Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Chapter 1 Resistance Training and Progression Strategies for Special Populations
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Resistance Training Increases: –Muscular strength –Power –Hypertrophy –Local muscular endurance –Speed –Balance –Coordination
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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”
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Seven Variables of Resistance Training Program Design 1.Specific muscle actions used during exercises 2.Intensity 3.Mode 4.Sequence of exercises
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Seven Variables of Resistance Training Program Design 5.Rest intervals between sets 6.Repetition velocity 7.Training frequency
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Muscle Actions Type of contractions performed Predominantly dynamic –Concentric (CON) Muscle shortening –Eccentric (ECC) Muscle lengthening
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Isometric Muscle Actions (ISOM) Static actions with minimal change in length Not yet extensively investigated in special populations May favor improvements in muscular strength
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Exercise Selection Either single- or multiple-joint Both increase muscular strength Both stress each joint differently
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Exercise Selection Also described as: –Closed-chain kinetic exercises Fixed distal segments –Opened-chain kinetic exercises Freely moving distal segments against resistance
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Single-Joint Exercises Stress one joint or major muscle group Target specific muscle groups Less complex than multiple-joint exercises
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Intensity Amount of weight lifted –Load Dependent on other variables Alterations can affect acute metabolic, hormonal, neural, and cardiovascular responses to training
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Intensity Listed as percentage of person’s 1 repetition maximum (1 RM) Depends on: –Exercise order –Volume –Frequency –Muscle action
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Intensity Depends on: –Repetition speed –Amount of rest between sets –Individual training status/goals Refer to Table 1.2 for ACSM recommendations
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. ACSM Recommends Novice –1 to 3 sets Intermediate and advanced –Multiple sets Most common –3 to 6 sets per exercise
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Training Volume Manipulated by changing number of: –Repetitions performed per set –Sets performed per exercise –Exercises performed per session
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Rest Intervals ACSM recommends: –Two to three minutes for heavy exercises –One to two minutes for other exercises
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Rest Intervals Significantly affect: –Metabolic, hormonal, and cardiovascular responses to acute bout of resistance exercise –Performance of subsequent sets/training adaptations
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Training Requirements to Increase Local Muscular Endurance High repetitions –Long-duration sets And/Or minimization of recovery between sets
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Repetition Velocity Application of high levels of force leads to greater acceleration of weight Significant reductions in force production occur when repetition performed slowly
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Intentional Fast-Velocity Repetitions Deceleration phase limited with free weights –Improved with ballistic resistance exercise
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Frequency ACSM recommends: –Novice Two to three days per week –Advanced Four to six days per week
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Frequency Depends on: –Volume and intensity –Exercise selection –Level of conditioning and/or training status –Recovery ability –Nutritional intake –Training goals
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Basic Principles of Progression To improve, program must be systematically altered –Forcing body to adapt Proper manipulation of program variables can limit training plateaus
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Basic Principles of Progression [Insert Figure 1-1]
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Rate of Progression Related to individual’s training status Untrained individuals initially show fastest rates of strength improvement Trained individuals initially show slowest rates
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. Rate of Progression Resistance training program must incorporate progressive overload, specificity, and variation Progressive overload –Increasing stress placed on body
Copyright © 2010 Delmar, Cengage Learning. ALL RIGHTS RESERVED. 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