Foundations of Resistance Training_Part 1 PDF

Foundations of Resistance Training Part 1 Objectives  Identify key elements of muscle performance  Define the overload and specificity principles of developing strength  Differentiate among different types of resistance training  Basic prescription  Recognize the in...

Foundations of Resistance Training Part 1 Objectives  Identify key elements of muscle performance  Define the overload and specificity principles of developing strength  Differentiate among different types of resistance training  Basic prescription  Recognize the indications, precautions, and contraindications to different types of resistance training  Components of muscular fitness Strength – maximal amount of force that can be generated during a specific movement patter at a specific velocity of contraction  Force = mass x acceleration Hypertrophy – an increase in the size of a muscle Power – rate of performing work; the product of force and velocity Local muscular endurance – the ability of the muscle groups involved in a movement to sustain contraction ACSM, Guidelines for ex prescription 11th Ed.  Different types of strength Maximum strength = highest force the neuromuscular system can generate during maximum voluntary contraction Strength endurance = force production in repetitive fashion and over extended periods of time Absolute strength = amount of force generation irrespective of body weight Relative strength = ratio between max strength and body weight or lean mass Power  Work = the product of a given force acting through a given distance  Work = force x displacement  Power = the rate of work production  Power = work / force x velocity Individuals cannot posses a high level of power without first being relatively strong Degree to which maximum strength influences maximal power production diminishes when high levels of strength are maintained Stronger (i.e. trained) individuals posses favorable neuromuscular characteristics for maximal power production General Principles of Training: Principle of Individuality  Not all people created equal  Genetics affects performance  Variations in cell growth rates, metabolism, and cardiorespiratory and neuroendocrine regulation  Explains high versus low responders General Principles of Training: Principle of Specificity  Exercise adaptations specific to mode and intensity of training  Training program must stress most relevant physiological systems for given goal  Training adaptations highly specific to type of activity, training volume, and intensity General Principles of Training: Principle of Progressive Overload  The overload principle is at the foundation of all exercise prescription.  Must increase demands on body to make further improvements  Muscle overload: muscles must be loaded beyond normal loading for improvement General Principles of Training: Principle of Variation  Also called principle of periodization  Systematically changes one or more variables to keep training challenging  Intensity, volume, and/or mode –  Volume,  intensity –  Volume,  intensity  All comes back to FITT principle General Principles of Training: Principle of Reversibility  Use it or lose it  Training  improved strength and endurance  Once cardiorespiratory training is decreased or stopped for a significant period of time, previous improvements will reverse and decrease, and the body will readjust to the demands of the reduced physiological stimuli  Detraining reverses gains  Type of muscular contraction  Concentric – involves the shortening of a muscle when a force is applied  Eccentric – force of the object may be greater than the force generated by the muscle and we see muscle lengthening  Isometric – myosin actin crossbridge are activated and muscle is generating force but muscle length stays the same  Isokinetic – a contraction (either ecc or con) where a constant speed is maintained Needs Analysis  Type of training program – who is it for, what are the goals, what are you trying to achieve?  Length of recent regular participation in previous training programs  Level of intensity involved in previous training programs  Degree of exercise technique experience NSCA, Essentials of strength training & conditioning, 4ed Resistance Training Programs: Strength, Hypertrophy, and Power  Exercise order  Large muscle groups before small, multijoint before single joint, high intensity before low intensity  Rest periods based on experience  Novice, intermediate lifters: 2 to 3 min between sets  Advanced lifters: 1 to 2 minutes between sets NSCA, Essentials of strength training & conditioning, 4ed Training Frequency  Training frequency is the number of training sessions completed in a given time period  Fora resistance training program, a common time period is one week Training Load and Repetitions  Relationship between load and repetitions  The heavier the load, the lower the number of repetitions that can be performed  Load is commonly characterized as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM) NSCA, Essentials of strength training & conditioning, 4ed Training Load and Repetitions  2-for-2 rule: A conservative method that can be used to increase an individual’s training loads; if the individual can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session General resistance exercise recommendations FITT Recommendation Frequency For novice individuals, each major muscle group should be trained at least 2 days/wk For experienced individuals, frequency is secondary to training volume, thus individuals can choose a weekly frequency per muscle group based on personal preference Intensity For novices, 60%-70% 1RM performed for 8-12 repetitions are recommended to improve muscular fitness For experienced individuals, a wide range of intensities and repetitions are effective dependent on the specific muscular fitness goals Type Multijoint exercise affecting more than one muscle group and targeting agonist and antagonist muscle groups Single-joint and core exercises may also be included in a resistance exercise program, typically after performing multijoint exercise(s) for that particular muscle group A variety of exercise equipment and/or body weight can be used to perform these exercises ACSM, Guidelines for ex prescription 11th Ed. Resistance Training Programs: Strength, Hypertrophy, and Power Primary Goal Training Loading Volume Velocity Frequenc Level y (times per week) Strength Novice 60-70% 1-3 sets, 8- Slow, 2-3 Development 1RM 12 reps moderate Intermediat 70-80% Multiple Moderate 3-4 e 1RM sets, 6-12 reps Advanced 80-100% Multiple Unintentionall 4-6 1RM sets, 1-12 y slow to fast reps Resistance Training Programs: Strength, Hypertrophy, and Power Primary Goal Training Loading Volume Velocity Frequenc Level y (times per week) Muscle Novice 70-85% 1-3 sets, 8- Slow, 2-3 Hypertrophy 1RM 12 reps moderate Intermediat 70-85% 1-3 sets, 6- Slow, 4 e 1RM 12 reps Moderate Advanced 70-100% 3-6 sets, 1- Slow, 4-6 1RM; 12 reps moderate, emphasi fast s on 70- 85% Resistance Training Programs: Strength, Hypertrophy, and Power Primary Goal Training Loading Volume Velocity Frequenc Level y (times per week) Muscle Power Novice 0-60% 1-3 sets, 3- Moderate 2-3 1RM lower 6 reps body; 30-60% 1RM upper body Intermedia 0-60% 1-3 sets, 3- Fast 3-4 te 1RM lower 6 reps body; 30-60% 1RM upper body Advanced 85-100% 3-6 sets, 1- Fast 4-5 1RM 6 reps, Resistance Training Programs: Strength, Hypertrophy, and Power Primary Goal Training Loading Volume Velocity Frequenc Level y (times per week) Muscular Novice Light 1-3 sets, Slow- 2-3 Endurance 10-15 reps moderate reps Moderate- high reps Intermedia Light 1-3 sets, Slow- 3-4 te 10-15 reps moderate reps Moderate- high reps Advanced 30-80% Various Slow- 4-6 1RM strategies, moderate 10-25 reps reps or more Moderate- high reps NSCA, Essentials of strength training & conditioning, 4ed General Exercise Precautions:  Valsalva Maneuver – will increase intraabdominal pressure and subsequently alter BP  Substitute Motions  Overtraining/Overwork - inadequate rest intervals, chronic fatigue, deterioration in strength of muscles.  Pathological Fracture  Avoid high impact activities (e.g. plyometrics), high velocity activities, trunk flexion with rotation, resisted end-range trunk flexion, and lower extremity weight- bearing activities that involve torsion of the hips  Exercise-Induced Muscle Soreness  Acute  Delayed Onset Muscle Soreness (DOMS) – educate patients on expectations Exercise Contraindications Pain - severe joint or muscle pain during active-free movements, dynamic resistance should not be implemented Inflammation Inflammatory neuromuscular disease (e.g. Guillain Barre, polymyositis, dermatomyositis) Can damage muscle and cause irreversible deterioration of strength Acute inflammation – dynamic resistance activity → further joint irritation and inflammation Severe cardiopulmonary Disease Severe CAD, carditis, cardiac myopathy, CHF, uncontrolled HTN, or dysrhythmias Factors to Consider in Progressing Strengthening (Table 6.6) Factors Progression Intensity Submax Max, Low load Hi load Body Position (WB or depends on the impairment and goals of NWB) rehab Reps and Sets lo hi volume Frequency depends on intensity and volume of exercise & level Type of Muscle staticdynamic concentric and eccentric Contraction ROM short arclong arc, stable portion of range  unstable portion of range Plane of movement uniplanar multiplanar Velocity slowfast movement Neuromuscular control proximaldistal control Functional movement simplecomplex, single jointmultijoint, References  Kisner, Colby and Borstad (2023) Therapeutic Exercise, 8th edition. Philadelphia: FA Davis  American College of Sports Medicine: ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition. Philadelphia: Lippincott Williams & Wilkins  Howley & Thompson (2017) Fitness Professional’s Handbook, 7th edition. Champaign: Human Kinetics  National Strength & Conditioning Association: Essentials of Strength Training and Conditioning, 4th edition. Champaign: Human Kinetics