KIN 462 Notes 9 Strength & Resistance Training

Elastic resistance bands

Another form of variable resistance training - match exercise with ascending strength curve (e.g. squats, bench press)

(1) Activites of daily life = less physiologically stressful (2) Prevent/manage chronic disease (osteoporosis, type 2 diabetes, obesity, sarcopenia, etc) (3) Sports/Performance Related Benefits (strength, power, endurance)

Benefits of Resistance Training

Circuit training

Exercises are one after another with rest only at the end of the circuit - allows for an increase in the overall "intensity" of the workout + Shortens down time and keeps heart rate higher + Exercises are arranged by opposing muscle groups to allow muscle recovery between exercises + Can improve fatigue resistance

(1) Relative Load (%1RM) (2) Duration of Contraction (3) Onset of muscular Fatigue (have to recruit more muscles > greater compression of blood vessels) (4) Use of isometric Handgrip (5) Use of Valsalva Maneuver

increase in BP with resistance exercise proportional to: (5)

Repetition

one complete cycle of a resistance training exercise

8-12 RM

# of repetitions recommended for health related improvements in muscular fitness + *older adults, beginners & sedentary individuals may want to start with lower load (40-50% 1RM) but progress to _-__RM (60-80% 1RM)*

Recommended # of sessions, load, # or repetitions, # of sets & rest interval

*Recommended # of sessions/week* (Novice) 2-3 (intermediate) 3-4 (total body vs split) (Advanced) 4-6 (split) *Load* - 60-80%1RM (8-12 reps) + use smaller resistance (40-50%1RM for beginners and elderly) (Endurance) (N) <65%1RM (I) <70%1RM (A) <75%1RM (Hypertrophy) (N, I & A) 67-80%1RM (Strength) (N) >70%1RM (I) >80%1RM (A) >85%1RM (Power) (N) n/a (I) 30-60%1RM (A) 30-70%1RM *Repetitions* - 60-80%1RM (8-12 reps) + for elderly and beginners, use 10-15reps (40-50%1RM) (Endurance) (N) 10-15 (I) 10-15 (A) 10-25 (Hypertrophy) (N) 8-12 (I) 6-12 (A) 6-12 (Strength) (N) </=6 (I) </=6 (A) </=6 (Power) (N) n/a (I) 3-6 (A) 1-6 *Sets* - 2-4 sets for most adults + a single set can be effective (especially older populations & beginners) (Endurance) (N) 1-3 (I) >/=3 (A) >/=3 (Hypertrophy) (N) 1-3 (I) >/=3 (A) >/=3 (Strength) (N) 1-3 (I) >/=3 (A) >/=3 (Power) (N) n/a (I) 1-3 (A) 3-6 *Rest interval* (Endurance) >/=30sec (Hypertrophy) 30-90sec (Strength) 2-5min (Power) 2-5min

Intensity

1/8 Acute Training Variables of Resistance training - workload/resistance is primary measure of _________ - composed of + load (%1RM) + number of repetitions - To increase _________ (a) increase weight (b) increase number of reps (c) decease rest between sets

(1) *Multi-joint exercises before single joint* (2) *Priority system* (goals, needs, weaknesses, injury rehab) (3) *alternating upper and lower body* (4) *Alternating push/pull exercises* (agonist/antagonist)

4 factors that influence exercise order

Set

A group of repetitions -

(1) Requirements/demands of sport/occupation (2) Characteristics of athlete/client

When designing a resistance training program, you design is based on the analysis of 2 things

Volume load Pressure load

(1) Aerobic training = /\ HR proportionate to intensity of the imposed activity - *(1)______ ____ on heart increasing CO (/\HR & SV) & \/ TPR, /\ SBP, - DBP* (2) *Isometric = (2)________ ____* /\ CO (slight /\ HR, - SV) + */\ TPR (compressed blood vessels) = /\ SBP & DBP proportional to relative force exerted* (3) Dynamic Resistance training = /\ HR proportionate to tension exerted (/\TPR) - *(1)______ ____ and (2)________ ____* = results in a disproportionate increase in systolic, diastolic and mean BP + dangerous for people with hypertension - Severity of (2)________ ____ dependent on (1) Magnitude of relative resistance (%1RM) (2) Size of working muscle (3) Duration of muscle contraction relative to intervening rest between repetitions and sets

1-2 none or little minimal 2-3 medium basic 3-4 High High

(1) Beginners/untrained: <2months training; (frequency) = _-_days/week; (training stress) = ____ or ______ (technique/skill) _______ (2) Intermediate/moderate resistance trained: 2-6months (frequency) = _-_days/week (training stress) = ______ (technique/skill) _____ (3) Advanced/well resistance trained: >1year (frequency) = _-_days/week (training stress) = ____ (technique/skill) ____

Alternate Split Routine

1/3 different training routine - Most common in bodybuilding + e.g. Monday = Chest, Tuesday = Back, Wednesday = Legs + Not generally recommended for health/fitness + May result in loads/volume that would cause excessive muscle damage, soreness and lack of gains over time for most people

total (whole) body routine

1/3 different training routine - both 2-3days/week are felt to effectively build and maintain strength regardless of level + for each session, one would train most of the body, focusing on compound exercises (e.g. bench press) + good option for those who are time constrained

Upper/lower body routine (split)

1/3 different training routine - scheduling separate workouts for upper and lower body + Each is trained separately on a separate workout day - UPPER = Chest, Back, Shoulders, Biceps and triceps - LOWER = Quadriceps, hamstrings, calves, lower back and abs - Often this is a 4 day/week pattern/rotation (2 days per week for each area)

Free weights vs Machines

1/5 aspects of Exercise selection (1/8 Acute Training Variables of Resistance training) (1) ____ _______ vs (2)________ - considerations (a) fit/adaptability (children, overweight, variety) (b) range of motion (fixed path vs free; often can set ROM limits) (c) additional muscle requirements (joint stabilization) (d) need for a spotter (safety) (e) Variable-resistance vs constant resistance load (lever arm, cam, or pulley arrangement; *elastic bands also offer variable resistance) (f) Ease/Perception of use (for beginners) (g) Availability (2) + are simple and same + help stabilize the body and limit movement about specific joints + have demonstrated less neural activation that (1) + both (1) and (2) are effective, but emphasis (1) for advanced programs

Stable vs unstable

1/5 aspects of Exercise selection (1/8 Acute Training Variables of Resistance training) (1)______ vs (2)________ + examples: stability ball, bosu ball, wobble boards, foam rollers, balance pad + unilateral exercises (theoretical rational for (2)________) + specificity + greater core stability (injury prevention, balance, performance) + greater NM stress (increase activation of stabilizers and trunk muscles) (what we know) - Training on/with an "(2)________ surface" results in + /\ activation of trunk muscles and limb muscles + \/ force production of agonist muscles + \/ risk of re-injury & LBP (criticisms of research) + use of relatively untrained subjects + training loads used + limited long term research (*Things to consider*) (a) \/ Load/resistance (b) /\ risk of injury (balance, coordination prereq) - consider ground based (primary) exercises and unilateral exercises

Bilateral vs Unilateral

1/5 aspects of Exercise selection (1/8 Acute Training Variables of Resistance training) (1)_________ vs (2)__________ (2) may - Increase the demand for balance (less "stable" = recruit additional muscle) - Overload the agonist muscle group while reducing the total resistance (perhaps useful hypertension/injury) - Feedback on L vs. R symmetry - Not limited by (1)_________ Strength/Force Deficit

Assistance (supplementary) Exercises

1/5 aspects of Exercise selection (1/8 Acute Training Variables of Resistance training) - Exercises that recruit smaller muscle areas, typically involve only one primary joint. - Are generally considered less important to improving sport performance/ADL - Often less "sport-specific" e.g. chest flies, lateral raises, triceps pull down, bicep curl, leg extension, leg curl, calf raises (rationale for use) + Strengthen (synergist, stabilizing) muscles used in primary exercises + used for improving muscle mass + prehabilitation/rehabilitation exercises

Primary (structural/core) exercises

1/5 aspects of Exercise selection (1/8 Acute Training Variables of Resistance training) - Multi-joint exercises + Exercises that recruit one or more large muscle areas, involve two or more primary joints. + Typically require stabilization of posture while performing exercise + Typically, receive priority when selecting exercises because of their direct application to the sport/ADL. e.g. bench press, lat pull down, bent over row, shoulder press, leg press, squat, deadlift (rationale for their use) - Large muscle mass, movement at multiple joints + Greater resistance can be lifted + Often require trunk/spinal stabilization (Structural exercise) + Often used in power training - High level of coordination/skill → Technical consideration + More "Sport specific"/Functional + Transfer/Carry over to sport/activity

Volume

1/8 Acute Training Variables of Resistance training - ______ of resistance exercise is determined by (a) # of sets (b) # of reps - ideally each muscle set should be trained a total of 2-4 times + these sets may be derived from the same exercise or from a combination of exercises affecting the same muscle group (using different exercises to train the same muscle group adds variety, may prevent long-term mental staleness) - Reasonable rest interval between sets = *2-3 mins* (influenced by training goal) (Considerations) - 4 sets > 2 sets, HOWEVER even a single set/exercise will significantly improve muscle strength (particularly among novices) + consider time demands, diminishing returns, training status of client - *older adults = 1 set is adequate* - each set should be performed with proper form and to the point of muscle fatigue but not failure, because exerting muscles to the point of failure increases the likelihood of injury or debilitating residual muscle soreness, particularly among novices. • If the objective of the resistance training program is mainly to *improve muscular endurance* rather than strength and mass, a *higher number of repetitions, perhaps 15-25*, should be performed per set along *with shorter rest intervals and fewer sets* (i.e., 1 or 2 sets per muscle group).

Exercise order

1/8 Acute Training Variables of Resistance training - at least 1 exercise per major muscle group (1) *Multi-joint exercises before single joint* + energy demanding > fatigue > \/ strength and technique > \/ quality of training & /\ injury risk (1a) *Power before strength* (2) *Priority system* - goals, needs, weaknesses, injury rehab (3) *alternating upper and lower body* (or agonist/antagonist) - *Circuit training* - *only applies to total body workouts* - increases time effectiveness (4) Alternating Push/Pull exercises (agonist/antagonist) - *applies to upper body/lower body split routines* - "Super-set" - makes for a shorter, more intense workout

Rest interval

1/8 Acute Training Variables of Resistance training - between sets & between exercises - ACSM recommends 2-3minutes + for training quality and training outcome - Recovery + energy systems (substrate availability) + Neural recovery (performance of subsequent sets; type of exercise - power) Factors that influence rest interval + training status + training goal + training load + type of exercise (primary vs Assistance)

Frequency (training routine)

1/8 Acute Training Variables of Resistance training - general considerations + fitness level/training status + training volume/load + in-season or Off-season (Beginners) - 2-3day/week, nonconsercutive days - *total/whole body routine* (Intermediate) - 3days/week (total body) - 4days/weeks (split routine) - *Split routine* + split region (e.g. upper/lower body) muscle groups or muscle pattern (push/pull) (advanced) - 4-6days/week (split routine)

Exercise selection

1/8 Acute Training Variables of Resistance training - includes (a) Primary (structural/core) exercises (b) assistance (supplementary) exercises (c) Bilateral vs Unilateral exercises ( (d) Free weights vs Machines (e) Elastic resistance bands (f) Stable vs unstable - considerations + needs/goals (specificity principle) + equipment available + training experience (skill) + time client has to dedicate to training (time-efficient exercises when time is limited) (summary) - Resistance training regimens should focus on multijoint or compound exercises that affect more than one muscle group (e.g., chest press, shoulder press, pull-down, rows, pushups, leg press, squats, deadlifts). - Single joint exercises targeting major muscle groups (e.g., biceps curls, triceps extensions, quadriceps extensions, leg curls, and calf raises) and exercises that affect core muscles should also be included in a resistance training program. - To avoid creating muscle imbalances that may lead to injury, opposing muscle groups (i.e., agonists and antagonists), such as the chest and upper back or the quadriceps and hamstring muscles, should be included in the resistance training routine

(1) Muscle balance (between agonist/antagonist, upper/lower body, right/left) (2) Muscle action (concentric vs eccentric vs isometric) (3) Movement pattern (neural adaptation) (4) Range of motion (joint angle for isometric) (5) Velocity of contraction (6) Load vs repetition

7 Training principles for Resistance training - Specificity

(1) Exercise Selection (type/Choice) (2) Exercise Order (3) Frequency: Routine (4) Training Resistance/load (5) Number of repetitions (6) Number of sets (7) Tempo of lift (not covered) (8) Range of motion (not covered)

Acute Training Variables of Resistance training (8)

power

Muscular strength and endurance are often the foundation of a general training regimen focusing on health/fitness outcomes for young and middle aged adults, however, *muscular _____ should be equally emphasized*. - *Older adults (≥65 yr) may particularly benefit from _____ training* because this element of muscle fitness declines most rapidly with aging, and *insufficient _____ has been associated with a greater risk of accidental falls*. Importantly, aged individuals can safely perform the fast-velocity muscular contractions, or repetitions, that optimally develop muscular _____

(1) No Valsalva maneuver during lifts (2) No Breath holding (proper breathing: exhale on effort, inhale on eccentric) (3) No isometric contractions (4) /\ rest interval between repetitions (5) Keep load between 60-80% of 1RM (6) No sets "to fatigue" (7) Unilateral exercises

Recommendations to minimize CV risk of resistance exercise: (7)

Specificity

Training principles for Resistance training ___________ (1) *Muscular balance* + between: (a) Agonist and antagonist (quad:hamstring strength ratio) (b) Upper & lower body (c) Right & left (2) *how the muscle is trained* (a) *Muscular action* + *Concentric* (shortening muscle; force > load) + *Eccentric* (muscle fiber lengthens; load > force; associated with DOMs; highest force levels) (greater force/unit muscle size; less metabolically demanding; promotes hypertrophy) + *Isometric* (no visible movement; static; force = load) (b) *Movement pattern* (exercise; learning neural adaptations) (c) *Range of motion* (joint angle for isometric) (d) *Velocity of contraction* (e) *Load vs Repetition* (intensity)

(1) Muscle involvement (what muscle groups need to be trained) (2) Muscle actions and movement patterns (including ROM) (3) Muscular strength/endurance requirements (4) Power/speed requirements (5) Duration of muscle activity (energy system) (6) Body composition factors (hypertrophy, relative vs absolute strength) (7) Stability/Balance requirements (8) Injury patterns (common sites for joint and muscle injury and causative factors: "prehabilitation")

When designing a resistance training program, you design is based on the analysis of 2 things - 1/2 = *Requirements/demands of sport/occupation* 8 requirements

(1) fitness level/training status (training background/experience; strengths/weaknesses) (2) Individual goals (3) Injury background (current health/injury status; prevent re-injury; any contraindicated exercises) (4) Is resistance training safe for the client

When designing a resistance training program, you design is based on the analysis of 2 things - 1/2 = *characteristics of the client/athlete* 4 considerations

Progressive overload

___________ ________ for resistance training load and repetitions + 2 for 2 rule + conservation (as little as 1x/week as long as training intensity [resistance] lifted is held constant) (How much to increase) - /\ by 2-10% + less trained (*UB = </=5lbs; LB 5-10lbs*) + well trained (*UB = 5-10lbs; LB >10lbs*) - delayed onset muscle soreness + too much, too soon + associated with eccentric contraction (other ways to add overload) - ./\ frequency (change routine) - /\ # of sets - /\ # of exercises - \/ rest interval

Strengths - multi-joint > single joint for UB - Good # of sets (untrained) Weaknesses - for LB was doing single joint exercises before multi-joint exercises - she is a beginner, might benefit from *whole body routine* - workout load is too high (4-6RM), better to start with 12RM and work towards 4-6RM when she is trained - at 3 mins rest interval is on high end (2-3mins) - If gonna do split routine, alternate between agonist/antagonist exercises to make exercise session quicker (2) Increase reps (8-12), decrease rest (30-90s), increase sets (1-3 Novice; >3 Intermediate) (3) Increase reps (>12), decrease rest (<30s), increase sets (1-3 Novice; > 3 Intermediate

critique the resistance-training aspect of program (strengths/weaknesses) (2) If she wanted to increase muscle size (3) If she wanted to increase muscular endurance

Load

key training variable - The resistance lifted - along with # of reps, determines intensity - common way to set/prescribe the load is to use %1RM + typically it is recommended to use *8-12RM* (around 60-80%1RM) + for health related improvements in muscular fitness + *older adults, beginners & sedentary individuals may want to start with lower load (40-50% 1RM) but progress to 60-80% 1RM* - Starting point depends on: + training status + Training goals