Muscular Strength and Endurance Assessments and Programming

List the fundamental principles of resistance training

(a) Progression, (b) Regularity, (c) Overload, (d) Creativity, (e) Enjoyment, (f) Specificity, and (g) Supervision •P.R.O.C.E.S.S.

It is reasonable for individuals to begin plyometric training....

- 1 or 2 sets of 6 to 8 reps of lower intensity drills and gradually progress to several sets of higher intensity exercises.

Exercise is medicine: Prediction of CV risk Explain what was found regarding grip strength: where 140,000 adults examined in the Prospective Urban Rural Epidemiology study

- Grip strength was inversely associated with all-cause mortality (as grip strength went up, all-cause mortality went down) - Grip strength was a stronger predictor than was systolic blood pressure

Benefits of muscular assessment

- Provide valuable information about an individual's baseline fitness. - Highlight a client's progress and provide positive feedback that can promote exercise adherence. - Adults who undergo fitness testing should complete a health history questionnaire and individuals at cardiovascular or orthopedic risk should be identified.

The Principle of Progression (P.r.o.c.e.s.s)

- The demands placed on the body must be continually and progressively increased over time to achieve long-term gains in muscular fitness. - Over time, physical stress on the body must become increasingly challenging. - This principle is particularly important after the first few months of resistance training when the threshold for training-induced adaptations in conditioned individuals is higher

PROGRESSION: A reasonable guideline for a beginner is to increase the training weight about ____ to _____ per week and decrease the repetitions by ___ to ____ when a given load can be performed.

- increase the training weight about 5% to 10% per week - decrease the repetitions by 2 to 4

The 1-RM

- the standard muscular strength assessment -The heaviest weight that can be lifted only once. -Assumes proper technique.

Example of periodization:

-2 or 3 sets with 8 to 10-RM loads on Monday -3 or 4 sets with 4 to 6-RM loads on Wednesday -1 or 2 sets with 12 to 15-RM loads on Friday

Standardized conditions for muscular fitness assessment include the following:

-Aerobic warm-up -Equipment familiarization -Strict posture -Consistent repetition duration (movement speed) -Full ROM -Use of spotters (when necessary)

7 resistance training program variables

1) Choice of exercise 2) Order of exercise 3) Resistance used 4) Training volume (total number of number of sets and repetitions) 5) Rest intervals between sets and exercises 6) Repetition velocity 7) Training frequency

How to perform the push up test

1. Explain the purpose of the test to the client 2. Inform clients of proper breathing technique 3. The push-up test usually is administered with men starting in the standard down position. For women, the modified knee push-up position is often used. 4. The subject must raise the body by straightening the elbows and returning to the down position until the chin touches the mat. The stomach should not touch the mat 5. For both men and women, the subjects back must be straight at all times and the subject must push up to a straight-arm position 6. Demonstrate the test and allow the client to practice if desired 7. Remind the client that the maximal number of push-ups performed consecutively without rest is counted as the score 8. Begin the test when the client is ready. Stop the test when the client strains forcibly or is unable to maintain the appropriate technique within 2 repetitions

1RM how to:

1. Perform a warm-up for 5-10 min with low-intensity aerobic exercise and dynamic stretching 2. Perform a specific warm-up with several repetitions with a light load 3. Select an initial weight within the subject's perceived capacity (~50%-70% of capacity) 4. Attempt 1RM life; if successful, rest approximately 3-5 min before the next trial 5. Increase resistance progressively (2.5-20kg) until the subject can not complete the lift. The 1RM should be obtained within 4 sets to avoid excessive fatigue 6. The 1-RM is recorded as the heaviest weight lifted successfully through the full ROM with proper technique

Motor unit

A motor neuron and all of the muscle fibers it innervates (innervates muscle fibers)

Synergist

Accessory joint movers Bicep curl: brachioradialis is accessory

Modifiable risk factor associated with resistance training injuries that can be reduced and modification by the qualified EP-C: Unsafe exercise environment

Adequate training space and proper equipment layout

How is overload typically manipulated?

Changing exercise intensity, duration, or frequency

Plyometric Training

Characterized by quick, powerful movements that involve a rapid stretch of a muscle (eccentric) immediately followed by a rapid shortening of the same muscle (concentric).

Modifiable risk factor associated with resistance training injuries that can be reduced and modification by the qualified EP-C: Improper use of equipment

Clear instruction on exercise technique and training

Modifiable risk factor associated with resistance training injuries that can be reduced and modification by the qualified EP-C: Health-related concern

Communicate with treating clinician and modify program

Fascia

Connective tissue, surrounding muscle providing stability being flexible

Myofibril

Consists of many sarcomeres

Handgrip strength assessment

Determines muscular strength (good overall assessment of grip strength)

What should each client have before a muscular fitness test? What also should precede the testing?

Each client should have a familiarization session before participating. That way they feel competent and comfortable performing the exercise •Large amplitude dynamic movements (also known as dynamic stretching) and test-specific activities should precede muscular fitness testing.

Explain the proper breathing technique during the push up test

Exhale with the effort, which occurs when pushing away from the floor

Concentric phase of a squat

Going from squatting to standing

Eccentric phase of a squat

Going from standing to sqatting

Guidelines for resistance training: Progression

Gradual progression is recommended

Modifiable risk factor associated with resistance training injuries that can be reduced and modification by the qualified EP-C: Excessive load and volume

Gradual progression of training program

Guidelines for resistance training: Sets

Improve strength & power in most adults: 2-4 sets Novices and older adults: 1 set can be effective

Modifiable risk factor associated with resistance training injuries that can be reduced and modification by the qualified EP-C: Muscle imbalances

Include agonist and antagonist exercised for selected muscle groups

Guidelines for resistance training: Type

Include multiple-joint exercises for major muscle groups Target agonist and anagonist muscle groups to avoid muscle imbalances Different types of equipment and body weight exercises can be used

What influences the rate and magnitude of muscular strength/endurance adaption?

Initial level of fitness, heredity, age, gender, nutritional status, and health habits (e.g., sleep)

The connective tissue in muscle

Like a rubber band that stretches and recoils to provide added force to muscle contraction

Single muscle fiber

Made of myofibrils

Muscle cell or muscle fiber

Made up of groups of myofibrils (which consists of many sarcomeres)

Modes of Resistance Training

Major modes include: weight machines, free weights, body weight exercises, and broadly defined category of balls, bands, and elastic tubing

Modifiable risk factor associated with resistance training injuries that can be reduced and modification by the qualified EP-C: Inadequate recuperation

Modify training program and consider lifestyle factor such as proper nutrition and adequate sleep

Dynamic constant external resistance (DCER)

Most common method of resistance training for enhancing muscular fitness. Describes a type of training in which the weight lifted does not change during the lifting (concentric) and lowering (eccentric) phase of an exercise. •Different types of training equipment, reps and sets can be used in DCER training.

Guidelines for resistance training: Intensity

Muscular Strength Sedentary person: 40-50% 1RM Intermediate: 60-80% 1-RM Experienced: can use heavier loads greater than or equal to 80% 1-RM Muscular endurance: Lighter loads (<50% 1-RM) and shorter rest periods between sets should be used to improve local muscular endurance

Guidelines for resistance training: Repetitions

Muscular strength Most adults: 8-12 reps Deconditioned and older individuals: 10-15 reps Muscular endurance 15-20 reps

Does the weight lifted change throughout the ROM in dynamic constant external resistance?

No

Guidelines for resistance training: Time

No specific time has been identified

What muscles will adapt to stress?

Only muscles that are used during exercise

Example of dynamic Constant External Resistance

Power clean

Size Principle

Recruitment occurs from smallest groups to largest groups depending on demands.

What are some of the benefits gained by muscular strength and endurance training

Reductions in mortality, CVD risk factors and improved body composition

Guidelines for resistance training: Frequency

Resistance train 2-3 nonconsecutive days per week

Guidelines for resistance training: Pattern

Rest intervals: 2-3 min between sets Recovery period: 48hr between muscle group sessions

Progression during eccentric actions must occur ____________ to reduce risk of muscle strain.

Slowly

Sarcomere

Smallest contractile unit within a muscle, which is made up of different proteins

Different training loads

Stimulate different muscle fibers

Modifiable risk factor associated with resistance training injuries that can be reduced and modification by the qualified EP-C: Poor trunk control

Targeted resistance exercises for core musculature

Critical factor in Plyometric Training

The amount of time it takes to change direction from the eccentric to the concentric phase of the movement This time period is called the amortization phase as should be as short as possible (<0.1 second) to maximize training adaptations.

Muscular fitness tests are specific to

The muscle groups being assessed, the velocity of movement, the joint range of motion (ROM), and the type of equipment available

Access upper body strength and endurance with

The push up test

What is controlled during isokinetic training?

The speed of movement—rather than the resistance—is controlled during isokinetic training (The best approach is to develop increased strength and power at different movement speeds)

Explain the purpose of the push up test to a client

To determine how many push ups can be completed to reflect strength and endurance

DCER exercise provides enough resistance in some parts of the movement range but not enough resistance in others. How do you overcome this?

To overcome this, variable resistance machines provide a specific movement path that makes the exercise easier to perform.

True or false: Muscular Fitness Tests need to be individualized for each client.

True

How often should someone resistance train?

Two to three training sessions per week on nonconsecutive days is reasonable for most adults.

What are the two muscle fiber types?

Type I (slow twitch) Type II (fast twitch)

Muscular strength and endurance can improve the quality of life for

all ages

The highest force produced occurs during

an eccentric muscle action.

One of the oldest modes of training

body weight

A 10-RM

can also be used to assess muscular strength.

As the velocity of movement increases, the amount of force that is generated _________ during a concentric muscle contraction and __________ during an eccentric muscle action.

decreases during a concentric muscle contraction and increases during an eccentric muscle action.

Open kinetic chain

distal joint is free to move.

Closed kinetic chain

distal joint segment is stationary; mimic everyday activities.

Dynamic constant external resistance (DCER) is commonly used to

enhance motor performance skills and sports performance.

Smaller or low-threshold motor units (mostly type I fibers) are recruited

first and larger or high-threshold motor units (mostly type II fibers) are recruited later.

Maximal force produced during an isometric muscle action is __________ than seen during a concentric contraction.

greater than seen during a concentric contraction.

Ratio of the two fiber types vary, and are largely dependent on

heredity

Type II (Fast Twitch)

high glycolytic capacity, a higher contractile force capability and better for strength and power activities.

Type I (Slow Twitch)

high oxidative capacity, a lower contractile force capability and better for endurance activities.

Training in the 4 to 6 RM range will recruit ________ of units than training in a 12 to 15 RM range.

higher levels

Periodization

is based on the principle that different training loads and power requirements recruit different types and numbers of motor units.

Antagonists

muscles that oppose movement Bicep curl: Triceps brachii

Sit up test

muscular endurance

Eccentric contractions

occur when the muscles are lengthening.

Concentric contractions

occur when the muscles are shortening.

Two plus two rule

once a client can perform two or more additional repetitions over the assigned repetition goal on two consecutive workouts, weight should be added to the exercise during the next training session.

How should you optimize training adaptions in plyometric training?

performance of more than 40 repetitions per session appears to be the most beneficial plyometric training volume (important to progress slow. Very physically demanding movements)

Agonists

primary joint movers Bicep curl: Bicep brachii primary mover

Free weights are more beneficial for ____________

recruiting accessory muscles and utilize balance.

When strength comparisons are made between individuals the values should be expressed as

relative values (per kilogram of body weight).

A combination of ___________ and ___________ should be performed.

single joint and multi joint exercises

Initial assessment of muscular fitness and a change in muscular strength or muscular endurance over time can be based on...

the absolute value of the weight lifted or the total number of repetitions performed with proper technique.

What do the fundamental principles of resistance training determine?

the effectiveness of all resistance training programs

Static action typically happens during the "sticking point" of an exercise when

the force produced by the muscle equals the resistance.

Even with heavy loads...

the lower threshold units are still recruited first as higher levels are recruited as necessary.

Isometric, or static, action occurs when

the muscle is loaded, however no movement at the joint takes place

In DCER- •The heaviest weight that can be lifted throughout a full ROM is limited by

the strength of a muscle at the weakest joint angle.

Fiber type cannot be changed, however,

training can alter their involvement in movements.

The size of a motor unit as well as the number of fibers within a motor unit

varies within different muscles.

Overload Principle (p.r.O.c.e.s.s)

• In order to enhance muscular fitness, the body must exercise at a level beyond that at which it is normally stressed. • Overload is typically manipulated by changing the exercise intensity, duration, or frequency.

Order of exercise

• Large muscles before small muscles; multijoint before single joint. • More challenging exercises done in the beginning when fatigue is minimal. • Experienced individuals may choose to utilize a split routine. • Ultimately, training time availability and personal preference should help determine type of routine.

General Recommendations of resistance training

• Resistance training has the potential to offer unique benefits to men and women of all ages and abilities. • Designing an effective program can be complex. • Programs should be individualized and consistent with one's personal goals. • Safe and effective programs utilize good instruction, proper progression and consistent evaluations. • Effective leadership and continual motivation help maintain consistency within a program.

Regularity Principle (p.R.o.c.e.s.s)

• Resistance training must be performed regularly several times per week in order to make continual gains in muscular fitness. • Two to three training sessions per week on nonconsecutive days is reasonable for most adults. • Proper recovery is still crucial. • Long-term gains in muscular fitness will be realized only if the program is performed on a regular basis.

Choice of exercise

• Select exercises that are appropriate for an individual's exercise technique experience and training goals. • Promote muscle balance across joints and between opposing muscle groups. •Strengthen the abdominals, hip, and low back for postural control. •Include multidirectional exercises that utilize stability.

Creativity Principle (p.r.o.C.e.s.s)

• Use imagination and ingenuity to optimize training-induced adaptations and enhance exercise adherence • Incorporate novel exercises and equipment in order to best address each client's needs and abilities

Resistance training

•A specialized method of physical conditioning which involves the progressive use of wide range of resistive loads and a variety of training modalities designed to enhance muscular fitness. •The term resistance training should be distinguished from bodybuilding and powerlifting, which are competitive sports.

List the four types of resistance training

•Dynamic constant external resistance (DCER) •Variable resistance training •Isokinetics •Plyometrics

Isokinetics

•Dynamic muscular actions that are performed at a constant angular limb velocity (The speed does not change throughout the course of the life) •Used by physical therapists and certified athletic trainers for injury rehabilitation (See a lot when working on knee rehab, may be on isokinetic device. No matter how hard they push or pull, can only move at a given speed)

Resistance training safety concerns

•EP needs to monitor the ability of all participants to tolerate the stress of strength and conditioning programs. -Without proper supervision and instruction, injuries that require medical attention can happen. •All exercises should be performed in a controlled manner using proper breathing techniques. -Avoid the Valsalva maneuver •EP should be able to correctly perform the exercises they prescribe and should be able to modify exercise form and technique if necessary. •Resistance training area should be well-lit and large enough to handle the number of individuals exercising in the facility at any given time.

Periodization explained in detail

•Goal is to constantly challenge training demands. •The general concept of periodization is to prioritize training goals and then develop a long-term plan that varies throughout the year. •The year is divided into specific training cycles (e.g., a macrocycle, a mesocycle, and a microcycle) with each cycle having a specific goal (e.g., hypertrophy, strength, or power). •The classic periodization model is referred to as a linear model because the volume and intensity of training gradually change over time. •A second model of periodization is referred to as an undulating (nonlinear) model because of the daily fluctuations in training volume and intensity.

Enjoyment Principle (p.r.o.c.E.s.s)

•Participants who enjoy exercising are more likely to adhere to the exercise program and achieve training goals •Enjoyment can be defined as a balance between skill and challenge

What should be considered for muscular strength/endurance program design?

•Programs should be based on a participant's health status, current fitness level, personal interests and individual goals. •Identify "at-risk" persons and those who may need medical clearance. •Consider current fitness status and previous exercise experience. •As individuals gain experience with resistance training, more complex programs are needed in order to make continual gains in muscular fitness.

specificity principle (p.r.o.c.e.S.s)

•Refers to the distinct adaptations that take place as a result of the training program. •The principle of specificity is often referred to as the SAID principle (specific adaptations to imposed demands). •The adaptations that take place in a muscle or muscle group will be as simple or as complex as the stress placed on them. •Important that exercises performed are consistent with the target activity (i.e., a certain sport). Take in consideration the end goal of the individual

Supervision principle

•The safety and efficacy of the exercise programs are maximized when qualified fitness professionals supervise activities while providing instruction and encouragement. •Adults that participate in supervised resistance training programs tend to self-select higher training loads then when not supervised. - Rest sessions shorter - Time on tasks greater

The amount of time it takes to change direction from the eccentric to the concentric phase of the movement is a critical factor in plyometric training. This time period is called the a______ as should be ___________ to maximize training adaptations.

•This time period is called the amortization phase as should be as short as possible (<0.1 second) to maximize training adaptations.