1. Designing Resistance Training Programs Chapter 07

2. 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:
Strength
Endurance
Bone integrity
Reduction in number of falls / injuries

3. Types of Resistance Training
Although there are general guidelines for designing isometric, dynamic, and isokinetic resistance training programs, each exercise prescription should be individualized to meet the specific needs and goals of your client.
TYPES
Isometric (static) Training
Dynamic Training
Concentric
Eccentric
Isokinetic Training

4. 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 to counteract strength loss and muscle atrophy, especially in cases in which the limb is temporarily immobilized.
Benefit is limited to the specific joint angles
Contraindications
Coronary patients and patients with hypertension
The static contraction may produce large increases in intrathoracic pressure. This reduces the venous return to the heart, increases the work of the heart, and causes a substantial rise in blood pressure.

5. Dynamic Training Appropriate for all ages, both sexes
Involves concentric and eccentric contractions using variable or constant resistance
Full range of motion
Basic concepts:
Intensity (percentage of 1RM)
Repetitions (Intensity is inversely related to repetitions)
Sets (a given number of consecutive repetitions of the exercise)
Training Volume - total weight lifted in exercise session
Weight lifted x number of reps x sets
Sequence of exercises (order of lifts)

6. Goals for Dynamic Training
To develop muscle strength and muscle mass, the American College of Sports Medicine (ACSM 2010) recommends selecting a resistance that allows the individual to complete 8 to 12 repetitions per set.
To improve muscular endurance, a lower resistance (≤50% 1-RM) and higher number of repetitions (15-25 reps) are recommended (ACSM 2010). Table 7.2 (pg.157) summarizes the ACSM (2010) guidelines for the resistance training of healthy populations.
You can design programs to optimize the development of muscle strength, size (hypertrophy), endurance, or power by varying the intensity, repetitions, sets, and frequency of training. Tables 7.3 through 7.5 ( pg ) present guidelines for designing programs for novice, intermediate, and advanced weightlifters.

7. 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
To develop muscular endurance, prescribe an intensity of ≤ 50% 1-RM (ACSM 2010).

8. Sets Target client’s goals
The optimal number of sets for improving muscular strength is controversial and depends on your client’s goal; one or two sets for children and older adults and two to four sets for novice and intermediate lifters are recommended
Single sets: shorter programs, increased adherence, but not recommended by many (results from a meta-analysis of 140 strength training studies do not support prescribing single-set programs to develop the strength of untrained and trained recreational lifters)
Multiple sets: longer programs, increased training stimulus, and if using single sets, use multiple type of lifts for the same muscle group.

9. Frequency
Muscular fitness may improve from exercising just 1 day/wk, especially in clients with below-average muscular fitness. Recent research, however, suggests that the optimal frequency of strength training for untrained individuals is 3 days/wk.
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 (With a split routine, you are targeting different muscle groups on consecutive days, thereby allowing at least 1 day of recovery for each muscle group. )
For maximum strength: at least 2 times a week per muscle group
Rest muscle group 48 hours between workouts

10. Volume
You can alter training volume by changing the number of exercises performed for each session, the number of repetitions performed for each set, or the number of sets performed for each exercise
Throughout the resistance training program, volume and intensity must be systematically increased (progression principle) to avoid plateaus and to ensure continued strength improvements.

11. 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.

12. Dynamic Training Methods
You can use a variety of methods to design dynamic resistance training programs. The majority of these methods are best suited for advanced programs. Each uses a different approach for prescribing sets, order of exercises, or frequency of workouts.
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

13. Dynamic Training Methods (continued)
Variations in number and order of exercises:
Large muscle groups before smaller muscle groups
Smaller muscle groups before larger ones - advanced weightlifters prefer to do compound sets or tri-sets in order to completely fatigue a targeted 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 without rest.

14. Dynamic Training Methods (continued)
Variations in frequency:
Typically 3 days a week with one day rest between each session
Split routines: With a split routine, you are targeting different muscle groups on consecutive days, thereby allowing at least 1 day of recovery for each muscle group.

15. Dynamic Training Methods (continued)
Periodization
The training stimulus may be varied by manipulations in one or more of the following program elements:
Training volume (number of sets, repetitions, or exercises)
Training intensity (amount of resistance)
Type of contraction (concentric, eccentric, or isometric)
Training frequency
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

16. 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.
For example, a 3 mo. (12 wk) mesocycle can be divided into three 4 wk. microcycles as follows: during weeks 1 through 4, three sets are performed at 12-RM or 70% 1-RM; during weeks 5 through 8, three sets are performed at 10-RM or 75% 1-RM; and during weeks 9 through 12, three sets are performed at 8-RM or 80% 1-RM

17. Reverse Linear Periodization (RLP)
Reverse sequence of LP
Within and between cycles, training intensity decreases as training volume increases.
The RLP configuration of the mesocycles and microcycles is as follows: weeks 1 through 4, three sets at 80% 1-RM (8-RM); weeks 5 through 8, three sets at 75% 1-RM (10-RM); and weeks 9 through 12, three sets at 70% 1-RM (12-RM). As you can see, the training intensity decreases from 80% to 70% 1-RM (8-RM to 12-RM) as the training volume increases (from 8 to 12 reps)

18. Undulating Periodization (UP)
Considerably shorter intervals as compared to LP and RLP programs
Compared to those in LP and RLP, the microcycles for undulating periodization (UP) are considerably shorter (biweekly, weekly, or even daily) so that they frequently change the training stimulus (intensity and volume).
Your client may progress from high volume–low intensity to low volume–high intensity in the same week.
One advantage of the UP program is that the training volume and intensity change frequently, subjecting the exercising muscles to a different training stimulus on a daily or weekly basis.

19. Circuit Training Circuit Training Programs: (Figure 7.1, p 163)
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

20. Core Stability
Core stability is the ability to maintain the ideal alignment of the neck, spine, scapulae, and pelvis while performing an exercise or a sport skill.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

21. Functional Stability
For years, functional training has been widely used in physical rehabilitation programs to improve joint stability, neuromuscular control, flexibility, and muscular fitness (strength and endurance) of injured clients.
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 (See Chart p. 164)
Direct relationship between level of difficulty and core stability requirement

22. 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:
Spinal stabilization
Proprioception and balance
Resistance exercises
Flexibility exercises
Because core stability is dynamic, changing with body position during exercise, isolated core strengthening does not automatically increase core stability unless it is accompanied by motor skill training

23. Isokinetic Training
Isokinetic exercise combines the advantages of dynamic (full range of motion) and static (maximum force exerted) exercise
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

24. 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 in text).
Be mindful of precautions and specific guidelines when programming for older clients and children.

25. Developing Functional Training Programs
Follow the six-step approach:
Isolate and educate
Add resistance
Add functional training positions
Combine increased function and resistance
Exercise multiple muscle groups with increased resistance and core challenge
Add balance, increased function, speed, or rotation

26. Application of Training Programs
Specificity requires an exercise be specific to
the muscle group that is exercised,
the type of contraction, and
training intensity.
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
Progression: systematic, periodic, and gradual increase of the training volume, or total amount of work by manipulating
resistance or load,
reps (number or velocity),
sets,
number of exercises, and
rest periods.

27. 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.

28. Resistance Training for Children
Resistance training is safe and beneficial for youth. Closely follow special precautions and recommended guidelines; initially focus on technique. (see pg. 168, “Youth Resistance Training Programs”) 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.

29. 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!

30. Effects and Benefits of Resistance Training Programs
Morphological adaptations:
Muscle hypertrophy through increased cross-sectional area
Improvements in ligamentous and tendinous integrity
Increased bone density and bone strength
Increased capillarization of muscle
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)

31. 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
Body composition adaptations:
Increased fat-free mass (inclusive of bone mineral)
Decreased fat mass
Decreased %BF
(continued)

32. 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. Cause unknown but believed to be related to eccentric contractions Major theories suggest that unaccustomed or eccentric exercise damages skeletal muscle cells and connective tissues, producing an acute inflammation.

33. Prevention and Treatment of Muscle Soreness
Many approaches and combinations thereof may prevent or lessen muscle soreness:
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