1. Copyright © 2010 American College of Sports Medicine CHAPTER 16 Resistance Training Programs

2. Copyright © 2010 American College of Sports Medicine OBJECTIVES Define resistance training principles Review how and why resistance training should be performed Provide direction to the Personal Trainer on how to design, evaluate, and implement resistance training programs Provide the fundamental tools to evaluate clients’ resistance training needs and progress

3. Copyright © 2010 American College of Sports Medicine INTRODUCTION Resistance training is also called strength training or weight training. Benefits: –Increased strength –Increased muscle mass –Increased bone density

4. Copyright © 2010 American College of Sports Medicine THE SCIENCE BEHIND RESISTANCE TRAINING Thomas Delorme A. L. Watkins Patrick O’Shea Richard Berger Bob Hoffman Joe and Ben Weider ACSM’s Medicine and Science in Sports and Exercise NSCA’s Journal of Strength and Conditioning Research

5. Copyright © 2010 American College of Sports Medicine GENERAL RESISTANCE TRAINING PRINCIPLES Resistance exercise: single training session Resistance training: overall program General principles: –Specificity of training –SAID principle –Progressive overload –Variation in training –Prioritization of training

6. Copyright © 2010 American College of Sports Medicine PROGRAM DESIGN PROCESS Identifying specific variables that can be controlled to predict training outcomes is key to improved program design. Sound “clinical decisions” must be made based on factual understanding of resistance training, the needs of the sport or activity, individual training responses, and testing data. Planning and changing the exercise prescription is vital for success.

7. Copyright © 2010 American College of Sports Medicine Training Potential Clients who are relatively deconditioned will see great gains initially. As training progresses, gains decrease. Gains are linked to the client’s genetic potential.

8. Copyright © 2010 American College of Sports Medicine Initial Assessments Learn about the client’s previous resistance exercise experience before designing a new program Perform a needs analysis Conduct a baseline fitness assessment –Initial determination of the level of the different fitness variables can help in the development of an effective training program.

9. Copyright © 2010 American College of Sports Medicine Follow-Up Assessments Keep records of your client’s progress. Individualized training logs are a useful tool. Reassess the client’s progress periodically. Modify the program variables accordingly.

10. Copyright © 2010 American College of Sports Medicine Individualization Modifications for client variability: –Anatomical characteristics –Needs –Abilities –Training adaptations

11. Copyright © 2010 American College of Sports Medicine Client Feedback Expressed verbally: –Openly expressed –Solicited by Personal Trainer Expressed physically: –Physical signs of discomfort or pain –Reduction in technique

12. Copyright © 2010 American College of Sports Medicine Client Feedback (cont.) Of special concern is careful and proper progression, especially in beginners or those coming off injury or disease. Too much exercise, too heavy of exercise, and/or accentuated eccentric exercise can lead to an excessive amount of muscle tissue damage and breakdown. –This can result in rhabdomyolysis, a clinical pathology that promotes the rapid breakdown of muscle tissue resulting in high amounts of breakdown products (e.g., myoglobin, myosin protein) entering into the blood stream that are harmful to the kidneys and can cause kidney failure and sometimes death.

13. Copyright © 2010 American College of Sports Medicine Client Feedback (cont.) With exercise, symptoms of delayed onset muscle soreness (DOMS) is a first sign that the individual has done too much too soon. –Swelling, pain, and soreness are classical signs of muscle tissue damage. However, if an improper workout was used, the damage has already been done.

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15. Setting and Evaluating Goals Goals: –Obtainable –Testable Time frame: –Realistic

16. Copyright © 2010 American College of Sports Medicine Maintenance of Training Goals Capping: –Value judgment of gains versus training time –Leads to maintenance training program Decisions such as capping are part of the many types of clinical decisions that must be made when monitoring the progress of resistance training programs.

17. Copyright © 2010 American College of Sports Medicine Unrealistic Goals Genetic limitations Lack of underlying scientific principles Unrealistic body image Lack of long-term commitment Ultimately, for both men and women, it is a question of whether the resistance training program used can stimulate the desired changes in their body.

18. Copyright © 2010 American College of Sports Medicine RESISTANCE TRAINING MODALITIES Many training tools available Choice depends on: –Client’s needs –Client’s goals –Client’s experiences –Client’s limitations

19. Copyright © 2010 American College of Sports Medicine Variable-Resistance Devices Changes in strength curve: –Ascending –Descending –Bell shaped Lever arm, cam, or pulley arrangement Elastic bands

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21. Dynamic Constant External Resistance Devices Dynamic constant external resistance (DCER): –Lifting (concentric) phase –Lowering (eccentric) phase

22. Copyright © 2010 American College of Sports Medicine Dynamic Constant External Resistance Devices (cont.) Free form exercises: –Exercise stabilizing muscles –Operate in multiple dimensions –Almost unlimited range of motion –Easily adaptable to individual

23. Copyright © 2010 American College of Sports Medicine Static Resistance Devices Muscular action that does not change muscle length: –Immovable apparatus –Weak muscle group against strong Strength gains less than 5% per week related to: –Action number –Action duration –Action strength (maximal or submaximal) –Training frequency

24. Copyright © 2010 American College of Sports Medicine Other Resistance Devices Isokinetic devices control speed for maximum resistance: –Friction –Compressed air –Pneumatics –Hydraulics

25. Copyright © 2010 American College of Sports Medicine MACHINES VERSUS FREE-WEIGHT EXERCISES Machines at comparative disadvantage: –Do not fit all proportions –Do not allow full range of motion –Negate stabilizing muscles

26. Copyright © 2010 American College of Sports Medicine MACHINES VERSUS FREE-WEIGHT EXERCISES (cont.) –Allow greater independence –Are less intimidating –Do not allow power training –Do allow body movements that free weights do not

27. Copyright © 2010 American College of Sports Medicine THE NEEDS ANALYSIS 1.What muscle groups need to be trained? 2.What are the basic energy sources (e.g., anaerobic, aerobic) that need to be trained? 3.What type of muscle action (e.g., isometric, eccentric actions) should be used? 4.What are the primary sites of injury for the particular sport or prior injury history of the individual?

28. Copyright © 2010 American College of Sports Medicine Biomechanical Analysis to Determine What Muscles Need To Be Trained Specificity: –The joint around which movement occurs –The joint range of motion –The pattern of resistance throughout the range of motion (ascending, descending, or bell-shaped) –The pattern of limb velocity throughout the range of motion –Types of muscle contraction (e.g., concentric, eccentric, or isometric)

29. Copyright © 2010 American College of Sports Medicine Determining the Energy Sources Used in the Activity ATP metabolism Anaerobic metabolism Aerobic metabolism

30. Copyright © 2010 American College of Sports Medicine Selecting a Resistance Modality Most resistance training programs use several types of muscle actions: –Isometric –Dynamic concentric –Dynamic eccentric –Isokinetic

31. Copyright © 2010 American College of Sports Medicine Injury Prevention Exercises Enhance strength and function of tissue to: –Resist injury –Recover faster –Reduce extent of damage Prehabilitation: –Prevent injury by training susceptible joints and muscles –Prevent reinjury

32. Copyright © 2010 American College of Sports Medicine THE ACUTE PROGRAM VARIABLES Five acute program variables define exercise stimuli and training adaptations. Many types of workouts are available. The classical acute program variables are choice of exercises, order of exercises, resistance and repetitions used, number of sets for each exercise, and duration of rest period between sets and exercises.

33. Copyright © 2010 American College of Sports Medicine Choice of Exercises Primary or assistance Multi-joint or single-joint Single-joint or single-muscle group Bilateral or unilateral

34. Copyright © 2010 American College of Sports Medicine Order of Exercises 1. Large muscle group before small muscle group exercises 2. Multi-joint before single-joint exercises 3. Alternating push/pull exercises for total body sessions 4. Alternating upper/lower body exercises for total body sessions

35. Copyright © 2010 American College of Sports Medicine Order of Exercises (cont.) 5.Explosive/power type lifts (e.g., Olympic lifts) and plyometric exercises before basic strength and single-joint exercises 6.Exercises for weak areas (priority) performed before exercises for strong areas of the client 7.Most intense to least intense (particularly when performing several exercises consecutively for the same muscle group)

36. Copyright © 2010 American College of Sports Medicine Resistance and Repetitions Used Repetition maximums (RM) Absolute resistance Percentage of 1RM

37. Copyright © 2010 American College of Sports Medicine Number of Sets for Each Exercise Volume of exercise equation: sets × reps × resistance –Long-term progression –Maintenance Multiple-set programs One-set programs

38. Copyright © 2010 American College of Sports Medicine Duration of Rest Period Between Sets and Exercises Primary energy system (ATP) needs to be replenished –The duration of the rest period significantly influences the metabolic, hormonal, and cardiovascular responses to a short-term bout of resistance exercise, as well as the performance of subsequent sets Long versus short rest Heavy versus moderate loading Effects of aging

39. Copyright © 2010 American College of Sports Medicine Duration of Rest Period Between Sets and Exercises (cont.) Rest periods may be thought of as: –Very short rest periods—1 minute or shorter –Short rest periods—1 to 2 minutes –Moderate rest periods—2 to 3 minutes –Long rest periods—3 to 4 minutes –Very long rest periods—5 minutes or longer

40. Copyright © 2010 American College of Sports Medicine VARIATION OF THE ACUTE PROGRAM VARIABLES Variation addresses needed change in demands on neuromuscular system Light exercise can rest higher threshold motor units

41. Copyright © 2010 American College of Sports Medicine Muscle Actions Muscles can produce force while performing one of three different actions: –When sufficient force is produced to overcome the external load and shorten the muscle, the actions is termed concentric muscle action or contraction. –If the muscle produces force but there is no change in length of the muscle, the action is termed isometric. –Production of force while the muscle is lengthening (i.e., resisting the movement) is termed eccentric muscle action.

42. Copyright © 2010 American College of Sports Medicine True Repetition and Range of Movement Muscle actions involving joint movement are dynamic: –Concentric phase –Eccentric phase Importance of using entire range of motion

43. Copyright © 2010 American College of Sports Medicine PERIODIZATION OF EXERCISE Periodization—systematic changes in prescribed volume and intensity during different phases of resistance training program: –Hypertrophy –Strength/power –Peaking –Recovery

44. Copyright © 2010 American College of Sports Medicine PERIODIZATION OF EXERCISE (cont.) Phases: –Macrocycle –Mesocycle –Microcycle

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46. Linear Periodization Progressive increase in intensity, small variations in each macrocycle: –Straight-line increase in intensity –Higher initial volume, gradually decreases

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48. Nonlinear Periodized Programs Maintains variation in training stimulus Variation in intensity and volume within each week

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50. PROGRESSION FROM BEGINNER TO ADVANCED The level of fitness and resistance training experience may be the most important when designing a resistance training program. Resistance exercise can place a large stress on the body, and certain exercises require a high level of technique to avoid injury. Correct resistance exercise techniques Single sets versus multiple sets More technical exercises

51. Copyright © 2010 American College of Sports Medicine CLIENTS: Client Interactions The relationship should be based on professionalism, trust, and openness. Provide support. Keep current on scientific information.

52. Copyright © 2010 American College of Sports Medicine SPOTTING IN RESISTANCE EXERCISE Resistance training requires physical interaction. Explain spotting procedures. Always ask before touching the client.

53. Copyright © 2010 American College of Sports Medicine Know Proper Spotting Technique Know proper exercise technique. Know proper spotting technique. Verify your strength or get help. Know the number of repetitions intended. Always be attentive. Stop the lifter for incorrect technique or broken form. Know an action plan for serious injury.

54. Copyright © 2010 American College of Sports Medicine RESISTANCE EXERCISES A large number of exercises can be used in a program. Use the principles in this chapter to design a program for your client.

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