Resistance Training Programs (Chapter 14)

Neuro-muscular Adaptations with Resistance Training

**During the first few weeks of a resistance-training program, clients may notice significant increases in strength without corresponding increases in muscle size. Neuromuscular factors including increased neural drive, synchronization of motor units, and inhibition of protective units (Golgi tendon organ), rather than muscle hypertrophy appears to be responsible for these initial strength gains. With continued training, muscle hypertrophy is primarily responsible for strength gains.

Resistance Training programs should include

*A warm-up and cool-down *Stimulus to all major muscle groups and connective tissue *Gradual progression increases *Proper breathing and exercise technique *Control through a complete ROM

Resistance Training for Health

*ACSM's Resistance Training Recommendations for Adults: - Frequency: Resistance training should be performed for major muscle groups 2-3 days per week with at least 48 hours separating the exercise training sessions for the same muscle group. *Major muscle groups: biceps, triceps, deltoid/rotator cuff, pectorals, abdominals/erector spinae, trapezius/rhomboids/latissimus dorsi, hip flexors/extensors, quadriceps, hamstrings and calves) *Intensity: - Sets & Reps: 2 to 4 sets with 8 to 12 reps per set with a rest interval of 2 to 3 minutes between sets. - This translates to 60-80% of a 1 RM. - For example: at least 1 set of 8-12 reps to or near to fatigue, should be completed by most participants; however, for older adults, 10-15 reps may be more appropriate, 60-70% of a 1-RM. *Time or Duration: Sessions longer than 1 hour have higher dropout rates. *Type or Mode: Variable resistance equipment, free weights, bands and body weight

Nonlinear periodized programs

*Also called daily undulating periodization (DUP) *Maintains variation in training stimulus *Variation in intensity and volume within each week *Flexible and can accommodate to client schedules

Variable-resistance devices

*Changes in strength curve: - Ascending, Descending, Bell-shaped *Lever arm, cam, or pulley arrangement *Elastic bands

Number of days per week of training (frequency)

*Depends on desired outcome, training status, competitive season (for athletes), and type of training session (full body or split routine) *Health related: 2 to 3 days per week using a full body resistance training program *Additional days may be needed for intermediate (4 to 5 days per week) or advanced (4 to 6 days per week)

Dynamic constant external resistance devices

*Dynamic constant external resistance (DCER): - Lifting (concentric) phase - Lowering (eccentric) phase *Types of devices: dumbells, barbells, kettle bells, weight machines, medicine balls *Free form exercises: - Exercise stabilizing muscles - Operate in multiple dimensions - Almost unlimited range of motion - Easily adaptable to individual

Client feedback

*Expressed verbally: - Openly expressed - Solicited by Personal Trainer *Expressed physically: - Physical signs of discomfort or pain - Reduction in technique *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 - Concern with rhabdomyolysis *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 *Explain muscle group(s) the exercise is intended to target *Watch for deterioration of technique—proper technique must always be a priority

Reverse linear program

*Follows tenants of linear periodization for volume and strength but in the reverse order *May be of benefit when muscular endurance is the primary program outcome

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

Benefits of Resistance Training

*Increases in strength, muscle mass and bone density *Increases in resting metabolism *Reduces signs/symptoms of numerous chronic conditions (arthritis, osteoporosis, diabetes, back pain) *Balance and stability *Decreases risk of injury *Weight maintenance *Heart health

Other resistance devices

*Isokinetic devices control speed for maximum resistance - Friction - Compressed air - Pneumatics - Hydraulics

Individualization

*Modifications for client variability: - Anatomical characteristics - Needs - Abilities - Training adaptations

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.

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

Setting and evaluating goals

*Need to individualize to client's goals *Goals: - Obtainable - Testable/measurable *Time frame: - Realistic

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 Rest periods can be characterized 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

Choice of exercises

*Primary or assistance *Multijoint or single-joint *Single-joint or single-muscle group *Bilateral or unilateral

Linear periodization

*Progressive increase in intensity originally evolved from training for single-peak events (e.g., track and field, weightlifting) - Steady linear increase in intensity - Volume of the training program decreases gradually in concert with an increase in intensity

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

The acute program variables

*The classical acute program variables are: - choice of exercises - order of exercises - resistance and repetitions used - number of sets for each exercise - duration of rest period between sets and exercises

Variation of acute program variables

*Variation addresses needed change in demands on neuromuscular system *Light exercise can rest higher threshold motor units *Motor recruitment follows the "size principle" *Different loads can result in varying amounts and types of muscle tissue being used

Number of sets for each exercise

*Volume of exercise equation: - sets × reps × resistance - Long-term progression - Maintenance *Multiple-set programs *One-set programs

Order of exercises

1. Large muscle group before small muscle group exercises 2. Multijoint before single-joint exercises 3. Alternating push/pull exercises for total body sessions 4. Alternating upper/lower body exercises for total body sessions 5. Explosive/power type lifts (e.g., Olympic lifts) and plyometric exercises before basic strength and single-joint exercises 6. Exercises for priority weak areas before exercises for strong areas 7. Most intense to least intense (particularly when performing several exercises consecutively for the same muscle group)

PERIODIZATION OF EXERCISE

Traditionally contains 4 phases: 1. Hypertrophy; high volume and short rest periods 2. Strength/power; reduced volume but increased loads and rest periods 3. Peaking; low volume with high load and longer rest periods 4. Recovery; low volumes and loads