copyright © 2010 delmar, cengage learning. all rights reserved. chapter 1 resistance training and...

Chapter 1

Resistance Training and Progression Strategies for Special Populations

Resistance Training

• Critical component of general health and fitness programs

• Recommended by American College of Sports Medicine (ACSM) for:– Adolescents

– Healthy adults

– Elderly

– Clinical populations

Resistance Training

• Increases:– Muscular strength

– Power

– Hypertrophy

– Local muscular endurance

– Speed

– Balance

– Coordination

Program Design

• Appropriate design includes:– Goal setting

– Proper exercise instruction

– Methods of evaluation

– Correct application of program variables consistent with goals

– Specific methods of progression targeting particular areas of muscular fitness

Pre-Planning Resistance Training Program

• Step 1– Obtain medical clearance via screening

• Ensures resistance training beneficial– Not injurious

– Results interpreted by:• Qualified facility personnel

• Physician

Pre-Planning Resistance Training Program

• Step 2– Goal setting via client needs analysis

• Program goals built upon answers to questions

• Most programs focus on more than one goal

Types of Resistance Training Programs

• Recreational training– Moderate improvements in muscle strength, local

muscular endurance, and hypertrophy for general fitness

• Competitive training– Maximizes muscle hypertrophy, strength, power,

and/or local muscular endurance

Types of Resistance Training Programs

• Maintenance training– Maintains current level of muscular fitness

– Allows short-term reductions in training volume, frequency, and intensity

– Used by professional athletes

– Long-term use could cause “detraining”

Seven Variables of Resistance Training Program Design

1. Specific muscle actions used during exercises

2. Intensity

3. Mode

4. Sequence of exercises

Seven Variables of Resistance Training Program Design

5. Rest intervals between sets

6. Repetition velocity

7. Training frequency

Muscle Actions

• Type of contractions performed

• Predominantly dynamic– Concentric (CON)

• Muscle shortening

– Eccentric (ECC)• Muscle lengthening

Isometric Muscle Actions (ISOM)

• Static actions with minimal change in length

• Not yet extensively investigated in special populations

• May favor improvements in muscular strength

Exercise Selection

• Either single- or multiple-joint

• Both increase muscular strength

• Both stress each joint differently

Exercise Selection

• Also described as:– Closed-chain kinetic exercises

• Fixed distal segments

– Opened-chain kinetic exercises• Freely moving distal segments against resistance

Single-Joint Exercises

• Stress one joint or major muscle group

• Target specific muscle groups

• Less complex than multiple-joint exercises

Multiple-Joint Exercises

• Stress more than one joint or major muscle group

• Involve higher degree of coordination due to larger muscle mass involvement/ subsequent amount of weight used

• Most effective for increasing muscular strength and power

Selected Exercises

• Should:– Be challenging

– Be within capabilities

– Impact final result in some direct way• Affect sport-specific goals (in sports training)

• Enhance activities of daily living

• Increase ability to maintain healthy lifestyle

Large Muscle-Mass Exercises

• Elicit greatest acute metabolic responses

• Produce substantial acute hormonal responses– Compared to smaller muscle-mass exercises

• Have direct implications when targeting improvements in local muscle endurance, lean body mass, and reductions in body fat

Exercise Sequencing and Structure of Training Routine

• Order of exercises within training session

• Sequencing and muscle groups trained affects acute expression of muscular strength

• Three common training structures used to improve muscular fitness

Three Common Training Routine Structures

1. Total-body routines

2. Upper- or lower-body split routines

3. Muscle group split routines

• Refer to Table 1.1

Intensity

• Amount of weight lifted– Load

• Dependent on other variables

• Alterations can affect acute metabolic, hormonal, neural, and cardiovascular responses to training

Intensity

• Listed as percentage of person’s 1 repetition maximum (1 RM)

• Depends on:– Exercise order

– Volume

– Frequency

– Muscle action

Intensity

• Depends on:– Repetition speed

– Amount of rest between sets

– Individual training status/goals

• Refer to Table 1.2 for ACSM recommendations

Three Methods to Increase Loading During Progression

1. Increase relative load percentage– Common in periodized programs

2. Train within RM zone– Requires increase in repetitions with current workload

until target reached

3. Increase absolute amounts– Commonly used in programs

Training Volume

• Summation of total number of sets and repetitions

• Not all exercises require same number of sets

• Training to failure or non-failure both effective for increasing strength

ACSM Recommends

• Novice– 1 to 3 sets

• Intermediate and advanced– Multiple sets

• Most common– 3 to 6 sets per exercise

Training Volume

• Manipulated by changing number of:– Repetitions performed per set

– Sets performed per exercise

– Exercises performed per session

Rest Intervals

• Time taken in between sets and exercises

• Length based on various factors

• Short rest periods may increase muscle strength– But at slower rate than longer rest periods

Rest Intervals

• ACSM recommends:– Two to three minutes for heavy exercises

– One to two minutes for other exercises

Rest Intervals

• Significantly affect:– Metabolic, hormonal, and cardiovascular responses to

acute bout of resistance exercise

– Performance of subsequent sets/training adaptations

Training Requirements to Increase Local Muscular Endurance

• High repetitions– Long-duration sets

• And/Or minimization of recovery between sets

Training Requirements to Increase Local Muscular Endurance

• ACSM recommends:– One- to two-minute rest intervals with high repetition

– Less than one-minute rest intervals for moderate repetition ranges

Repetition Velocity

• Time required to perform single repetition

• Divided into CON and ECC portions of movement

• Dynamic constant external resistance training poses different stresses when examining lifting velocity

Repetition Velocity

• Application of high levels of force leads to greater acceleration of weight

• Significant reductions in force production occur when repetition performed slowly

Two Types of Slow Velocity Contractions

1. Unintentional slow-velocity repetitions– Used during high-intensity repetitions

– Caused by either loading and/or fatigue

2. Intentional slow-velocity repetitions– Used with submaximal weights

• Individual has greater control of velocity

– CON force production substantially lower

Intentional Fast-Velocity Repetitions

• More effective for advanced training– Power training

• Compensatory acceleration requires acceleration of load maximally throughout range of motion (ROM) during CON action

Intentional Fast-Velocity Repetitions

• Deceleration phase limited with free weights– Improved with ballistic resistance exercise

Frequency

• Number of times exercises/muscle groups trained per week

• Number of training sessions may affect subsequent resistance training adaptations

• Heavy loads increase recovery time– Especially for multi-joint exercises with similar muscle

groups

Frequency

• ACSM recommends:– Novice

• Two to three days per week

– Advanced• Four to six days per week

Frequency

• Depends on:– Volume and intensity

– Exercise selection

– Level of conditioning and/or training status

– Recovery ability

– Nutritional intake

– Training goals

Basic Principles of Progression

• “Act of moving forward or advancing toward specific goal”

• Primary goal of resistance training:– Improve some component of fitness or health until

certain level attained

• To improve, program must be systematically altered– Forcing body to adapt

• Proper manipulation of program variables can limit training plateaus

• [Insert Figure 1-1]

Rate of Progression

• Related to individual’s training status

• Untrained individuals initially show fastest rates of strength improvement

• Trained individuals initially show slowest rates

Rate of Progression

• Resistance training program must incorporate progressive overload, specificity, and variation

• Progressive overload– Increasing stress placed on body

Rate of Progression

• Variation– Consistently altering stimuli

– Ensures adaptations continue beyond initial training period

• Specificity– Adaptations specific to variables listed

• Review sample 24-Week Program

copyright © 2010 delmar, cengage learning. all rights reserved. chapter 1 resistance training and...

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