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

Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED.

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

sets

– 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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