Introduction to Resistance Training Lecture 1 PDF

Introduction to Resistance Training Lecture 1 Sept. 5, 2024  Physical fitness is the body’s ability to respond to or adapt to the demands and stress of physical effort  Musculoskeletal Fitness MUSCULAR ENDURANCE MUSCULAR S...

Introduction to Resistance Training Lecture 1 Sept. 5, 2024  Physical fitness is the body’s ability to respond to or adapt to the demands and stress of physical effort  Musculoskeletal Fitness MUSCULAR ENDURANCE MUSCULAR STRENGTH MUSCULAR POWER Definitions Muscular power Ability of a muscle or group of muscles to exert a maximal force as quickly as possible Muscular strength Maximal force (ie- 1RM) that can be exerted against a resistance Muscular endurance Ability of a muscle/groups of muscles to sustain a contraction or sustain repeated submaximal contractions for an extended period of time We can improve these MSK qualities through resistance training What is Resistance Training? Synonymous with “strength training” Anything that has you working against resistance Free weights (DB, BB, KB…) Machines Resistance bands Body weight (calisthenics) etc  Resistance Training Adaptations ↑ muscle strength ↑ stored ATP ↑ muscle endurance ↑ stored creatine ↑ maximal rate of force phosphate production ↑ stored glycogen ↑ anaerobic power ↑ ligament strength ↑ muscle fibre size ↑ tendon strength (hypertrophy) ↑ bone mineral content ↓ mitochondrial density ↓ % body fat ↑ fast heavy-chain ↑ fat free mass myosin  Effects on Body Composition ↑ Muscle mass Weight control Improved posture Increased energy expenditure: During exercise 24 to 48 hours after exercise Increased metabolism with increased lean body mass (long-term)  Other Benefits of RT Increased joint stability Stronger tissues (muscles, ligaments, tendons) Reduced pain (ie- knee, hip, and lower back problems) Improved balance Improved sport performance Physical independence What are the long-term consequences of not strength training? AKA: What happens to our body without sufficient resistance??  Consequences of not strength training… Sarcopenia 1% muscle loss per year Between ages 30 to 75, could lose 45% of muscle mass Decreased physical function Decrease in resting metabolic rate Decrease in bone density (↑ risk of osteoporosis) Decreased independence with age Due to decrease in muscle power* and strength Strength Training Myths and Misconceptions  Myth #1 “I don’t want to get big and bulky” The facts: Sex-related: Testosterone is 10-30 times higher in males compared to females Related to genetics: Muscle fibre type, body type Training volume Performance enhancing substances  Myth #2 “I want to lose fat from my thighs and abs, so I spend most of my time doing crunches and leg lifts” The facts: You cannot spot reduce Where fat is first taken up and deposited on the body is primarily a factor of genetics; as is where body fat is first lost Develop muscle in specific areas, and that same exercise will burn calories from the entire body  Myth #3 “I don’t want my muscle to turn to fat if/when I stop training” The facts: Completely different tissue types: Muscle fibres vs. adipose cells Muscle cells cannot convert to adipose cells  Myth #4 “I need to get in better shape before I start weight training” The facts: Beginners can increase their strength by as much as 50% in only 8 weeks after starting a regular resistance training program Helps overweight and obese individuals strengthen joints  Myth #5 “Working out with free weights is a better way of gaining muscle mass over using machines” The facts: Muscle hypertrophy is dependent on frequency, intensity, duration and genetics Strength Training Program Design Lecture 2 Sept. 10, 2024  Determining Appropriate Program Design Variables Needs analysis For sport/activity For individual Exercise selection Training frequency Exercise order Training load and reps Volume Rest periods  A needs analysis is: The evaluation of the requirements and characteristics of the sport (activity) and an assessment of the athlete (individual) Need Analysis of the Sport Movement analysis Muscular involvement Movement patterns Physiological analysis Musculoskeletal priorities (strength/power/endurance) Other considerations: Joint ROM (flexibility), body composition, energy systems (cardiovascular component of the sport*) Injury analysis Common sites Causative factors Needs Analysis of the Individual We want to know: What is their primary goal? Secondary goal? Training experience What have they done for training in the past? (type, frequency, intensity, etc) Do they have a solid foundation for exercise technique? Injuries Current and/or previous injuries What data do you have? Do we have any test results? What tests would be useful to do? Identify strengths and weaknesses  A needs analysis of the individual facilitates creating the plan to get from point “A” to point ”B”  Needs Analysis Activity (20 min.) Break into 4 groups Perform a needs analysis for a given sport: Hockey Rugby Soccer Long distance running (marathon) Touch on the movement analysis, physiological analysis, and injury analysis for your activity  Exercise Selection What are some considerations we want to make when selecting the exercises to use in our program? Our initial consideration should be the needs analysis… what are some others?  Exercise Selection Considerations:  Exercise Selection Primary/Core Exercises Assistance Exercises Main element of strength May recruit smaller program muscle areas Recruit one or more large muscle areas May involve one primary Involves 2 or more joint primary joints Not always as More specific to activity/sport specific activity/sport/goals Structural exercise: May focus on injury Emphasizes loading the prevention and spine directly rehabilitation – isolate a Involves muscular specific muscle stabilization of posture  Training Frequency Number of training sessions in a given time period Typically use 1 week as the time period Considerations: Time of season* Decreased frequency when sport skill practice time is high Training Load Training sessions with maximal or near-maximal loads require more recovery time Able to train more frequently if alternate lighter and heavier training days Recover faster from single-joint exercises Training status Individual availability… what can they realistically do?  How would training frequency be different between a beginner and someone who is intermediate/advanced? Why?  Exercise Order Refers to the sequence of resistance exercises in a training session  Exercise Order Methods to allow more recovery between exercises within a session include: Alternating upper and lower body exercises Alternating push and pull exercises (ie- Chest press and inverted row) Supersets of opposing muscle groups vs. compound set (targets same muscle groups) Training Load and Repetitions: The Relationship Load: Refers to the amount of weight assigned to an exercise set LOAD = REPS Inverse, but not linear, relationship  Strength Training Volume Volume load = sets x reps x resistance Example: 3 sets x 8 reps/set x 50lbs Single sets may be appropriate for untrained individuals Higher volumes are necessary for higher strength gains Adjusted based on training goal (or time of season*) Typically use lower # of sets for assistance exercise  Set Systems Single set system Performing one set of a given exercise Multiple set system Performing multiple sets of an exercise before moving on to subsequent exercises Circuit training Performing 1 set of multiple exercises before repeating  Set Systems Compound set Performing exercises for similar muscle groups back-to-back Superset Performing exercises for opposing muscle groups back-to- back Complex set Combining a strength exercise followed by a power exercise Drop sets Performing a set to muscular failure with a given load and continuing immediately with additional sets at a lighter load Pyramid loading Increasing training load progressively and then decreasing  Rest Periods Time dedicated to recovery between sets and exercises Length of rest is dependent on goal of training, load lifted, and training status Heavier loads require longer rest periods Untrained individuals may need longer rest than recommended jordanstrength.com Regression and Progression Regression Selecting a less complicated exercise using a similar movement pattern Progression Selecting an exercise of a similar movement pattern with a higher degree of technical difficulty  Exercise Progression Upper body Lower body Stable to unstable Stable to unstable 2 arms 2 legs stable Alternating arms 1 leg stable 1 arm 2 legs unstable 1 arm with rotation 1 leg unstable  Program Design Recommendations Based on Training Goal  Training for muscular ENDURANCE Combines high repetition ranges with short rest periods Lighter loads to complete the prescribed number of reps High levels of metabolic stress Typically completed in straight/standard sets, compound sets, supersets or circuit training Load: ≤ 67% of 1RM Sets: 2-3 Reps: ≥ 12 Rest: ≤ 30 seconds Training for HYPERTROPHY Combines moderate loads, repetitions and rest intervals Causes muscular tension and metabolic stress which act as stimuli for adaptation Typically performed utilizing body part splits of upper/lower; and drop sets, supersets and compound sets Load: 67-85% 1RM Sets: 3-6 Reps: 6-12* Rest: 30-90 seconds  Training for STRENGTH Combines heavy loads, low repetitions and longer rest periods Causes neural and physiological adaptations Improves the ability to recruit fast-twitch muscle fibres Typically completed in straight/standard sets, and performed by movement group (push vs pull) Load: ≥ 85% 1 RM Sets: 2-6 Reps: ≤ 6 Rest: 2-5 minutes  Training for POWER Commonly trained through plyometrics and Olympic lifts Typically performed with standard/straight sets, or complex sets Single effort Multiple effort Load: 80-90% 1RM Load: 75-85% 1RM Sets: 3-5 Sets: 3-5 Reps: 1-2 Reps: 3-5 Rest: 2-5 minutes Rest: 2-5 minutes jordanstrength.com Resistance Training Equipment  Free Weights Advantages Disadvantages Mobile and easy to transport May need a spotter if Can be used at home or a lifting heavy weight gym Functional to everyday and Higher risk activity, sport specific movements especially if proper Can strengthen large muscle technique is not used groups at once Knowledge of proper Requires more coordination form during the lift is and neuromuscular control vital for injury More challenging, increases prevention difficulty of exercise Can be time consuming Allows for symmetry between to load and unload sides of body plates Requires higher level of training and instruction  Weight Machines Advantages Disadvantages Focuses on one muscle group Expensive at a time More often used at a gym Goes through a guided and than home (not portable) specific range of motion Assists with control of Not typically functional to movement everyday movements Enhanced stability gives Focuses on one muscle confidence to users, especially group at a time (sport and those new to strength training daily living activities use or returning from injury various muscle groups A properly adjusted machine simultaneously) can assist with proper form Less capable of gradual through the lift increases in resistance Greater weight can be lifted (pre-set increments safely between plates)  Resistance Bands Advantages Disadvantages Inexpensive Limited use for Space efficient experienced strength Portable trainers as resistance is Allows for creativity limited Wide range of exercises Resistance changes can be done throughout the range of Suitable for beginners to intermediate users motion Excellent use in Can cause injury if not rehabilitation used correctly Works both concentric and (anchoring) eccentric actions Basic Muscle Anatomy and Physiology Lecture 3 Sept. 12, 2024  Muscle Tissue Types Cardiac Smooth Skeletal*  Key Functions of Skeletal Muscle Tissue 1. Produces body movement 2. Stabilizes joints 3. Maintains posture 4. Generates heat Properties of Muscle Tissue Extensibility Ability to be stretched (without being damaged) Elasticity Ability to return to original length and shape after a contraction or a stretch Excitability Ability to receive a stimulus from nervous system Respond to stimuli by producing electrical signals Contractility Ability to contract when electrical stimulus received  Skeletal Muscle Actions Isometric Produces muscle tension but no change in muscle length Contractile force = resistive force Concentric Muscle shortening while tension increases to overcome some resistance Contractile force > resistive force Eccentric Resistance is greater than the muscular force being produced and muscle lengthens while producing tension Contractile force < resistive force  Movers Agonist Prime mover Muscle most directly involved in bringing about a movement Antagonist Muscle that yields to the prime mover Assists in stabilization; slows down or stops movement Synergist Muscle(s) that assist indirectly in a movement  Skeletal Muscle Structure Each skeletal muscle is composed of hundreds to thousands muscle fibres Muscle cell = muscle fibre Connective tissue surrounds & protects muscle tissue All connective tissue is contiguous with the tendon Myofibrils Contractile organelles of skeletal muscle Extend the entire length of the muscle fibre Myofilaments Structural unit of myofibril Arranged in compartments (thick & thin filaments) è Sarcomere Skeletal Muscle Structure  The Motor Unit A motor neuron and all the muscle fibres it innervates Each muscle fibre is controlled by a single motor neuron Each motor neuron controls many muscle fibres Each muscle contains hundreds of motor units  Principles of Muscle Contraction All or none principle When stimulated by a motor neuron, ALL of the muscle fibres it innervates will contract A stronger action potential will not produce a stronger contracts The size principle Recruitment of motor units within a muscle is directly related to motor neuron size Slow twitch recruited before fast twitch Type I fibres à Type II fibres Type II muscle fibres require a stronger stimulus to contract  Muscle Fibre Types Type I (slow twitch) Fatigue resistant Time required to generate force is greater (slower rate of force development) Primarily associated with long duration, aerobic type activities Strength training: higher reps, lower weight, slower speed of contraction Type II (fast twitch) Produce fast, high force contractions Quick to fatigue Strength training: heavy weight or lighter weight lifted explosively, lower reps, longer rest intervals  Muscle Fibre Types Both fibres exist in individual muscles Ratio varies by muscle and by individual Postural muscles are primarily type I Power, explosive strength muscles are primarily type II Ratio is determined by genetics Large role in determining ability for a given sport activity (“talent”) Strength Training Principles Lecture 4 Sept. 17, 2024  Principles of Training Specificity Overload Adaptation Progression Periodization  The type of demand placed on the body dictates the type of adaptation that will occur  Specificity Specific training = specific adaptations In resistance training, this refers to: Muscles involved Movement pattern Nature of the muscle action Importantly: This does not mean that all aspects of training must mimic that of a sporting skill  Overload A training effect is created when we place a greater than normal demand on the body Stress the body’s systems and tissues at a higher level that it’s used to As the body adapts, increase workload to continue seeing adaptations  Question for you: How can we apply the principle of overload to resistance training?  If a training program is to continue producing higher levels of performance, the intensity of the training program must become progressively greater  Progression Applying the principle of overload over time Importantly: Progression is based on an individual’s training status and must be introduced systematically and gradually We want to find that sweet spot of progressing fast enough to avoid plateau, but progressing gradually enough to avoid overtraining and injury The General Adaptation Syndrome Stimulus-Fatigue-Recovery Adaptation Theory Periodization is the logical and systematic process of sequencing and integrating training interventions in order to achieve peak performance at appropriate time points  Periodization Promotes long-term training and long-term improvements in performance from that training Divides specific training period into smaller periods or phases Progression in training volume and intensity should take place from cycle to cycle Gradually providing the overload principle  Periodization Cycles Macrocycle: Overall training period, usually 1 year or more Sometimes referred to as the yearly training plan (YTP) Mesocycle: Medium-sized training cycle 2-6 weeks; most common = 4 weeks Microcycle: Small-sized training cycle Several days to 2 weeks; most common = 1 week  Typical Macrocycle 1. Preparation Phase 2. First Transition Phase Off season Pre-season No competition Begins with high volume and intensity High volume, low intensity Shift to low-moderate volume Mobility, base anaerobic/ and moderate-high intensity aerobic training, tissue Mobility, more sport specific longevity exercises, more sport- specific conditioning 3. Competition Phase In-season 4. Second Transition Phase Peak for strength and Post season power Low volume, low intensity Low volume, high intensity Active recovery Sport specific exercises, Recreational activities skill techniques, injury Rehabilitation, mental and prevention physical recovery  Discussion: What would this type of periodization look like for a hockey team? Exercise Technique Fundamentals Sept. 19, 2024 Stable Body Positioning Enables maintenance Seated and Supine of proper alignment Exercises during the exercise 5 point body contact Ensures appropriate position stresses placed on 1. Head supported and muscles/ joints firmly on bench or back pad 2. Shoulders and upper Standing Exercises back even and firmly Feet hip width or slightly supported on bench wider or back pad Stable contact with 3. Butt evenly on bench whole foot or seat “Tripod foot” 4. Right foot flat on floor 5. Left foot flat on floor Lifting Techniques (other) Keep bar close to body Or over centre of mass Maintain proper posture Neutral spine (rule of thumb – there are exceptions)  Handgrips Pronated / Overhand Palms down, knuckles up Closed or open (thumb wrapped around bar or not) Supinated / Underhand Palms up, knuckles down Closed or open Alternated One hand pronated, one hand supinated Hook Thumb is under index and middle fingers Other Hand Grip Types Neutral Knuckles point away, handshake position Common (normal) grip Hands shoulder width apart Wide grip Narrow grip Range of Motion and Speed Value of exercise is maximized and flexibility maintained or improved when entire range of motion is performed Joint dependent Safety recommendations Slow, controlled movements increase likelihood that full (functional) range of motion can be achieved Quick (controlled) movements are appropriate for power exercises Tempo Movement speed Tempo as a programming variable influences our time under tension (TUT) Program design variable referencing the speed of movement for an exercise Reflects the 3 phases of muscle action in a repetition (eccentric, isometric, concentric) Typically expressed as 3 OR 4 numbers reflecting the pattern of eccentric-isometric-concentric movement 3-1-2-0 3 seconds eccentric phase 1 second isometric phase 2 seconds for concentric phase 0 seconds for isometric phase (some people just use 3 numbers and skip this second isometric #) Breathing Sticking point The most strenuous movement of a repetition Usually after the transition from eccentric to concentric phase Exhale through the sticking point and inhale during the less stressful phase of the repetition Inhalation → Eccentric Exhalation → Concentric Valsalva Maneuver Expiring against a closed glottis combined with tightening of the abdomen and ribcage muscles Increases rigidity of entire torso and reduces compressive forces on the disks during lifting Used for experienced athletes or well experienced in resistance/ weight training Can be beneficial when performing structural exercises (exercises that load the vertebral column) Can assist in maintaining proper vertebral alignment and support Dizziness, disorientation, high blood pressure, blackouts Breath holding phase should be 1-2 seconds Weight Belts Can be appropriate depending on type of exercise and load being lifted Generally used for exercises that place high stress on low back AND during sets that use near-maximal or maximal loads Can aid in reduction of injury risk to low back IF combined with proper lifting technique Not needed for exercises that do not stress the lower back or for exercises that do stress the lower back but involve use of lighter loads Spotting Spotter: someone who assists in the execution of an exercise Helps protect lifter from injury (SAFETY!) Helps to motivate Helps with completion of reps Supporting not lifting Spotter(s) needed for: Free weight exercises performed with a bar (with the exception of power exercises) Bar moving over the head Bar positioned on the back Bar racked on the front of the shoulders Bar passing over the face Depends on the amount of load lifted  Spotting Overhead exercises and/or those with bar on back or front shoulders Inside a power rack with cross bars at appropriate height Spotters at each end of the bar Single spotter behind the lifter Over the face exercises Spot/support using supinated grip Pick up/pass weight using alternated grip Establish a solid base of support (split stance) Dumbbells Spot as close to the dumbbells as able (wrist), not at elbows Do NOT spot power exercises Spotters Determined by load, experience, and ability of athlete and spotters One spotter is typically preferred Once the load exceeds the spotter’s ability to effectively protect the athlete and the spotter, another spotter must be added Requires clear and pre-planned communication Athlete should tell spotter how the bar should initially be handled (lift off technique, “on 3”), how many reps, and when he/she is ready to move the bar into position  CSEP position stand: The use of instability to train the core in athletic and nonathletic conditioning Behm et al., 2010 What were some of your key take-aways from this position stand?  The anatomical core is comprised of the axial skeleton and all soft tissues with proximal attachments to it  Anatomical Core Spinal stability No one single muscle is most important Combination of muscle activation and generation of intra-abdominal pressure is key Global axial skeleton stabilizers Large, superficial muscles Example: rectus abdominis, external oblique, erector spinae Axial-appendicular transfer muscles Connect the trunk to the extremities via pelvis girdle and shoulder girdle Importance of Core Training  Instability-based Resistance Training Performing a resistance exercise on an unstable surface activates core musculature more than performing the same exercise on a stable surface Can also increase limb muscle activation and co- contractions Unilateral resisted actions provide an additional means of activating core musculature  However: Ground-based lifts (ie- squat, deadlift) provide even more core activation than callisthenic exercises on unstable surfaces  Furthermore… Unstable, resisted actions result in decreased force, power, velocity, and range of motion when training Recommendations: Athletes Training for maximal strength, power and velocity of movement should emphasize higher intensity ground based lifts Olympic lifts, squats, deadlifts, etc Do not limit to instability-based resistance exercises A comprehensive program should include resistance exercises involving a destabilizing component May use instability devices… But can also utilize… ground-based free weights with destabilizing torque to centre of gravity Specific training of core muscular should be periodized Unstable devices should not be utilized when hypertrophy, max. strength or power are the primary goal Insufficient to stimulate adaptations  Recommendations: Rehabilitation Utilization of unstable devices is effective in: Decreasing incidence of low back pain Increasing the sensory efficiency of soft tissues that stabilize the knee and ankle joints Promotes agonist-antagonist co-contractions Rapid stiffening and protection of joint These outcomes can provide some protection from injury or even enhance recovery from an injury to the core or elsewhere  Recommendations: General Population Ground-based free weight lifts should form the foundation of exercises to train core musculature Characterized by moderate level of instability Allow for simultaneous development of upper and lower extremity strength Address all links in the kinetic chain Instability induced core activation with lower force output provides sufficient stress to induce or maintain health benefits Maximal strength or power development may be compromised Isolation exercise for core musculature most useful for localized muscular endurance or aesthetic goals (bodybuilding) Instability training is beneficial for individuals who are less interested in ground-based free weights or cannot access it In summary… Ground-based free weights are highly recommended for athletic conditioning of core musculature Provides moderately unstable environments to augment core and limb activation while still providing maximal or near maximal force and power ouputs During periodization phases involving lower loads, instability training can stimulate high muscle activation Core muscles have a high proportion of type I muscle fibres Likely to respond well to multiple sets involving high repetitions (ie- 15+) Should still consider sport-specificity (characteristics of that activity) Stability Ball Uses Promotes postural awareness Provides unstable base of support Emphasizes efficient movement patterns Improves balance, reactions, agility Progressions Increase distance between ball and body Increase distance of extremities from ball Decrease base of support Add more complex actions Increase movement speed Close eyes Canadian Society for Exercise Physiology position paper: Resistance training in children and adolescents (Behm et al., 2008)  Historical Concerns Although the effects of resistance training in youth are consistently cited as positive, there have historically been many myths leading to concerns for resistance training in this population These include: Stunted growth Epiphyseal plate damage Lack of strength increases due to lack of testosterone High injury risk  Children are already naturally strengthening bones and muscles through play! These actions can be considered resistance training… just with a different approach and different equipment to what you find in a gym  Benefits of Resistance Training in Youth Position papers and review articles from 1985 to present show that resistance training: Improves muscular strength and endurance Increases bone mineral density Enhances psychosocial skills and well-being Improves motor control skills and coordination Improves performance *Less research on plyometrics, instability training, periodization, olympic lifting, and maximal strength testing in pediatric population  There are two types of adaptations occurring from resistance training Morphological Neurological  Resistance training is effective in increasing muscle strength in children and adolescents… but what is causing this?  Morphological Adaptations Reports of increased muscle size (hypertrophy) as a result of resistance training for children have been relatively small among studies Changes in body composition (muscle mass and fat mass) are minimal More evidence for small increases in muscle hypertrophy in adolescents Therefore… Even if small morphological changes are seen, they play a minimal contribution towards increased muscle strength  Given the limited evidence of muscle hypertrophy and its small potential contribution, strength gains among children have been attributed to neurological adaptations  Neurological Adaptations Modifications in coordination and learning that facilitate better recruitment and activation of muscles involved in specific strength tasks Measuring this is tricky… primarily based on indirect evidence Disproportionately greater increases in strength compared to observed increases in muscle size  Neurological adaptations Intramuscular coordination Rate of MU firing # of MU recruited Intermuscular coordination Synchronization between muscles Pre-activation/stiffening strategies/Timing of MU firing  Resistance Training Considerations Youth RT programs need to be carefully prescribed and progressed due to inter- individual differences in maturation, training experience, and stress tolerance Participants should have a desire to strength train, be able to follow coach instructions and comply with safety rules In general: If a child is ready for sport participation, they may be ready for some type of resistance training  Resistance Training Guidelines Qualified professionals should provide instruction and supervision Presented in a way that is appropriate to level of understanding Consider each participant’s cognitive development, physical maturity, and training experience Begin with a dynamic warm up Include balance, coordination, power Start resistance training 2-3 non-consecutive days per week  Resistance Training Guidelines Begin with 8-12 exercises that strengthen upper body, lower body, core Weight machines, free weights, tubing, medicine balls and body weight exercises are all safe and effective Small children cannot position themselves properly on adult machines Single joint and multi joint exercises can be incorporated Choose exercises that match abilities Advanced multi joint exercises including Olympic lifts may be incorporated Risk of injury during performance of Olympic lifts during training and competition is relatively low Need to learn how to perform these lifts with a relatively light load Plyometric training can be safe and effective  Resistance Training Guidelines Begin with 1-2 sets of 8-15 repetitions with a light to moderate load (60% 1RM) Can progress to more intense or higher volume workouts to target specific training objectives Focus on learning correct exercise technique and safe training procedures Include exercises for balance and coordination Gradually progress to more advanced movements that enhance power Systematically vary the training program over time to optimize gains and reduce boredom