NASM CPT EXAM CHAPTER 20

general adaptation syndrome

a central theory governing overall adaptation to training responses. first proposed in 1936 by Hans Selye, a canadian physician. used to describe the process of how an organism adapts when it is exposed to an acute or even damaging stimulus -eustress - good stress - helps the body adapt over time and become better accustomed to resistance exercise. for adaptation to occur ocer time, the body must be repeatedly confronted with a stressor or a stimulus, creating the desired outcome for a response.

overtraining syndrome

a condition in which an athlete or fitness client experiences fatigue, declining performance, and burnout. This is a chronic condition and occurs primarily because of overly aggressive training schedules; a sequence of training bouts that is abruptly increased, exists for an extended period, or entails high-volume, or high intensity exercise with inadequate recovery and regeneration

vertical loading

a resistance training system that moves a workout vertically down the workout template by alternating body parts trained from set to set. -a form of training where exercises are performed in rapid succession, starting with the upper bod and working down to the lower body -like circuit training -allowing maximal recovery for each body part while minimizing the amount of time wasted on rest. -the client is constantly moving

overreaching

a temporary condition when compared to overtraining syndrome. also involves decrements in performance, often as a result of fatigue. can lead to overtraining syndrome if not identified. the subtle difference has to do with the amount of time for performance restoration, not the type or duration of training stress.

Principle of adaptation

adaptation is a function of: general adaptation syndrome and principle of specificity.

breathing

during the concentric phase, the client should breath out through the mouth and during the eccentric portion of the lift, they should breathe in

the split-routine system

involves breaking the body into parts to be trained on separate days. -mass dominant people and bodybuildersdo this. -more work can be performed for the allotted time which increases muscular hypertrophy -

periodization

macromanagement, or planned manipulation of training variables in an organized fashion to improve performance over time. -in other words, a training program that is divided into smaller, progressive stages (training cycles). there is large variability between the lengths of each training cycle because client's have unique physical abilities, goals, and training schedules.

repetitions

refers to the number of times an exercise is completed. -inversely related to the load lifted -the heavier the load, the lower amount of repetitions that can be achieved -low (1-5) to moderate (6-12) to high (12+)

neuromuscular specificity

refers to the speed of contraction and exercise selection -to develop higher levels of stability while pushing, chest exercises, will need to be performed with controlled, unstable exercises and at slower speeds -to develop higher levels of strength, exercises should be performed in more stable environments with heavier loads to place more of an emphasis on strengthening the prime movers;. -low weight, high-velocity movements can develop higher levels of power

mechanical specificity

refers to the weight and movements placed on the body -include heavy weights to develop maximal strength in the chest

repetition tempo

relates to the rate at which each rep is performed -slower cadence is often used to stimulate muscle hypertrophy since faster uncontrollable speeds are used to develop strength and power. also used for stabilization and muscular endurance too

rest interval

the time taken to recuperate between sets or exercsies and has a dramatic effect on the outcome of the training program -muscular endurance is low to moderate loads with a moderate to high number of reps. the general rest recommendation is 30 to 60 seconds. -muscle hypertrophy is moderate to high loads with relatively short rest periods (30-60 seconds). may find it challenging to maintain a given intensity while performing a series of hypertrophy sets. should reduce the load to allow a specific amount of reps to be performed -maximal strength has relatively long rest periods like 3-5 minutes., especially for back squat, bench press, deadlift, or overhead press -power requires relatively longer rest. 4 minutes ish. rest for 3 to 5 minutes is logical and can allow for the preservation of force and power production over multiple sets and reps

exercise order

the way in which the exercises are performed during the workout and is influenced by factors including the potential goals of the client, the fatigue response of the exercise, and the specific types of exercise, such as multi-joint or single joint. -arrange in order of priority -reducing the element of fatigue -allows performance of compounds under low fatigue while also maximizing excellent technique

Introduction to resistance training

this chapter includes principles of adaptation, progressive overload, principles of specificity, characteristics of strength development, and various training systems, implementation, and exercise progressions

training frequency

total number of weekly training sessions -frequency is related directly to duration and intensity of training and can vary -general recommendation is to allow at least 1 day of rest between resistance training sessions that stress identical muscle groups

because all muscles focus eccentrically, isometrically, and concentrically in all planes of motion,

training programs should be designed using a progressive approach. this approach emphasizes appropriate exercise selection, multiple planes of motion, all muscle actions, and repetition tempos

the principle of specificity: the SAID principle

(specific adaptation to imposed demands) principle describes the body's responses and adaptations to exercise and training. -the body's adaptations are specific to the type of exercise and muscle groups involved. =ex.) if someone lifts heavy weights, that person will produce higher levels of max strength. -specificity of energy systems (anaerobic and aerobic) -specificity of mode of training -specificity of muscle groups and movement patterns -posture specificity this principle infers that one should keep training as specific as possible. -certain muscle groups -specific energy systems -functional movement patterns -velocity of movement -even particular muscle actions (eccentric, concentric, isometric) -the more similarly that exists between the training program to movement patterns, the greater can the effect and transfer to sport related activities. -unless they elevate the risk of injury. they should be specific while mitigating the risk of injury

resistance training systems

-warm up set -single set -multiple set -pyramid -superset -complex training -drop set -giant set -rest pause -circuit -peripheral heart action -split routine -vertical loading -horizontal loading

the fitness professional should be able to answer the following questions with confidence about their clients

-which exercises are most appropriate for my client? -which exercises are contraindicated (should not be used) for my client? -which exercise intensities are appropriate for my client? -how many exercises are appropriate for my client -how many sets and reps should my client perform -how many days per week should my client train

spotting techniques

-The spotter should regulate the number of total repetitions performed by the client prior to the beginning of each set. -The spotter should stand and maintain a stable, wide-stance body position to increase maximal safety of the corresponding exercise. -An experienced spotter delivers adequate and ample support for the client to successfully execute the lift, especially when lifting through the sticking point. -The Certified Personal Trainer is encouraged to spot at the client's wrists instead of the elbows when using dumbbells (i.e., in a dumbbell shoulder press). Spotting at the wrist provides better support for the lifter and eliminates the elbows collapsing inward. -During the barbell squat exercise, the spotter should be positioned behind the lifter and place their upper arms underneath the lifter's armpits. This provides maximum spotting security between the spotter and the lifter. -The Certified Personal Trainer is encouraged to use an additional spotter for exercises when the load surpasses what a single spotter can successfully manage on their own. For example, two spotters will stand on opposite sides of the barbell during a heavy barbell back squat exercise (Figure 20-7). When and if needed, the spotters will assist the client in accomplishing the movements by lifting the ends of the barbell until they are able to complete the exercise. -It is not recommended for fitness professionals to spot machine-based or cable-based exercises by placing their hands underneath the weight stack. This increases risk of injury to the spotter and the lifter.

resistance development stage

-after repeated training sessions, the body will increase its capability to efficiently recruit muscle fibers and distribute oxygen and blood to the proper areas of the body -increasing weight lifted is only one way to increase the intensity of an exercise program, there are additional ones.

strength cont

-built on stabilization requiring muscles, tendons, and ligaments to be prepared for the load that will be required to increase strength beyond the initial stages of training. -stabilization focused resistance training is designed with the characteristics of typw 1 muscle fibers, strength focused training is designed to match type 2 fibers (quick contracting, high-tension output, prone to fatigue). -thus, resistance training variables (sets, reps, intensities) are manipulated to take advantage of the specific fiber type. -the majority of strength increases will occur within the first 12 weeks of resistance training from increased neural recruitment and muscle hypertrophy

five components of fitness

-cardiorespiratory endurance -muscular strength -muscular endurance -flexibility -body composition

guidelines for resistance training

-first optimize ideal movement patterns like squatting, pushing, pulling, vertical pressing, hip hinging. -proper use of machines, free weights.

physical and performance benefits of resistance training

-improved cardiovacular efficiency -improved endocrine (hormone) and cholesterol adaptations -increased muscular hypertrophy (larger muscles) -increased bone density -increased metabolism -decreased body fat -increased neuromuscular control (coordination) -increased connective tissue strength -increased muscular endurance -increased muscular strength -increased power

the pyramid system

-involves a progressive or regressive set approach that increases weight with each set or decreases the weight with each set. -light to heavy, 10-12 reps with light load and increases the load for each following set, until the individual can perform 1-2 reps, usually in 4 to 6 sets. -this system can also be used for workout that involve two or four sets or higher repetition schemes of 12-20 reps -heavy to light starts with 1-2 reps and then decreases load and increases reps for 4- sets

the multiple set system

-multiple sets of each exercise -the resistance (load), sets, and reps performed are selected according to the goals and needs of the client -superior to single set for advanced clients -the increased volume (sets, reps, intensity) is necessary for further improvement but must be administered appropriately to avoid overtraining.

exhaustion stage

-prolonged stress or intolerable amounts of stress can lead to exhaustion or distress. this can result in negative consequences like: -stress fractures -muscle strains and ligament sprains -joint pain -emotional fatigue -must be cycled through different stages that increase stress on the body but also allow for sufficient repair and regeneration to avoid the exhaustion stage

stabilization focused exercises

-provides foundation of core and joint stability and prepares connective tissues for higher demands of training -strengthen type 1 muscle fibers for maintaining ideal posture and spine stabilitu -should provider greater demands on core stability and propriocception by progressing from bilateral to unilateral movements, using slow rep temps and high rep schemes. decreasing base of support is a good progression in this phase to challenge a clients posture, balance, and joint stability -can be progressed to increase stabilization demands of the upper extremities by using unique loading patterns and specialized equipment. -kettlebell bottom up challenges core and shoulder stability and earthquake bar simultaneously challenges upper extremity stability and strength

safety

-should use all measures of risk management to keep injury risk to a minimum to keep injury risk to a minimum while maximizing client results -maintain a safe environment -proper equipment setup -spotting techniques -monitoring exercise with RPE -five kinetic chain checkpoints -proper breathing technique

Learning Objectives

-summarize how resistance training affects the human body -define resistance training systems -categorize resistance training exercises for different client types, goals, and adaptations -employ methods used to safely execute, instruct and cue resistance exercises

the superset system

-two exercises performed in rapid succession, one after another -multiple variations -first is to perform 2 exercises for the same muscle group back to back -bench press followed by push ups to fatigue chest -improves muscular endurance and hypertrophy because volume is high -triset, or giant set too. the greater the number of exercises, the greater the fatigue -the second is performing two exercises back to back that involve opposing muscle groups like chest and back or quads and hamstrings. allows a significant load to be placed on the target muscle during each set. this is because while the agonist is working, the antagonist is recovering and vice versa -supersetting usually involves 8-12 reps with no rest between sets or exercises but any number of reps can be used.

warm up set

1-2 sets at a low intensity to psychologically and physiologically prepare for the resistance training exercise -10-15 reps are usually enough - like only the bar on bench press -should not cause undue fatigue and compromise a clients performance for their remaining sets

3 stages of response to stress

1. alarm reaction 2. resistance development 3. exhaustion

concept of specificity for client whose goal is body fat reduction

1. mechanically, the body burns more calories when movements are performed while standing and using moderate weights. do standing cable rows over seated machine rows 2. from a neuromuscular standpoint, the body burns more calories when muscles are in use for longer periods in controlled, unstable environments. An example would be to perform a standing dummbell shoulder press versus seated 3. metabolically, the body burns more calories when rest periods are short to minimize full recuperation. do circuit training with little rest between sets.

strength focused exercise

After clients have obtained sufficient movement competency, stability, and muscular endurance, it is safe to progress toward strength-focused resistance exercises. These exercises focus on the adaptations of strength and muscular hypertrophy and typically require heavier loads than stabilization-focused resistance exercises. The goal is to increase the amount of stress placed on the body for increased muscle size and strength. This period of training is a necessary progression from stabilization for anyone who desires to increase muscle size, muscle strength, and bone mineral density. Common exercises in this category include squats, Romanian deadlifts, bench presses, and other common weightlifting exercises -

type 1 and type 2 fibers

Remember that type I muscle fibers function differently than type II muscle fibers. Type I (e.g., slow-twitch) muscle fibers are important for muscles that need to produce long-term contractions necessary for joint stabilization, endurance, and postural control. Type II (fast-twitch) muscle fibers are larger in size, quick to produce maximal tension, and fatigue more quickly than type I fibers. These fibers are important for muscles producing movements requiring force and power, such as performing a sprint. To train with higher intensities, proper postural stabilization is required, and therefore, tissues need to be trained differently to prepare them for higher levels of training. This emphasizes the need for exercise programs to be both systematic and progressive based on the ability level of the client, in addition to following the principle of specificity.

the peripheral heart action system

another variation of circuit training that alternates upper and lower body exercises during the circuit. training distributes blood flow between the upper and lower extremities, potentially improving circulation. the number of exercises per sequence varies with the programs goal. the individual performs 8-10 reps per exercise. -very beneficial for incorporating an integrated, multidimensional program and altering body composition and improving health outcomes. -dumbbell chest press -dumbell squat -seated machine row -dumbbell romanian deadlift -standing dumbbell shoulder press

drop sets

comprised of three or more exercises competed in succession -focus on one muscle group at a time with 3 or more exercises corresponding to 8 to 12 reps. -rest interval short with 5-15 seconds between exercises and 2-5 min between giant sets. -challenging weight but enough to complete the reps -been shown to improve weight lifted during 1 RM, peak, and shuttle run performances, and increase lean muscle mass

sets

describes a group of repetitions that are performed consecutively. the quantities of other acute variables (reps and training intensity) as well as the fitness level of the client determine the number of sets an individual will do. -there is an inverse relationship between sets, reps, and intensity -fewer sets when doing higher reps at lower intensity -more sets at lower reps and higher intensity

complex training

effective, time-efficient. training method for enhancing strength and power, which alternates heavy resistance with an explosive power exercise that is biomechanically similar -heavy squats with squat jumps -they can perform the power or plyometric exercise more explosively due to the previously heavy-loaded exercise -post activation potentiation (PAP) - refers to the condition by which acute-muscle force is increased as a result of the inner contractions of the muscle. a person displays an increase in muscular fore that is caused by the excitation of the NS, which was created by the heavy loads lifted

acute variables

exercise training variables and provide the foundation of any exercise program. -they determine the amount of stress placed on the body and ultimately the physical adaptations that occur. -reps, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, and exercise order.

how to read and interpret repetition tempo

in ipad notes -repetition tempos use the same four numbered sequence no matter if the exercise first starts with an eccentric movement, like a squat or bench press, or a concentric movement like a biceps curl or shoulder press

one factor in increased newbie lifter strength is

increase in the number of motor units recruited -resistance training increases the neural demand and recruitment of more muscle fibers until a recruitment plateau is reached, after which further increases in strength are a result of muscle fiber hypertrophy.

power focused exercises

increase rate of force production

progressive overload

increasing the intensity or volume of exercise programs using a systematic and gradual approach

exercise selection

often influenced by the specificity of training, available equipment, training history, dedication to training, time availability -technique is first and most important -build a solid foundation -large muscle mass exercises done prior to smal muscle mass exercises because muscle force production for the entire training session become significantly greater when multijoint or compound exercises are performed before smaller muscle groups. second, when single joint exercises are performed first, the force production for larger muscle mass exercises is reduced. -require greater stabilization of the body

the single-set system

performing one set of each exercise -suggested 2 times a week to promote sufficient development and maintainence of muscle mass -can be beneficial for beginning level clients although multiple set training is promoted as being more beneficial for strength and hypertrophy gains in advanced clients -often negatively perceived for not providing enough stimuli for adaptation, but this might not be true -many beginning clients could follow a single set program to allow for adaptive responses of the connective tissue and nervous system before engaging in more rigorous raining systems

rest-pause set

popular style that typically employs moderate to heavy loading with a short rest interval, allowing clients to develop as much of a stimulus as possible in minimal time. -productive to increase time under tension and metabolic stress, especially in recreationally trained persons 1. perform a set for a specific amount of reps 2. set the weight down and take several deep breaths, then complete the subsequent reps to muscular failure 3. complete the second steps as many times as possible -amount of rest and load used during each set and is dependent on the client's goals and fitness levels. heavier loads and slightly longer rest periods are recommended for clients seeking maximal strength, whereas moderate loads and shorter rest periods are ideal for clients seeking muscular hypertrophy or body comp changes

horizontal loading

refers to performing all sets of an exercise or body part before moving on to the next exercise or body part -3 sets of chest then 3 sets of back. -most commonly used in health clubs and is appropriate for hypertrophy, maximal strength, and power training -downside is the amount of time spent resting -can be metabolic progression if rest periods are monitored and limited to 30 to 90 seconds.

metabolic specificity

refers to the energy demand placed on the body. to develop aerobic endurance, resistance training will require prolonged bouts of exercise, with minimal rest between sets. uses primarily aerobic paths. -to develop maximal strength or power, resistance training programs require longer rest periods to restore ATP, so the intensity of each exercise can remain high. atp supplied through anaerobic pathways

the circuit training system

series of exercises that an individual performs one after the other, with minimal rest between each exercise -low to moderate number of sets 1-3, with moderate to high reps 8-12 and minimal rest between. great for those with limited time and want to alter body composition

the main adaptations that occur from resistance training are

stabilization, muscular endurance, hypertrophy, strength, and power

training volume

sum of reps performed in a given set during each training session multiplied by the resistance used. -total of reps, sets, and load performed in a training session reps x sets x weight -higher volume, multiple set protocols have consistently proven their superiority over single-set protocols with increased muscular hypertrophy and strength. -volume and intensity must be strategically and systematically increased to avoid training plateaus and necessitate continuous progress. -change volume by altering number of exercises performed, reps, or sets -as volume increases, intensity decreases.

strength

the ability of the neuromuscular system to produce internal tension, specifically in the muscles and connective tissues that pull on the bones, to overcome an external force. -whether the external force demands the neuromuscular system to produce stability, endurance, maximal strength, or power, internal tension within the muscles is what leads to force production. -the degree of internal tension produced is the result of strength adaptations. the specific form of strength or internal tension, which is produced from training, is based on the type and intensity of training used by the client.

power

the ability of the neuromuscular system to produce the greatest possible force in the shortest possible time -force times velocity -build on stabilization and strength adaptations -focus is to get the neuromuscular system to generate force as quickly as possible -an increase in either force or velocity increases power -increasing weight (force), or increasing the speed at which the weight is moved (veolcity) -increases the number of motor units activated, the synchronization between them, and the speed at which they are activated. -GAS and principle of specificity both dictate that to maximize training for this type of adaptation, both heavy and light loads must be moved as quickly as possible, yet in a safe fashion. superset fashion can create the necessary adaptations to enhance the bodies ability to recruit a large number of motor units and increase the rate of activation.

muscular endurance

the ability to produce and maintain force production for prolonger periods of time -helps increase core and joint stabilization which is the foundation on which hypertrophy, strength, and power are built -training for muscular endurance of the core focuses on the recruitment of muscles responsible for postural stability, type 1 muscle fibers -high reps -strength training alone may improve endurance to a certain extent but specificity of training produces the. greatest improvements -high reps, which increases time under tension and or minimizes rest periods between sets

stabilization

the bodies ability to provide optimal dynamic joint support to maintain correct posture during all movements -in other words, getting all the muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time to support our joints and spine. -requires high levels of muscular endurance for optimal recruitment of prime movers to increase concentric force production and reduce eccentric force -repeatedly training with controlled, unstable exercises increases the body's ability to stabilize and balance itself. -may not gain the same level of stability and could worsen if isnt done -it increases the ability of the body to stabilize the core and thus move the arms and legs more efficiently

muscular hypertrophy

the enlargement of skeletal muscle fibers in response to being recruited to developed increased levels of tension, as seen in resistance training. -characterized by an increase in cross sectional area of muscle fibers resulting from an increase in myofibril proteins, along with muscle fiber anatomy and function -although the visible signs of hypertrophy may not be visible from 4 to 8 weeks in an untrained client, the process begins early regardless of the intensity used -resistance training protocols that use a variety of rep ranges with progressive overaload, lead to muscular hypertrophy. -progressive resistance training programs using a variety of repetition protocols, with progressively higher loads and sets, will result in increased hypertophy in adults.

alarm reaction stage of general adaptation syndrome

the initial reaction to a stressor -fatigue, joint stiffness, DOMS -6 to 48 hours after initial injury of the neuromuscular system -over the course of 24 to 48 hours, when a person begins a new. training routine or unaccustomed exercise, muscles may exhibit classic DOMS -stimulates an increase in oxygen and blood supply, neural recruitment to working muscles, bone formation, increased joint load and tolerance, and connective tissue strengthening. it is believed that if small doses of damaging stimuli were to persist, the injured organism would develop a large resistance to the stimulus, and the bodies appearance and function would return to homeostasis.

training duration

the length of a training session -duration and intensity have inverse relationship -typically between 30 and 90 minutes

training intensity

the load as it relates to resistance training, has been shown to substantially influence muscle hypertrophy and is argued to be the single most important for stimulating muscle mass -can be expressed as a degree of effort involved with training, it can also be expressed as a percentage of 1 rep max and equates to the number of reps that can be performed at a given weight

stabilization focused resistance exercises are

unstable in nature and typically require a standing, single leg-stance, or the use of a balance modality. the client must support their spine and posture with their core and joint stabilizers versus relying on artificial support like a bench or machine. -only should introduce an amount of stability that can be safely controlled by the client!!!! this DEPENDS -not ideal for muscular hypertrophy or muscular strength because heavier loads are required which necessitates a stable environment for safety reasons -stabilization focused resistance exercises lay a solid foundation of core and joint stability, prior to client attempts at advanced forms of strength training, and play an integral role in periodized training plan

valsalva maneuver

useful when perfoming maximal or near maximal lifts to ensure spinal stability -expiring against a closed glottis, creating additioanl intra abdominal pressure and spinal stability -reduces the compressive forces on the spinal discs -requires bracing the trunk, using abs, and the diaphragm.

power is also

work divided by time -watts