Resistance Training

Older Adult Resistance Training

-1 to 3 sets of 10 to 15 reps -muscular endurance should be focus -avoid holding breath (i.e. isometrics) -monitor using RPE scale -monitor HR and BP periodically

Small Group Training

-2-5 people -increased pay with less time -increased referrals -clients pay less -clients have social support -clients must have similar health history and exercise experience/level

Creatine

-Builds muscle mass/increase muscle stores when used with strength training, may provide extra boost of energy for HIIT lifting session -Produced by body and used as supplement

Acute Physiological Adaptions

-CNS sends motor neuron to corrects motor unit and muscle fiber -muscle told to contract -muscle fibers use fuel, i.e. glycogen and creatine phosphate -by-products, i.e. lactate, produced -endocrine system releases hormones, i.e. growth hormone and testosterone

Protein Supplements

-Whey: protein containing essential amino acids -Casein: 80% milk protein and releases amino acids promote muscle hypertrophy

Anabolic Steroids

-androstenedione -dehydroepiandrosterone (DHEA) shown to be dangerous and produce many negative side effects in men and women

pH Buffers

-b-Alanine -Sodium Bicarbonate Buffer the acidic content in muscle tissue which means muscle may be able to work harder for longer

Assessing Agility and Power

-client must be well-conditioned -client must not have posture or movement problems

Things to Consider for Resistance Program Design

-conduct assessment: conduct movement, history, tolerance for discomfort etc. -know client's experience and current condition -frequency should be appropriate for goals -exercise volume and load=intensity, sets, and reps -rest intervals

Chronic Physiological Adaptions

-increased strength: initially result of motor learning, aka neurological factors; ongoing results from activation and inhibition of muscles; causes microtrauma and repairing results in small strength gains -increased size (hypertrophy): satellite cells build larger muscles; increase in myofibrils (greater force) and sarcomeres (greater size)

Equipment Options

-machines -cables -free weights, kettle bells, med balls -body weight -elastic resistance

Phase 3 Program Design for Strength

-total body workout: sessions less days a week for longer period of time working every major muscle group; better for beginners because puts less stress on one or two muscle groups therefore decreasing change of DOMS -split routine: training a different major muscle group every single day -supersets: 2 exercises moving from one muscle group to the next; saves time because can work am muscle while previous rests (i.e. agonist and antagonist) -rest interval: 2-5 minutes *progress with double-progressive tool *72 hours recovery

Supplements

-whey -casein -sodium bicarbonate -b-alanine -caffeine -creatine -anabolic steroids -vitamins -minerals

Youth Resistance Training

-youth who train will have significant strength gains compared to peers -enhanced skeletal development and bone density -enhanced health overall -should be supervised, safe, include warm ups/cool downs -1 to 3 sets of 6-15 reps -increase by 5-10% -2 to 3 rest days

Define Muscular Strength

1 RM=one-repition maximum the highest resistance one can lift through a full ROM only once as strength increases, muscular power will increase

Different Styles of Groupings

1. Primary exercises followed by assisted 2. Upper/lower alternating 3. Push/pull alternating 4. uniplanar and multiplanar 5. muscle isolation vs. multijoint

How to Group Exercises

1. Primary exercises--larger muscle groups, 2-joint-span 2. Assisted exercises--smaller, isolated muscle groups, one-joint-span example: chest press-pecs are primary and triceps are assisted

Factors that Influence Strength and Hypertrophy (8)

1. Sex-men have greater muscle mass 2. Age-older you get, less muscle mass/strength you have 3. Hormones-high growth hormones and testosterone beneficial, also decreases w/ age 4. Muscle fiber type-more type 2 beneficial, increased by resistance training 5. Lever systems in the body-resistance and force arms 6. Muscle length*-the longer the better 7. Limb length-(strength) the shorter the better 8. Tendon insertion point-(strength only), further away from joint/axis allows one to curl heavier weights *most important factor for hypertrophy

Benefits of Resistance Training

1. increased RMR 2. increased muscular strength 3. increased muscular size 4. increased tendon strength 5. increased bond density 6. increased performance--physical capacity

Prerequisites for IFT Phase 4

=Performance Training -client must successful complete phase 2 and 3 -client must have good posture, movement, and high level of strength -trainer must recognize performance training is advanced and places stress on musculoskeletal system

Resistance Training Effects on RMR

=Resting Metabolic Rate resistance training=microtrauma and tears in muscle that need repair and remodeling=repairing requires more energy to be used while at rest=more repairing means more calories burned at rest

How Do Muscles Increase in Size & Strength?

By being stressed in a progressive manner The training program should gradually progress to being slightly stronger than normal to see positive gains. If muscles cease to show growth in strength or size, change the program to elicit new neuromuscular adaptions.

Define Specificity

Creating a program specific to client's goals--resistance, reps, and sets must match what client desires, i.e. endurance, hypertrophy, strength--muscles exercised must be appropriate to goals as well

DOMS

Delayed Onset of Muscle Soreness 24-72 hours post workout Result of eccentric lengthening exercises May decrease client adherence--gradual progression from low intensity, total-body workout, to high-intensity workouts

Define Overload?

Gradual progression of weight added, i.e. 5%, in order to continue to see positive gains

Training Intensities

Higher intensities require lower volume sessions, greater rest intervals, and more recovery days Lower intensities require higher volume sessions, less rest interval, and less recovery days *progress from low intensity high volume, to high intensity, low volume *refer to volume chart

Rest Intervals

Increased loads=increased rest intervals general fitness: 30-90 seconds endurance: less than 30 seconds hypertrophy: 30-90 seconds strength: 2-5 minutes power: 2-5 minutes less rest time increases a cardiovascular benefit

Phase 3 of Resistance IFT

Load training: muscle force production, increase goal of improving endurance, hypertrophy, and strength Traditional program designs: total-body, circuits, 3 sets of 12 reps, 90 mins of 10 diff. moves

Phase 2 of Resistance IFT

Movement training: goal is to efficiently perform all five major movements; bend and lift, single-leg, push, pull, rotation--conduct movement assessments to monitor work on sagittal plane, frontal plane, and transverse/rotational plane begin with proper posture and form of movement, then add resistance design: use FIRST (frequency, intensity, reps, sets, type of exercise), use double-progression protocol progress to phase 3 when client shows proper form, stable COG, and controlled movement

Training Tempo

No exact science... Concentric: 1-2 seconds Eccentric: 2-4 seconds --longer because this is where the results come in b/c it is more stressful on muscle

Phase 4 of Resistance IFT

Performance training: goal is to focus on power (force, speed, and time) and prepare athletes for specific sport program is for athletes, clients who are training for an event, weight loss, older adults to avoid falls, and development of lean, type2 muscle -plyometrics -speed and agility

IFT Model of Resistance Training

Phase 1: Stability/Mobility Training Phase 2: Movement Training Phase 3: Load Training Phase 4: Performance Training

Difference of Phase 3 and Phase 4

Phase 3 focuses on force and improving endurance. hypertrophy, and strength, while Phase 4 focuses on force as well as time that force is being produced

Define Agility

Phase 4 ability to accelerate immediately following a deceleration foot speed, quick changes in direction, reaction to cues --> requires high level of muscle and speed

Plyometrics Program Design

Phase 4: quick and powerful movements of stretch-shortening/concentric-eccentric cycles concentric=contraction of muscle amortization=between contraction and lengthening eccentric=lengthening of muscle rapidly stretched=involuntary contraction=increased force lower body (med-ball throws) and upper body (lunge jumps, jump tucks) intensity is determined by contact with floor, excess weight, height, and complexity of movement; as intensity increases, volume should decrease 1-3 non-consecutive days a week, 48-72 hours of rest *very advanced--client should only do if can squat 1.5 with 60% body weight

Define Periodization

Planned progression of a resistance training program 1. Macro cycle: 6-12 months 2. Mesocycle: 3 months 3. Microcycle: 2-42 weeks Pattern: as time goes in, intensity should gradually increase while volume should gradually decrease

Powerlifters vs. Bodybuilders

Powerlifters=lower volume b/c heavy load so less reps and sets--strength and speed Bodybuilders=higher volume b/c moderate load with more reps and sets--hypertrophy

Intensity in Relation to Adherence

Slow progression of intensity maintains client adherence -prevents DOMS -DOMS may lower client's confidence if they believe sore is bad, also if sore for a week may not return

Phase 1 of Resistance IFT

Stability and mobility training: goal is to develop stability and mobility throughout the kinetic chain strategy: reestablish proper neuromuscular function at and across joints Use static stretching, PNF, and myofascial release Start at pelvis (proximal stability, i.e. isometric plank), and work to distal extremities (i.e. dynamic squat)

Define Diminishing Returns

Strength plateau=positive gains no longer happen due to the client reaching genetic potential Solution=introduce new exercise to elicit new neuromuscular response

Define Physical Capacity

The ability to do work, perform work Resistance training increases ability

Define Transient Hypertrophy

The instant appearance of larger muscles immediately following an exercise...may be result of acid build-up

Phase 3 Program Design for Hypertrophy

Train with high volume and brief rest (higher weight than endurance, lower weight than strength) -high number of reps and sets, moderate weight, moderate-fast speed --> reps ~10-12, when 12 becomes easy then add 5% weight -rest interval ~30-90 seconds -can use free weights, cables, machines, body-weight -goal: fully fatigue a muscle -to assess if making progress, measure muscle mass circumference *72 hours of recovery

Phase 3 Program Design for Endurance

Use double-progression protocol: set a range of reps, i.e. 6-12, and progress 5% weight when client reaches max # with proper form -rest interval: 30-90 seconds -if goal is endurance, can make max # higher than normal *minimum 48 hours recovery

How to Progress Resistance Program

Use the double-progressive protocol 1. Progressive reps--set a max number of reps to reach 2. Progressive resistance--once client reaches max # with proper form, increase load by 5%

Vitamins and Minerals

V: B2 (riboflavin) and B12 to metabolize fuel, D and calcium to support bone growth M: Iron to deliver O2 to muscles and Zinc for protein synthesis

Body Composition

Weight comes from: 1. Fat 2. Non-fat: muscles, bones, tissues, etc. the more fat one has, the less their physical and physiological health is

Define Muscular Power

combo of muscular strength and speed best with moderate-fast pace with moderate load--too heavy weight will slow speed and decrease power

Define Muscular Endurance

continuous number of reps at a sub-maximal load

Define Muscular Volume

measures the amount of work done in a session: sets x reps OR load x sets x reps

Resistance Effect on Risks

resistance training is one of the most effective ways to reduce risk for illness and disease

Training Frequency

the more intense a session is, the more days of rest you need; increased intensity=decreased frequency days of week beginner: 2-3 days intermediate: 3-4 days advanced: 4-7 days

Speed and Agility Program Design

training to improve explosive force to specific movements requires acceleration/deceleration, quick movements while maintaining BOS and COG 1-3 non-consecutive days/week beginner: 15-30 seconds, <70% intensity intermediate: 10 seconds, >90& intensity advanced: 10-60 seconds, 70-90% intensity