation policy Termination of contract Signature of both parties

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Health Screening

PAR-Q – Physical Activity Readiness Questionnaire

Health/Medical Questionnaire

Informed Consent

Release/Assumption of Risk Agreement

Evaluation for Coronary Risk Factors, Disease, and Lifestyle (KNR 240)

Risk Stratification

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Risk Factor Thresholds

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* ACSM changed Dr. supervision of maximal exercise test (mod. risk) to not necessary - 2014Betty Henson

Components of a Resistance Training

ProgramChapter 15 Initial consultation and fitness evaluation

Choice (exercise selection)

Frequency

Order (exercise arrangement)

Load (weight)

Volume (repetitions and sets)

Rest periods

Variation

ProgressionBetty Henson

Training Principles

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.

Betty Henson

Training Principles/Terms

Specificity – training in a specific way for to produce a targeted result or change

Overload – a training stress or intensity greater than what a client is use to in order to see continual physiological adaptations

Variation – Manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest periods, speed of movement

Progression – as the training status improves over time, training stress or intensity continues to increase a process termed progressive overload.

Betty Henson

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. ProgressionBetty Henson

Initial Consultation

Consult with client to assess compatibility, establish a client-trainer agreement and discuss exercise goals.

Evaluate client’s exercise history and current level of fitness to determine a baseline for improvements, identify strengths and weaknesses, determine their experience with resistive exercise, identify areas of injury or contraindications, review/conduct fitness evaluation and refine exercise goals.

Betty Henson

Sequence of Assessments – General Fitness

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.

1. In general, all tests performed at rest (with the client giving no physical effort) are performed first.

2. Tests that do not cause appreciable fatigue (such as flexibility or balance tests) are performed second.

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.)Betty Henson

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)

Betty Henson

Testing

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).

Betty Henson

Evaluation and Interpretation

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.

It’s likely that the client will ask you, “Is that score good?” You should be able to answer that question knowingly and honestly.

Deliver a thoughtful explanation of the client’s total circumstances and wellness.

Betty Henson

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.

Betty Henson

Referral

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 follow-up examination.

Betty Henson

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

Betty Henson

Primary Goal

The critical information needed before designing the resistive program is the client’s primary goal or outcome.

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.

Primary resistance training goals are: Muscular endurance Hypertrophy Muscular Strength Muscular Power

Betty Henson

Frequency of training

Influenced by: Client training status and fitness level – beginner (2-

3 days/wk) vs intermediate vs advanced (split routines, 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

Betty Henson

Table 15.2

Resistance Training Status Recommended Sessions/Week

Beginner 2-3

Intermediate 3 (total body); 4 (split routine)

Advanced 4-6 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)

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Exercise Selection

Exercise choice is influenced by:

The specificity principle How much time the client has to exercise What equipment is available Client’s experience with correctly performing

resistive exercises

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Types of Exercises to Select

Preferentially choose core exercises, as they are typically more effective in reaching client goals.

Core exercises meet these two goals: Involve movement at two or more primary joints

(multi-joint exercise) 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. Betty Henson

Examples

Bench Press – Pectorals, anterior deltoids, triceps

Leg Press – Quads, Hamstrings, Gluteus

Lat pulldown – Latissimus dorsi, pectoralis major, biceps

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Structural Exercises

A core exercise that places stress (load) on the spine

Examples: Power clean, shoulder press, back squat

Structural exercises requires the torso muscles to maintain an erect or near-erect posture when performing the exercise.

Structural exercises that are performed very quickly are termed power or explosive exercises (push press, power clean, snatch, high pull)

Betty Henson

Assistance Exercises

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.

Assistance Exercises meet these two criteria: It must involve movement at only one primary joint (a

single-joint exercise) It must recruit a smaller muscle group or only one large

muscle group or area. (upper arm, calf, neck, forearm, Examples: bicep curl, dumbbell fly

Betty Henson

Beginner/Intermediate Programs

Beginner – Basic guideline is one exercise per muscle group. (Chest, shoulders, upper back, hips/thighs, biceps, triceps, abdominals, and calves)

Intermediate – May include two exercises per muscle group, different exercises for each muscle group throughout the week, or both

Specialized programs are designed for those with a specific condition, recent injury, or is a well-trained athlete.

Betty Henson

Order

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.

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.

Betty Henson

Order

One method is to place them in descending order or priority or application to the client’s goals, activities, or sport.

A second method is based on type of exercise (core or assistance).

Power Exercises Core Exercises Assistance Exercises

Multi-joint exercises Single-joint exercises

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. Back squat 5. Biceps Curl

2. Leg press 6. Lying triceps extension

3. Bench press 7. Lateral raise

4. Lat pulldown 8. Wrist ExtensionBetty Henson

Primary Methods of Order

Alternate Upper body and Lower Body Exercises

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.

Example:

1. Leg Press 5. Leg extension

2. Bench press 6. Dumbbell bicep curl

3. Lunge 7. Leg curl

4. Shoulder press 8. Triceps ExtensionBetty Henson

Primary Methods of Order

Alternate “Push”(away from body) and “Pull” (towards body) Exercises

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.

Example:1. Back Squat 5. Incline bench press

2. Leg curl 6. Dumbbell biceps curl

3. Standing heel raise 7. Shoulder press

4. Upright row 8. Lat pulldown Betty Henson

Primary Methods of Order

A. Combination MethodsOne 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)

Betty Henson

Betty Henson

Betty Henson

Intensity (Load)

Determining the proper amount of weight is the most difficult but most important variable to consider.

Two step process: Gather information (or test) to determine client’s ability to handle loads for selected exercises. Then assign actual load.

Based on primary training goal: endurance, hypertrophy, strength, power

Inverse relationship between amount of weight lifted and reps.

Betty Henson

Table 15.11

Load (%1RM)

Repetitions

Training Emphasis

Novice Intermediate Advanced Novice Intermediate

Advanced

Endurance <65 <70 <75 10-15 10-15 10-25

Hypertrophy

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

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Adjusting the trial load

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1 RM

The maximum amount of weight one can perform for 1 repetition while maintaining proper form and technique.

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).

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.

Mainly used for intermediate/advanced individuals, not the untrained, recently injured, or those under medical supervision.

Betty Henson

1 RM

If a client’s 1RM is 150 lbs., he or she should be able to perform 8 repetitions at 120 lbs.

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)

See pg. 360 for estimating 1RM

Betty Henson

Volume

The total amount of weight lifted in a training session.

Volume Load = total repetitions x load Total repetitions – sets x reps

Influenced by The person’s training status. For the untrained one

set may be appropriate for several months. 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 VolumeTable 15.13

Repetitions

Sets

TrainingEmphasis

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

The time period between multiple sets of the same exercise.

Influenced by: Training goal – The heavier the load, the longer the

rest. Client’s training status – The untrained or

deconditioned will need longer rest periods.

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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

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Variation

The purposeful change of the program design variable assignments to expose one to new or different training stressors.

Without variation, progress will level off or decrease, especially if one becomes bored or overtrained.

Even intermediate or advanced clients who perform several months of heavy resistance training can experience decreases in strength and neuromuscular activation.

Periodization of training is used to continually challenge the body, ensure improvements, provide for recovery and prevent staleness.

Betty Henson

Variation

The training stimulus can be altered through frequency, intensity, volume of training, and rest periods.

Variation in the training can occur within a workout, during the week, or over a period of several weeks.

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With-in Session Variation

One method is to vary the intensity a which the exercises are performed – some with higher intensities, some with less intensity.

Vary the rest periods.

Incorporate rest periods between repetitions, with varying load changes. (pg. 370)

Betty Henson

Variation

Within-the-week Variation – Each workout within the week can be varied.

For some, it could be a per session change each week to incorporate endurance, hypertrophy and strength.

For more advanced it may be “heavy” days and “light” days in a split routine.

When planning a “light” day, reduce the load and leave the repetitions the same.

Betty Henson

Between -Week Variation

Incorporate alterations in volume, intensity, frequency, exercise selection and training focus between weeks.

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Variation with Other Protocols

SET SYSTEM – Most popular type of training. Person does an 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.

Example – M, W, F work arms, legs and abs; T, Th, Sa, work chest, shoulders and back. Betty Henson

Variation with Other Protocols

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.

NEGATIVES – Emphasis is placed on the eccentric part of the exercise. Slower repetitions are suggested. (Muscle soreness is usually a result.)

SUPER SLOW – Both concentric and eccentric movements are slowed down to achieve maximum contractions.

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Sequencing

To achieve specific training outcomes, sequence the training emphasis. This helps to avoid stagnation and overtraining, while encouraging physiological and performance adaptations.

ENDURANCEHYPERTROPHYSTRENGTHPOWER

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Sequencing Guidelines

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Progression

2-for-2 rule: When one can complete two more repetitions than the repetition goal in the final set of an exercise for two consecutive training sessions, then the load can be increased by 2.5-10% in each set.

Refer to Tables 15.19 and 15.20

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16 Week Program Sequence

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Sample Load Increases

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Individual Body Types

Endomorph – Storage as “pear-shaped”, short leg and arms

Mesomorph – Solid, muscular, large-boned physique; wide shoulders, narrow hops, well-muscled

Ectomorph – Slender bodies and slight build; very little body fat, long arms and legs; narrow chest and hips.

Betty Henson

Strength Assessment

Self-Assessment – May be the best choice for those whose goal is for fitness. Look at current levels of strength compared with

past levels of strength. Is the client constantly having problems doing

everyday tasks that he/she use to do? Do you want to run faster or jump higher in sports?

Betty Henson

Anthropometric Measurements

Simple way to measure strength/change.

Use a tape measure to measure the circumference of a variety of big muscle groups such as upper arms, chest, thighs and calves.

Can chart loss/gain in muscle size.

Betty Henson

Squat Test for Average Healthy Adults

Protocol Stand in front of a chair or bench with feet shoulder width

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+

EXCELLENT >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 <7Betty 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 PROGRESSIONSChair 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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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

Warming Up/Cooling Down Need a proper warm-up with 5-10 minutes of light

aerobic 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

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.

Do not lurch or twist body parts during a lift. Maintain proper form.

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.

Maintain proper positioning of the neck. Ears should be in line with or slightly in front of the shoulders.

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

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.

DOMS – Delayed-onset muscle soreness. Treatments include stretching, ibuprofen, and a light workout the next time.

DOMS occurs to a greater degree when exercise is intense and especially following eccentric training.

Soreness vs Pain What is the difference?Betty Henson

HEALTH-RELATED COMPONENTS OF FITNESS

Cardio-respiratory Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

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Total Conditioning Program

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.

Whether concurrent strength and endurance training are compatible may depend on:

Training Intensity Training Volume 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

FlexibilityChapter 12

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.

Benefits of flexibility training Eliminate inefficient movement patterns Increase resistance to muscle injury Enhance sporting performance

Betty Henson

FlexibilityChapter 12

Factors that affect flexibility: 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.

Soft tissue – muscle tissue, connective tissue, skin, scar tissue, fat tissue all affect flexibility

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.

Gender – Differences tend to be joint specific and do not always favor women.

Muscle temperature – Warm muscles stretch better. Pregnancy – release of relaxin which makes body more flexible.

Betty Henson

Flexibility Exercise Definitions

ACSM

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.)

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

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.

Active static stretching – holding the stretch position common in yoga

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

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F.I.T.T

Frequency - > 2-3 days/week; daily preferred

Intensity – Stretch to the point of tightness or slight discomfort

Time – Hold a static stretch for 10-30 seconds for most adults; older adults may need 30-60 seconds; repeat 2-4 times

Type – A series of flexibility exercises for each of the major muscle units is recommended.

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Proprioceptive Neuromuscular Facilitation

(PNF) Stretching

Most popular PNF stretching is the contract-relax stretching method with the muscle.

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.

Effective way to increase flexibility.

Usually requires a partner.

Betty Henson

PNF Stretching

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.)Betty Henson

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The Lower Back

Low Back Pain has a direct relationship to lifestyle and wellness Low Back Pain has a direct relationship to lifestyle and wellness behaviors. Proper lifestyle choices can help prevent LBP. Sedentary behaviors. Proper lifestyle choices can help prevent LBP. Sedentary lifestyles contribute to loss of muscular strength, endurance, and a lifestyles contribute to loss of muscular strength, endurance, and a limited ROM.limited ROM.

Low Back Pain is the number one physical complaint by individuals Low Back Pain is the number one physical complaint by individuals ages 25-60 in the U.S. Second most common ailment for job 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 absenteeism for ages 30-60. It contributes for 25% of days lost for the entire work force. entire work force.

LBP will affect 60-80% of the American and European population at LBP will affect 60-80% of the American and European population at some point. some point.

$50 billion will be spent each year by government and industry for LBP $50 billion will be spent each year by government and industry for LBP (job absenteeism, disability payments, worker(job absenteeism, disability payments, worker’’s compensations, s compensations, disability insurance, medical and legal fees)disability insurance, medical and legal fees)

Most pain occurs in the lumbar (lower) and sacral region because it Most pain occurs in the lumbar (lower) and sacral region because it bears the majority of your weight.bears the majority of your weight.

Betty Henson

Causes of LBP

The most common cause of LBP is The most common cause of LBP is physical physical inactivity!inactivity!

Poor posturePoor posture

Faulty body mechanicsFaulty body mechanics

Stressful living and working habitsStressful living and working habits

Weak musculature – especially the absWeak musculature – especially the abs

Poor flexibility in the lower back and hamstringsPoor flexibility in the lower back and hamstrings

SmokingSmoking

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Prevention of LBP

Exercise regularly to strengthen Exercise regularly to strengthen your back and abdominal your back and abdominal muscles.muscles.

Lose weight, if necessary, to Lose weight, if necessary, to lessen strain on your back. lessen strain on your back.

Avoid smoking (which increases Avoid smoking (which increases degenerative changes in the degenerative changes in the spine).spine).

Lift by bending at your knees, Lift by bending at your knees, rather than the waist, using leg rather than the waist, using leg muscles to do most of the work.muscles to do most of the work.

Receive objects from others or Receive objects from others or platforms near to your body, and platforms near to your body, and avoid twisting or bending at the avoid twisting or bending at the waist while handling or waist while handling or transferring it.transferring it. Betty Henson

Avoid sitting, standing, or working in any one position for too longAvoid sitting, standing, or working in any one position for too long

Maintain a correct posture (sit with your shoulders back and feet flat on 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 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). high, neck straight, stomach and buttocks held in, and pelvis forward).

Use a comfortable, supportive seat while driving.Use a comfortable, supportive seat while driving.

Use a firm mattress, and sleep on your side with knees drawn up or on Use a firm mattress, and sleep on your side with knees drawn up or on your back with a pillow under bent knees.your back with a pillow under bent knees.

Try to reduce emotional stress that causes muscle tension.Try to reduce emotional stress that causes muscle tension.

Be thoroughly warmed-up before engaging in vigorous exercise or Be thoroughly warmed-up before engaging in vigorous exercise or sports. sports.

Undergo a gradual progression when attempting to improve strength or Undergo a gradual progression when attempting to improve strength or athletic ability.athletic ability.

Prevention of LBP

Betty Henson

Treatment of Low Back Pain

Physical Activity – Only 1% of all back patients need surgery. Physical Activity – Only 1% of all back patients need surgery. Most rehabilitation and prevention is lifestyle related. Most rehabilitation and prevention is lifestyle related.

Maintain a normal weight. Excess abdominal weight can lead Maintain a normal weight. Excess abdominal weight can lead to lordosis and poor posture.to lordosis and poor posture.

Participate in regular aerobic exercise. Participate in regular aerobic exercise.

Participate in regular muscular strength and endurance Participate in regular muscular strength and endurance activities, especially for the abdominal and back regions.activities, especially for the abdominal and back regions.

Incorporate lower back and hamstring flexibility exercises. Incorporate lower back and hamstring flexibility exercises. Work all the planes of motionWork all the planes of motion..

Betty Henson

Motivation

Motivation is a psychological construct that arouses and directs behavior.

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.

Example: A person who rises at dawn every day and works intensely at his/her job is considered to be highly motivated.

Constructs can include personality, ambition, assertiveness. They are not directly observable, but yield powerful influence on behavior. Betty Henson

Methods of Motivation

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.

Some believe they have too many options to decide between – diet, devices, personal trainers-that the decision making process becomes stagnate.

We have to help clients make lifestyle changes for the long haul.

Betty Henson

Motivation

Identifying False Beliefs – There are many flawed and misleading bits of information that clients believe.

Weight loss can be achieved only by restricting calories.

Exercise is not for them, or their bodies will not respond to exercise.

“No pain, no gain” – This encourages overtraining and diminishes a client’s potential for results.

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

What is your ideal approach to “getting in shape?”

What have you tried in the past to achieve the fitness results you want?

What exercise and nutrition strategies do you feel are important?

What do you feel you need to do to reshape your body and improve your health and fitness?

Betty Henson

Motivation

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.

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

Have the client use an exercise log or journal to document baseline measurements and progress.

Begin clients with exercise sessions that involve familiar activities.

Whenever possible, offer choices. “Would you rather warm-up on the elliptical or the treadmill?”

Provide feedback often. Look for small achievements. Note even small progress.

Model the appropriate behavior for a fitness lifestyle. We are the role models! We are the motivators!

Betty Henson

Motivational Techniques

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.

Let the past go. If there was previously lack of success, change focus to the future.

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