EXCI252Ch7DesigningResistanceTrainingProgramsF2023.pptx
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Chapter 7 Designing Resistance Training Programs EXCI 252 1 Resistance Training is a systematic program of exercise for the development of the muscular system. Possible Outcomes Improved or maintained: Muscular endurance Muscular strength Muscular hypertrophy Muscular power E...
Chapter 7 Designing Resistance Training Programs EXCI 252 1 Resistance Training is a systematic program of exercise for the development of the muscular system. Possible Outcomes Improved or maintained: Muscular endurance Muscular strength Muscular hypertrophy Muscular power EXCI 252 2 Health Benefits of Resistance Training Increased muscular strength Increased muscular endurance Builds bone mass: Increase in bone density & bone strength Counteracts loss of bone mineral Decreases the risk of falls with age Increase in size & strength of ligaments & tendons Lowers BP in hypertensive individuals Increase in fat-free mass Decreases fat mass & relative body fat May prevent the development of low back syndrome EXCI 252 3 Physiology of Resistance Training Muscle Fiber or a single muscle cell can be classified according to: Colour Speed of contraction Strength Fatigue resistance Energy source is composed of myofibrils (protein structures). EXCI 252 4 Classification of Muscle Fiber Types A continuum of muscle fiber types exists. Characteristics Slow-Twitch Fibres (Type I) Intermediate Fibres (Type IIA) Fast-Twitch Fibres (Type IIX) Colour Red Red / White White Contraction Speed Slow Moderately Fast Very Fast Strength Low Medium High Fatigue Resistance High Fairly High Low Principal Energy Source Aerobic Aerobic / Anaerobic Anaerobic McArdle, W.D., Katch, F.L., & Katch, V.L.. (2009). Exercise Physiology: Nutrition, Energy, and Human Performance. Lippincott, Williams & Wilkins, p. 871. EXCI 252 5 Classification of Muscle Fiber Types Andersen, J.L., Schjerling, P., & Saltin, B. Muscle, Genes, and Athletic Performance. Scientific American (September), p. 48-55, 2000. EXCI 252 6 Physiology of Resistance Training Muscles contain a mixture of slow-twitch & fast-twitch fibers. therefore, the type of fiber that acts is dependent on the type of work required. Slow-Twitch Muscle Fibers used in endurance activities; e.g., jogging. Fast-Twitch Muscle Fibers used in strength & power activities; e.g., sprinting. EXCI 252 7 Physiology of Resistance Training Components of Skeletal Muscle Tissue Muscle Muscle Fascicle (bundle) Plane of cut Muscle fiber (cell) Myofibril Skeletal muscle is composed of bundles of muscle fibers. EXCI 252 8 Physiology of Resistance Training Resistance training increases muscle strength by: Hypertrophy of the muscle fibers, & Muscle Learning. EXCI 252 9 Relative Roles of Neural & Muscular Adaptations in Strength Improvement with Resistance Training EXCI 252 10 Resistance Training Adaptations First 2 to 8 weeks Rapid increase in strength due to neural adaptations. No difference in rate of progression between males & females. 8 to 10 weeks Muscle hypertrophy contributes more than neural adaptation to strength gains, but hypertrophy eventually levels off. Greater hypertrophy [cross-sectional area (CSA)] in males due to testosterone. Greater than 6 months Continues to increase strength without hypertrophy. Believed that a secondary phase of neural adaptation is most likely responsible for strength gains occurring between 6 & 12 months of training. Hypertrophy may be limited to no more than 12 months. EXCI 252 11 Hypertrophy is a descriptive term which is defined as an increase in the size of a cell or tissue. therefore, when applied to muscle fibers, it describes the process of making larger muscle fibers. EXCI 252 12 Hypertrophy of Muscle Fibers Resistance training results in the hypertrophy of skeletal muscle by increasing: 1) Muscle fiber size Myofibril size Myofibril number 2) Amount of connective tissue around the muscle, each bundle of muscle fibers, and each muscle fiber. 3) Cell content of enzymes & energy storage particularly ATP & glycogen. EXCI 252 13 Hypertrophy of Muscle Fibers Resistance Training increases the size & strength of both fast-twitch & slowtwitch muscle fibers. preferentially increases the size of fast-twitch muscle fibers, which are the most responsive to a strength stimulus. does not increase the number of muscle fibers. EXCI 252 14 Muscle Learning Resistance Training improves the body’s ability to activate & recruit motor units. this phenomenon called muscle learning increases strength even before muscle size increases. EXCI 252 15 The Motor Unit Motor Unit makes up the functional unit of movement. is made up of a nerve cell called an alpha motor neuron connected to a number of muscle fibers. To exert force, the body recruits one or more motor units to contract. EXCI 252 16 The Motor Unit The number of muscle fibers in a motor unit varies from 2 to hundreds. In fact, some motor units contain up to 1000 or more muscle fibers. When an alpha motor neuron calls on its muscle fibers to contract, all the fibers contract to their maximum capacity. The number of motor units recruited depends on the amount of strength or force required. EXCI 252 17 The Motor Unit The amount of force developed by a muscle depends on the: 1. Number of Motor Units Recruited The greater the number of motor units (MUs) recruited the greater the production of force. 2. Motor Unit Type that is Recruited Slow-twitch MUs produce less force than fast-twitch MUs. 3. Motor Unit Firing Frequency Fast-twitch MUs > slow-twitch MUs. 4. Order of Recruitment (Size Principle) In general, slow-twitch MUs are recruited before fast-twitch MUs for most dynamic movements. EXCI 252 18 Resistance Exercise Definitions Agonist prime mover or target muscle. contracting muscle that initiates movement. opposes the action of another muscle, it’s antagonist, which relaxes at the same time. Antagonist a muscle that opposes or resists the action of an agonist. Synergist a muscle cooperating with another to produce a movement neither alone can produce or a muscle(s) that assists the prime mover. Stabilizers muscles that prevent unwanted movement. EXCI 252 19 Biceps Curl EXCI 252 20 Biceps Curl Target Antagonist Synergists Stabilizers Biceps Brachii Triceps Brachii Brachialis Brachioradialis Deltoid Anterior Trapezius (Upper & Middle) Levator Scapulae Rotator Cuff Muscles Supraspinatus, Infraspinatus, Teres minor, Subscapularis Wrist flexors Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Carpi Radialis, Flexor Carpi Ulnaris, Palmaris Longus Flexor Pollicis Abdominals EXCI 252 21 Types of Resistance Training Isometric Resistance Training static. Dynamic Resistance Training concentric & eccentric. Isokinetic Resistance Training same speed or velocity. EXCI 252 22 Isometric Resistance Training Advantages Can be performed anywhere Can be performed at any time Uses little or no equipment Major Disadvantage Strength gains are specific to the joint angle Widely used in rehabilitation programs To counteract strength loss & muscle atrophy Contraindications Coronary-prone individuals Hypertensive individuals EXCI 252 23 Isometric Resistance Training Intrathoracic pressure Venous return to the heart Work of the heart Blood pressure EXCI 252 24 Relative Hemodynamic Responses to Dynamic & Isometric Exertion VARIABLE DYNAMIC ISOMETRIC Cardiac Output ++++ + Heart Rate ++ + Stroke Volume ++ 0 Peripheral Resistance - +++ Systolic Blood Pressure +++ ++++ Diastolic Blood Pressure 0 or − ++++ Mean Arterial Blood Pressure 0 or + ++++ Left Ventricular Work Volume load Pressure load + = increase, − = decrease, 0 = unchanged. Source: ACSM’s Resource Manual for Guidelines for Exercise Testing & Prescription. 7 th Ed,, Philadelphia: Wolters Kluwer/Lippincott, Williams & Wilkins, 2014, p. 56. EXCI 252 25 Guidelines for Designing Isometric Resistance Training Programs Table 7.1 Type Intensity Duration Repetitions Frequency Program (days/wk) Length (wk) Isometric strength 100% MVIC 5 s / contraction 5-10 5 4 Isometric endurance 60% MVIC Until fatigued 1 / session 5 4 MVIC = Maximal voluntary isometric contraction. EXCI 252 26 Isometric Resistance Exercises Exercise Muscle Groups Equipment Chest Push Shoulder & elbow flexors None Shoulder Pull Shoulder & elbow flexors None Triceps Extension Elbow extensors Towel or rope Arm Curls Elbow flexors Towel or rope Ball Squeeze Wrist & finger flexors Tennis ball Leg & Thigh Extensions Hip & knee extensors Rope Leg Press Hip & knee extensors Doorway Leg Curl Knee flexors Dresser or desk Knee Squeeze or Pull Hip adductors or abductors Chair Pelvic Tilt Abdominals None Gluteal Squeeze Hip extensors & abductors None EXCI 252 27 Steps for Developing a Resistance Exercise Training Program 1. Identify the primary goal of the program. 2. Determine the type of resistance training program: Based on the client’s goal, time commitment, & access to equipment. Static, dynamic, or isokinetic resistance training program. 3. Identify muscle weaknesses based on the fitness assessment data. 4. Select resistance exercises. 5. Order the resistance exercises according to the client’s resistance training status. 6. Determine the appropriate starting loads, sets, & repetitions for each exercise based on the client’s goal. 7. Set guidelines for progressively overloading each muscle group. EXCI 252 28 Dynamic Resistance Training Muscle Contractions Concentric Eccentric Equipment Free weights (barbells & dumbbells) Constant-resistance exercise machines Variable-resistance exercise machines EXCI 252 29 Dynamic Resistance Training Prescription Resistance Training Variables Frequency days/week. Intensity % 1-RM, RM, OMNI-resistance exercise RPE scale, BORG RPE scales (0 to 10, 6 to 20). Time # exercises, # sets, # repetitions, inter-set rest periods, tempo of repetitions, and set structure. Type specific exercises; equipment (body weight, free weights, constantresistance exercise machines, variable-resistance exercise machines, fluid-resistance exercise machines). Exercise Order M-J before S-J; LM before SM. M-J = multi-joint, S-J = single joint, LM = large muscle, SM = small muscle. EXCI 252 30 Dynamic Resistance Training Prescription RT Program Variable % 1-RM RM Repetition Set Volume Exercise Order Set Structure Definition The percentage of an individual’s one-repetition maximum. The maximum weight of a resistance exercise that can be lifted for a given number of repetitions. The single execution of a resistance exercise. The number of consecutive repetitions (reps) performed for a resistance exercise. The sum of the reps performed during each training session multiplied by the resistance (load) used. VOLUME = LOAD x SETS x REPS. The sequence in which resistance exercises are executed. The structure of the sets (Straight sets, Supersets, Compound sets, Tri-sets, Pyramids, Circuit). EXCI 252 31 General Guidelines for Dynamic Resistance Exercise Training Exercise all of the major muscle groups: Include at least 8 to 10 exercises in your program. Use the proper lifting technique during the performance of each resistance exercise. Perform resistance exercises through the full ROM. Perform resistance exercises in a stabilized body position. Protect your back by maintaining control of your spine & avoiding dangerous positions. Inhale during the eccentric phase of a resistance exercise or when moving the weight into position for the active phase of a lift. Exhale during the concentric phase of a resistance exercise or when exerting the greatest force. Do not hold your breath while performing resistance exercises, unless necessary. EXCI 252 32 General Guidelines for Dynamic Resistance Exercise Training Perform multiple joint exercises before single joint exercises. Exercise larger muscle groups before exercising smaller muscle groups. Your RT program should promote muscle balance & symmetry. Rest between sets if you perform more than 1 set of each resistance exercise. Allow muscles to rest 48 to 72 hours between RT workouts. Free weight resistance exercises should be spotted properly. Always warm up before training & cool down after training. Perform static stretching exercises after your workout to maintain or increase ROM, and to prevent muscle tightness. EXCI 252 33 ACSM (2022) Guidelines for Resistance Training of Healthy Adults Frequency Intensity Novices (Untrained Individuals) should resistance train each major muscle group at least 2 nonconsecutive days per week. Experienced (Trained Individuals) Frequency is secondary to training volume. Therefore, individuals can select a frequency based on their weekly training volume. Improved Muscular Fitness Novices: 60%-70% of the 1-repetition maximum (1-RM). Improved Muscular Strength Loads > 60% 1-RM. Novices: 40%-85% 1-RM. Experienced: 80%-100% 1-RM. Improved Muscular Power Upper body exercises: 30%-60% 1-RM. Lower body exercises: 0%-60% 1-RM. EXCI 252 34 ACSM (2022) Guidelines for Resistance Training of Healthy Adults Time No specific duration of training has been identified for effectiveness. The duration depends on the number of sets and repetitions performed for each resistance exercise. Sets & Repetitions: Improved Muscular Fitness Novices: at least 1 set, 8-12 reps. Improved Muscular Strength Novices: at least 1 set, 8-12 reps; maximal strength gains = 8-12 reps at 60% 1-RM. Experienced: multiple sets, 1-12 reps; maximal strength gains = 1-6 reps at 80% 1-RM. Improved Muscular Power 1 to 3 sets, 3-6 reps. Rest Intervals 1-2 minutes or > 2 minutes between each set of repetitions. EXCI 252 35 ACSM (2022) Guidelines for Resistance Training of Healthy Adults Type Resistance (minimum 8 to 10) exercises involving each major muscle group. Different types of equipment and body weight exercises can be used to perform resistance exercise. For all adults, multi-joint (MJ) exercises affecting more than 1 muscle group & targeting agonist & antagonist muscle groups. Single-joint (SJ) exercises targeting major muscle groups may also be included in a resistance training program, typically after performing MJ exercises for a particular muscle group. EXCI 252 36 Guidelines for Resistance Training Programs for Novice Lifters Table 7.3 Goal Intensity Volume Velocity Frequency Rest Interval Strength 60-70% 1-RM Sets: 2-4 Reps: 8-12 S to M 2-3 days/wk MJ: 2-3 min SJ: 1-2 min Hypertrophy 70-85% 1-RM Sets: 1-3 Reps: 8-12 S to M 2-3 days/wk 1-2 min Endurance ≤ 505 1-RM Sets: 1-2 Reps: 15-20 S 2-3 days/wk < 1 min Power Force: 85-100% 1-RM Velocity: UB = 30-60% 1-RM LB = 0-60% 1-RM Sets: 2-4 Reps: 8-12 M 2-3 days/wk MJ Core: 2-3 min SJ: 1-2 min S = slow, M = moderate, MJ = multi-joint exercise, SJ = single-joint exercise. Ratamess, N.A., Alvar, B.A., Evetoch, T.K., Housh, T.J., Kibler, W.B., Kraemer, W.J., and Triplett, N.T. ACSM position stand: Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise 41: 687-708, 2009. EXCI 252 37 Guidelines for Resistance Training Programs for Intermediate Lifters Table 7.4 Goal Intensity Volume Velocity Frequency Rest Interval WB: 3 days/wk Split: 4 days/wk MJ: 2-3 min SJ: 1-2 min Strength 70-80% 1-RM Sets: 1-3 Reps: 6-12 M Hypertrophy 70-85% 1-RM Sets: 1-3 Reps: 8-12 S to M 3-4 days/wk 1-2 min Endurance 50-70% 1-RM Sets: 1-3 Reps: 10-15 S to M 3-4 days/wk < 1 min Power Force: 85-100% 1-RM Velocity: UB = 30-60% 1-RM LB = 0-60% 1-RM Sets: 1-3 Reps: 3-6 M 2-4 days/wk MJ Core: 2-3 min SJ: 1-2 min S = slow, M = moderate, MJ = multi-joint exercise, SJ = single-joint exercise, WB = whole-body workout, Split = split workout. Ratamess, N.A., Alvar, B.A., Evetoch, T.K., Housh, T.J., Kibler, W.B., Kraemer, W.J., and Triplett, N.T. ACSM position stand: Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise 41: 687-708, 2009. EXCI 252 38 Guidelines for Resistance Training Programs for Advanced Lifters Table 7.5 Goal Intensity Volume Velocity Frequency Rest Interval Strength 80-100% 1-RM Periodized Sets: multiple Reps: 1-12 Periodized S to F 4-6 days/wk MJ: 2-3 min SJ: 1-2 min Hypertrophy 70-100% 1-RM Sets: 3-6 Reps: 1-12 Periodized S to M 4-6 days/wk MJ: 2-3 min SJ: 1-2 min Endurance 30-80% 1-RM Sets: multiple Reps: 10-25 Periodized S: 10-15 reps M to F: 15-25 reps 4-6 days/wk 10-15 reps: < 1 min 15-25 reps: 1-2 min Power Force: 85-100% 1-RM Velocity: 30-60% 1-RM Sets: 3-6 Reps: 1-6 Periodized F 4-6 days/wk MJ: 2-3 min SJ: 1-2 min S = slow, M = moderate, F = fast, MJ = multi-joint exercise, SJ = single-joint exercise. Ratamess, N.A., Alvar, B.A., Evetoch, T.K., Housh, T.J., Kibler, W.B., Kraemer, W.J., and Triplett, N.T. ACSM position stand: Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise 41: 687-708, 2009. EXCI 252 39 Typical Resistance Training Variables for NoviceIntermediate Levels of Training Experience CSEP-PATH (2021) FB = Full body, HB = Half body, MG = Muscle group. Variable Strength Hypertrophy Endurance Frequency (sessions/wk) / Type of Split Routine 2-3x / FB or HB split 3-6x / HB to 1-3 MG split 2-3x / FB or HB split 80-100% 70-85% 50-75% 1-8 6-12 >12-15, 15-25 2-3 minutes 1-2 minutes 0-1 minute 3-6 2-5 2-3 Slow, controlled Slow-moderate Slow: < 10-15 reps Moderate-fast: >15 reps Time (Duration of 1 set) < 10 seconds 10-30 seconds 30-60+ seconds Method of progression Load Reps then load Reps or sets Intensity (% 1-RM) Repetitions Rest (between sets) Sets Tempo (Speed) All variables listed above that are provided as a range should be fine-tuned to reflect the client’s goals and preferences, fitness levels, etc. Source: Adapted from Client Centred Exercise Prescription 3 rd Ed., (Griffin, 2015), with evidence from the ACSM Position Stand Progression Models of Resistance Training for Healthy Adults (Ratamess et al, 2009). EXCI 252 40 Frequency Rest Between Each Muscle Group Workout ACSM (2022) & CSEP (2021): 48 to 72 hours Training Frequency 2 to 3 nonconsecutive days/wk Major muscle groups should be trained at least twice a week to maximize muscle growth (Schoenfeld et al., 2016) Routines Whole-Body Routine (Full-Body Routine) 2 days: Monday & Thursday 3 days: Monday, Wednesday, & Friday Split Routine 3 days: Wk 1 = 2 days UB + 1 day LB & Wk 2 = 1 day UB + 2 days LB 4 days: 2 days UB & 2 days LB EXCI 252 41 Frequency Group Recommended Frequency Untrained individuals (Strength training) 3 days/wk Healthy populations (ACSM, 2022) 2 days/wk nonconsecutive Trained recreational & competitive athletes 2 days/wk for each muscle group Advanced lifters 4-6 sessions/wk Split routines Prescribe adequate rest between workouts to allow muscle recuperation & prevent overtraining injuries. EXCI 252 42 Intensity Mean Optimal Intensity for Developing Strength Ranges between 60% and 100% 1-RM. Allows most individuals to perform 1 to 12 repetitions (1-RM to 12-RM) Optimal Intensity for Developing Strength is dictated by the client’s resistance training experience. Novice lifters: 60% to 70% 1-RM Intermediate lifters: 70% to 80% 1-RM Advanced lifters: 80% to 100% 1-RM EXCI 252 43 Intensity Optimal Training Intensity for Strength Gains Group Resistance Training Average % 1-RM Untrained < 1 yr 60 Trained > 1 yr 80 - 85 Competitive Athletes (College & Pro) (Meta-analyses: Rhea et al., 2003a; Peterson et al., 2004.) EXCI 252 44 Intensity CSEP-PATH (2021) General Intensity Classification for Resistance Exercise Activities Description of Effort Intensity Classification Resistance (% 1RM) Very Light Effort < 30 Light Effort 30 - 49 Moderate Effort 50 - 69 Hard Effort 70 - 84 Very Hard Effort 85 - 99 Maximal Effort 100 EXCI 252 45 Intensity Average Number of Repetitions & % 1-RM Values (Baechle et al., 2000.) Repetitions % 1-RM 1 2 3 4 5 6 7 8 9 10 12 14 15-20 100 95 93 90 87 85 83 80 77 75 70 65 60 The number of repetitions corresponding to each %1-RM may vary slightly for different muscle groups & ages. EXCI 252 46 Sets The optimal number of sets is: controversial. dependent on the client’s goal. Most Individuals can achieve gains with 2-4 sets. Beginners (Novices) 1 set may significantly improve muscle conditioning. Advanced Lifters may perform multiple sets. Indicators of Training Stress Sets per exercise. Sets per muscle group. Better Indicator of Training Stress The total number of sets performed for a specific muscle group (Rhea et al., 2003a). EXCI 252 47 Sets Recommendations for Optimizing Strength Development Group Average # of Sets Per Muscle Group Untrained lifters* 4 Trained lifters* 4 Collegiate athletes** 8 Pro athletes** 8 (*Rhea et al.,2003; **Peterson et al., 2004) EXCI 252 48 Volume Training volume can be increased by increasing the: number of exercises performed for each session, load of each resistance exercise, number of reps performed for each set, and/or number of sets performed for each exercise. EXCI 252 49 Alteration of Training Volume Number of exercises/session Number of reps/set Number of sets/exercise EXCI 252 50 Order of Exercises A well-rounded resistance training program should include at least 1 exercise for each of the body’s major muscle groups: Promotes muscle balance & symmetry. Opposing muscle groups (agonists / antagonists) Contralateral muscle groups (right side / left side) Upper and lower body muscle groups Perform multi-joint exercises (larger muscles) before single-joint exercises (smaller muscles). EXCI 252 51 Example of Exercise Order for a Basic Resistance Training Program Table 7.6 Body Segment Type Joint Actions Exercise Hips & thighs MJ Hip extension & knee extension Seated leg press Chest MJ Shoulder horizontal flexion & elbow extension Flat bench press Upper back & mid back MJ Shoulder extension/adduction & elbow flexion Lat pull-down Legs SJ Knee extension Leg extension Shoulders & upper arms MJ Shoulder abduction & elbow flexion Upright row Lower back MJ Trunk extension & hip extension Back extension Upper arms SJ Elbow extension Triceps push-down Leg SJ Knee flexion Leg curl Upper Arms SJ Elbow flexion Arm curl Calves SJ Ankle plantar flexion Toe (Heel) raise Forearms SJ Wrist flexion & extension Wrist curl Abdomen SJ Trunk flexion Curl-up EXCI 252 52 Upright Row EXCI 252 53 Rest Between Sets A lower intensity requires shorter rest between sets. A higher intensity requires longer rest between sets. See Table 7.7, Exercise Intensity & Recommended Rest Periods, on page 194 of the course textbook. EXCI 252 54 Dynamic Resistance Training Methods Variations for Sets Variations for Order & Number of Exercises Variations for Frequency EXCI 252 55 Variations for Sets NUMBER OF SETS SINGLE SET One exercise at a constant intensity. Different exercises at a constant intensity for the same muscle group. EXAMPLE Barbell bench press: 1 set, 70% 1-RM Biceps barbell curl: 1 set, 70% 1-RM Biceps incline dumbbell curl: 1 set, 70% 1-RM Hammer curl: 1 set, 70% 1-RM MULTIPLE SETS One exercise at a constant intensity. Barbell bench press: 3 sets, 70% 1-RM One exercise at different intensities. Pyramiding (Pyramid System) EXCI 252 56 Variations for Sets Pyramiding is a light-to-heavy system. client performs as many as 6 sets/exercise. appropriate for experienced weightlifters only due to the large volume of work. e.g., Barbell bench press o o o o Set 1: 15 reps, 55% 1-RM Set 2: 12 reps, 65% 1-RM Set 3: 9 reps, 75% 1-RM Set 4: 6 reps, 85% 1-RM EXCI 252 57 Variations for Order & Number of Exercises Pre-Exhaustion System fatigue the smaller muscles. perform SJ exercises before MJ exercises. Prescription of 2 or More Exercises for a Specific Muscle Group alternate muscle groups so that the muscle can rest & recover between exercises. EXCI 252 58 Variations for Order & Number of Exercises Training System Set # Perform Rest Muscle Group Goal Weightlifter Compound Sets 2 Consecutive Little or none Same; Agonist Complete fatigue of TMG Advanced Tri-Sets 3 Consecutive Little or none Same; Agonist Complete fatigue of TMG Advanced 1+1 Consecutive None Different; Muscle Agonist balance Antagonist Supersets Advanced TMG = Targeted muscle group. EXCI 252 59 Variations for Frequency Traditional Prescription for Advanced Resistance Training Programs Routine Whole-Body Split Frequency (days/wk) Days 3 Alternate Same Consecutive Different 4-6 EXCI 252 Muscle Groups Targeted 60 Periodization Definition is the systematic variation of intensity & volume of resistance training. Main Objectives To maximize the response of the neuromuscular system by systematically changing the training or exercise stimulus. To minimize overtraining & injury by planning rest & recovery. EXCI 252 61 Periodization Variation of the training stimulus may be achieved by changing 1 of the following program variables: Training volume # sets, reps, or exercises. Training intensity amount of resistance. Type of Muscle contraction (action) concentric, eccentric, or isometric. Training frequency EXCI 252 62 Periodization Models Classic Linear Periodization Model Reverse Linear Periodization Model Undulating Periodization Model EXCI 252 63 Classic Linear Periodization Model Cycle Duration Macrocycle 9 - 12 months Mesocycle 3 - 4 months Microcycle 1 - 4 weeks EXCI 252 64 Classic Linear Periodization Model Example of a 3 Month Mesocycle Microcycle Weeks Sets Intensity 1 1-4 3 70% 1-RM or 12-RM 2 5-8 3 75% 1-RM or 10-RM 3 9 - 12 3 80% 1-RM or 8-RM EXCI 252 65 Reverse Linear Periodization Model Example of a 3 Month Mesocycle Microcycle Weeks Sets Intensity 1 1-4 3 80% 1-RM or 8-RM 2 5-8 3 75% 1-RM or 10-RM 3 9 - 12 3 70% 1-RM or 12-RM EXCI 252 66 Undulating Periodization Model Example of 3 Day Weekly Microcycles Microcycle 1 2 Day Sets Intensity 1 3 8-RM 2 3 6-RM 3 3 4-RM 1 3 4-RM 2 3 6-RM 3 3 8-RM EXCI 252 67 Circuit Resistance Training is a method of dynamic resistance training designed to increase: strength, muscular endurance, & cardiorespiratory endurance. EXCI 252 68 Sample Circuit Resistance Training Program Bench press Upright rowing Bent-knee curl-up Exercise Prescription Intensity: 40-55% 1-RM Reps: as many as possible in 30 s Rest: 15 s between stations Exercise Stations/Circuit: 12 – clockwise order Time/circuit: 9 min Circuits/session: 3 Time/session: 27 min Frequency: 3 days/wk Duration: 8 wk Overload: determine new 1-RM weekly & adjust intensity accordingly Equipment: Universal Gym machine & free weights Seated leg press Triceps extension Leg curl Toe raise Leg extension Lateral pull-down Back hyperextension Standing press Arm curl EXCI 252 69 Core Stability Training is widely promoted in fitness settings to improve functional capacity (activities of daily living & occupational tasks) & sport skills performance of healthy individuals. is the ability to maintain the ideal alignment of the: neck, spine, scapulae, & pelvis while performing an exercise or a sport skill. Develops muscular endurance more than strength or power. Traditional core stability training: includes resistance exercises performed on unstable surfaces. e.g., wobble board, balance disk, & Swiss ball. EXCI 252 70 Eccentric Training Load is limited to eccentric muscle action only. Allows training with higher forces and velocities. Has the potential to improve: strength, hypertrophy, performance, & aid in tendon & muscle injury rehabilitation. Specialized eccentric training devices: Eccentron – simulates downhill walking or running. Isokinetic devices – apply an eccentric force. Weight machines – decrease load during concentric phase & increase load during eccentric phase. Eccentric cycle ergometers Increased risk for delayed-onset muscle soreness (DOMS). EXCI 252 71 Functional Training is a system of exercise progressions for specific muscle groups that uses a 6-step approach developed by Yoke & Kennedy (2004). Difficulty level (strength) & skill level (balance & coordination) of specific exercises are rated. 1 = represents least difficult exercises 6 = represents most difficult exercises Functional exercise progressions develop the strength & function of all muscle groups, not just core muscles. EXCI 252 72 Functional Training Has been widely used in physical rehabilitation programs to improve: Joint stability Neuromuscular control Flexibility Muscular fitness (strength & endurance) Typically includes 4 types of exercise: Spinal stabilization exercises Proprioception & balance exercises Resistance exercises Flexibility exercises EXCI 252 73 Extreme Conditioning Programs Also known as high-intensity functional training. Typically consist of high-intensity & high-volume activities with short recovery periods between exercises (Knapik, 2015): CrossFit Insanity P90X Place an emphasis on multi-joint exercises, functional movements, body resistance, & variety to target multiple joint angles. EXCI 252 74 Isokinetic Resistance Training combines the advantages of dynamic (full ROM) & static (max force exerted) exercise. involves dynamic concentric (shortening) muscle actions of a muscle group against an accommodating resistance that matches the force produced by the muscle group throughout the entire ROM. uses an isokinetic dynamometer that keeps the movement speed constant. can be used to increase: muscular strength, muscular power, & muscular endurance. is performed at various speeds between 24o·sec-1 & 300o·sec-1. EXCI 252 75 Isokinetic Resistance Training Major Advantage Little or no muscle soreness because muscles do not contract eccentrically. Disadvantage Not the best choice if the goal is to increase muscle size. Eccentric muscle action performed at a fast velocity is the most effective method for muscle hypertrophy. EXCI 252 76 Guidelines for Designing Isokinetic Resistance Training Programs Table 7.8 Type Intensity Reps Sets Speed (deg·sec-1) Frequency (days/wk) Program Length (wk) Strength MC 2-15 3 24-180 3-5 6 Endurance MC Until fatigued 1 180 3-5 6 MC = maximum contraction. EXCI 252 77
