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Resistive ExerciseInstructional
MethodsKNR 285
Betty A. Henson
Resistance Training
Requires the body to move against an opposing force-usually some type of equipment.
Muscular Strength – maximal amount of force a muscle or group of muscles can generate in a single maximal contraction or with a single maximal effort.
Muscular Endurance – capacity to exert repetitive muscular force or the ability of the muscle to remain contracted or contract repeatedly for long periods of time.
2006 ACSM Guidelines
Resistance training should be progressive, individualized, and provide a stimulus to all the major muscle groups.
One set 8-10 exercises for major muscle groups
2 days/week minimum
3-20 repetitions to fatigue (RPE 19-20)
Example: chest press, shoulder press, tricep extension, bicep curl, lat pull-down, lower back extension, ab crunch, leg extension, leg curl, calf raise
Positive Changes with Resistive Exercise
Muscles become stronger, more toned
Muscles show less fatigue
Less prone to injury
More lean tissue-higher metabolic rate
Aids bone health
Healthier body composition
Helps offset natural aging process
Training Principles
All effective exercise programs are based on three general training principles: specificity, overload, and progression. A program that attends to only one or two of the three principles can result in unmet client goals, poor adherence, and possible litigation due to injury.
Training Principles/Terms
Specificity – training in a specific way for a specific result or change
Overload – a training stress or intensity greater than what a client is use to in order to see continual physiological adaptations
Progression – as the training status improves over time, training stress or intensity continues to increase
Hypertrophy – Increase in the size of the muscle fiber.
Atrophy – A reduction of muscle size due to detraining or age.
Types of Equipment
EZ Curl Bars
Fixed Bars (plates permanent)
Weight Plates/Collars
Weight Stack Machines
Plate Loaded Machines
Smith Machine
Cable Machines
Standard Bar – 1 1/8” diameter, 5-7 ft long, weighs about 20 lbs
Olympic Bar – 2 1/8” diameter, 7 ft long, weighs 45 lbs.
Dumbbells
Adjustable Dumbbells/Power Block
Benches
Muscle Anatomy 101Chapter 1
About 40% of the body tissues are made up of skeletal muscle.
We focus on about 430 muscles in training.
Purpose of muscles – To provide force to move the joints of the body in the different directions or planes that they are designed to move in.
Chemical composition – 75% water, 20% protein, 5% other
Muscle Facts
Everything is driven by muscles.
Muscle is more dense than fat.
Fat takes up 28% more volume than muscle.
Muscle is wet. Fat is dry.
Most people gain 5-5 ½ lbs of muscle over 16 weeks of training.
5 lb. increase in muscle = 50 kcal increase/day of RMR
Muscle Facts
Women respond better to full body workouts.
Women need less rest time because of estrogen.
As muscle cells age they become more round and lose a lot of space instead of being compact and angular or square.
With aging: 1. Fiber size decreases 2. Loss of fast twitch fibers occurs 3. Loss of ability to activate motor units
Muscle Facts
After age 30, people start to lose muscle mass.
With aging, motor nerves (nerves that turn on muscle fibers) become disconnected from individual muscle fibers.
Estimated by age 70, 15% of the motor nerves become disconnected from their fibers.
By age 75, about 25% of men and 75% of women can NOT lift more than 10 lbs.
Terms
Flexion – A movement occurring at a joint that decreases the angle of the joint.
Extension – A movement occurring at a joint that increases the angle of the joint.
Agonists – Primary movers of a joint in one direction.
Antagonists – Muscles that oppose the movement.
Synergists – Muscles that assist in the movement.
Skeletal Muscle Characteristics
Musculo-tendinious unit – consists of muscle belly and tendons. When a muscle contracts (shortens), it moves a bone by pulling on the tendon that attaches the muscle to the bone.
Muscles consist of individual muscle cells or muscle fibers. They are connected in bundles. A single muscle is made up of many bundles of muscle fibers covered by layers of connective tissue that hold the fibers together.
The muscle fibers are made up of smaller units called myofibrils. When the brain signals the muscle to contract, protein filaments within the myofibrils slide across one another causing the muscle fiber to shorten. (actin and myosin - Sliding Filament Theory)
Muscle Fibers
Weight training causes the SIZE of the individual muscle fibers to increase by increasing the number of myofibrils.
Fibers can grow 20-70%, but average is 20-45%. (Fast twitch can get 2x larger)
Different muscles within the body have different % of Type I and II fibers.
Fibers range in length from about 3 to 9 cm. (1.9-3.5 in.)
Slow Twitch (Red) Type I – High capacity for aerobic energy supply. Very efficient in producing ATP. Fatigue resistant. Speed of contraction of slow twitch fibers is much slower than fast-twitch. They are adapted for low intensity, long duration activities. They utilize aerobic energy system for fuel.Fast Twitch (White) Type II – High capacity for rapid force development. Rely on anaerobic metabolism for fuel. They are explosive and powerful, but fatigue quickly.
Muscle Fibers
% of Type I and Type II fibers varies for each person.
Mainly dependent upon heredity and a small extent on training adaptations.
No differences in fiber type have been observed between men and women, however, men generally have more numerous and larger muscle fibers than women.
A person can NOT change one fiber type into another fiber type. Fibers become more conditioned and functional with training.
Motor Units
Motor units (nerves connected to muscle fibers) are recruited to exert force
Motor Units/Size Principle
Size principle states that motor units are recruited from the smallest to the largest based on the force demands on that muscle.
Low threshold motor units are recruited first and are composed mainly of Type I fibers.
Higher threshold motor units are recruited when lifts are performed with more resistance and increased demands.
Higher threshold motor units are composed of mainly type II fibers. Recruited when lifts are 1-5 RM
All or None Law
When a specific motor unit reaches its threshold level for activation, all the muscle fibers in that motor unit are activated fully.
Load or amount of weight lifted determines the number of units recruited.
Different types and numbers of motor units are recruited with different load variations. (periodization of training)
Types of Muscle Actions
Concentric – Shortening of the muscle occurs. Positive phase.
Eccentric – Lengthening of the muscle occurs. Negative phase.
Isometric – Muscle is activated and develops force, but no movement occurs. It is joint-angle specific. Increase in muscle fiber
recruitment at the trained angle. Goal to increase strength at the weakest point.
Helps with sticking joints. Used in rehab/physical therapy.
Isotonic Training
Most Common-referred to as weight training with free weights or machines.
Advantages: May be most beneficial to overall health – strength,
tone, endurance. Improved tendon and ligament strength Less risk of injury Decreased incidence of arthritis and low back pain Improved bone strength, energy and fat loss.
Free Weights vs MachinesFree Weights
~Requires more balance, coordination
~Allow for a free range of motion
~Versatile
~Provide positive and negative resistance
~Require a number of muscle groups to work together when lifting
~May require a spotter
~Require time and effort to adjust
resistance
Machines Safe Convenient Easy to Use Don’t need spotter Rapid, effortless
change of resistance Controlled range of
motion Provide both positive
and negative resistance
Expensive Require a lot of space
Terms
Repetition – One complete movement of an exercise
Set – Group of repetitions
Repetition Max (RM)-Maximal number of reps per set that can be performed with proper lifting technique using a given resistence.
1RM – Heaviest resistance that can be used for 1 complete repetition of an exercise. (Prediction chart on page 102)
Intensity – Amount of weight lifted on a particular set. Can increase intensity by: increasing wt., reps, sets or
decreasing rest time
Basic Exercise Technique Guidelines
Safety: Risk is involved anytime there is physical training. Need:
Correct lifting techniques Spotting Proper breathing Well maintained equipment Appropriate clothing
Spotters have 3 main functions:
1. To assist the trainee with completion of a rep
2. To critique the trainee’s exercise technique and be a coach
3. To summon help if needed.
Spotting
4 FREE Weight exercises that require spotting:
Overhead (e.g. standing shoulder press) Over the face (e.g. bench press, lying tricep
extension) With the bar on upper back and shoulders (e.g. back
squat) With a bar positioned on the front of the shoulders or
clavicles. (e.g. front squat)
Types of Grips
Overhand (pronated)
Underhand (supinated)
Alternated – When spotting on the bench press and performing dead lifts
Neutral Grip – Palms face in and knuckles pointed out to the side.
Type of Grip Widths
Close (narrow) grip
Wide
Hip Width
Shoulder-width
Lifting Techniques
Acquire a good grip (closed grip – thumb wrapped around bar)
Have a stable position
Object being lifted stays close to the body
Learn to use legs, not back to do the lifting
Points of Contact
Back of Head
Upper Back and Shoulders
Lower Back and Buttocks
Feet
Breathing Techniques
Best advice is to exhale during the hardest part of the exercise and breathe in during the easier part of the exercise.
Valsalva Maneuver – Breath holding. Causes an increase in the pressure of the chest that can have an undesirable side effect of exerting compressive forces on the heart. Can also raise blood pressure.
Weight Training Belts
Used to help support lumbar area.
Recommended for ground-based structural exercises that load the trunk and place stress on the lower back. Examples: Back/Front squat, standing shoulder press, deadlift, and exercises involving lifting maximal or near-maximal loads.
Weight belts are not needed for exercises that do not load the trunk, even if it places stress on lower back. Examples: Lat pulldown, bench press, bicep curl, leg extension
Components of a Resistance Training
Program Initial consultation and fitness evaluation
Choice (exercise selection)
Frequency
Order (exercise arrangement)
Load (weight)
Volume (repetitions and sets)
Rest periods
Variation
Progression
Initial Consultation
Consult with client to assess compatibility, establish a client-trainer agreement and discuss exercise goals.
Evaluate client’s exercise history and current level of fitness to determine a baseline for improvements, identify strengths and weaknesses, determine their experience with resistive exercise, identify areas of injury or contraindications, review/conduct fitness evaluation and refine exercise goals.
Primary Goal
The critical information needed before designing the resistive program is the client’s primary goal or outcome.
Specificity principle dictates that training a client in a specific manner will produce a specific result. To reach a specific goal one has to follow a specific program.
Three primary resistance training goals are: Muscular endurance Hypertrophy Muscular Strength
Table 6.1 Pg 118
Frequency
(times/wk)
Intensity(%1RM)
Volume Rest
POWER 1-2 85-95 1-4 reps1-2 sets
4-6 min.
STRENGTH 3-4 75-85 4-8 reps3-4 sets
2-3 min.
HYPERTROPHY 4-6 60-80 8-12 reps4-6 sets
30-90 sec.
ENDURANCE 5-7 <60 12-15 reps5-7 sets
<30 sec.
CHOICEChapter 3
Exercise choice is influenced by:
The specificity principle How much time the client has to exercise What equipment is available Client’s experience with correctly performing
resistive exercises
Types of Exercises to Select
Preferentially choose core exercises, as they are typically more effective in reaching client goals.
Core exercises meet these two goals: Involve movement at two or more primary joints
(multi-joint exercise) Exercise recruits one or more large muscle group (s)
or areas (i.e. chest, shoulders, upper back, hips/thighs) with the synergist help of one or more smaller muscle groups or areas (i.e. biceps, triceps, abdominals, calves, neck, forearms, lower back, or shins)
One core exercise can affect as many muscles or muscle groups as 4 to 8 assistance exercises.
Examples
Bench Press – Pectorals, anterior deltoids, triceps
Leg Press – Quads, Hamstrings, Gluteus
Lat pulldown – Latissimus dorsi, pectoralis major, biceps
KNOW TABLE 1.1b, page 13
Structural Exercises
A core exercise that places stress (load) on the spine
Examples: Power clean, shoulder press, back squat
Structural exercises requires the torso muscles to maintain an erect or near-erect posture when performing the exercise.
Structural exercises that are performed very quickly are termed power or explosive exercises (push press, power clean, snatch, high pull)
Assistance Exercises
Exercises that help to maintain muscular balance across joints, help prevent injury or rehabilitate a previous injury, or isolate a specific muscle or muscle group.
Assistance Exercises meet these two criteria: It must involve movement at only one primary joint
(a single-joint exercise) It must recruit a smaller muscle group or only one
large muscle group or area. Examples: bicep curl, dumbbell fly
Beginner/Intermediate Programs
Beginner – Basic guideline is one exercise per muscle group. (Chest, shoulders, upper back, hips/thighs, biceps, triceps, abdominals, and calves)
Intermediate – May include two exercises per muscle group, different exercises for each muscle group throughout the week, or both
Specialized programs are designed for those with a specific condition, recent injury, or is a well-trained athlete.
Frequency of training
Influenced by: Client training status – beginner (2-3 days/wk) vs
intermediate vs advanced (split routines, 4-6 day/wk)
Impact of other activities or exercise
Client’s personal schedule
Order
Order or the sequence of exercises is influenced by the specificity principle, but is primarily dictated by the type and characteristics of the selected exercises.
To maximize one’s ability to complete all the exercises in one workout, it should be arranged in an order such that fatigue caused by one exercise has the least possible impact on the quality of effort or the technique of the next exercise.
Primary Methods of Order
~Power, Core Exercises First (multi-joint), then assistance exercises (single-joint)
Example:
1. Back squat 5. Biceps Curl
2. Leg press 6. Lying triceps extension
3. Bench press 7. Lateral raise
4. Lat pulldown 8. Wrist Extension
Primary Methods of Order
Alternate Upper body and Lower Body Exercises
Good for those clients who cannot tolerate several upper body or lower body exercises in a row or one who wants less rest intervals to shorten length of workout.
Example:
1. Leg Press 5. Leg extension
2. Bench press 6. Dumbbell bicep curl
3. Lunge 7. Leg curl
4. Shoulder press 8. Triceps Extension
Primary Methods of Order
Alternate “Push”(away from body) and “Pull” (towards body) Exercises
Good arrangement option for untrained individuals resuming resistance training after an injury or a vacation as same muscle group will not be used for two exercises in a row.
Example:1. Back Squat 5. Incline bench press
2. Leg curl 6. Dumbbell biceps curl
3. Standing heel raise 7. Shoulder press
4. Upright row 8. Lat pulldown
Primary Methods of Order
A. Combination MethodsOne common method is to combine two of the methods such as core exercises and then assistance exercises with alternate “push” and “pull”. Often lower body performed first and then upper body. Helps to minimize fatigue in individuals.
B. Compound Sets and Superset
Completing a set of two different exercises in succession without a rest period which works the same primary muscle group is a compound set. (bench press/dumbbell fly)
Two exercises that stress opposing muscle groups is a superset. (bench press/seated row)
Intensity (Load)
Determining the proper amount of weight is the most difficult but most important variable to consider.
Two step process: Gather information (or test) to determine client’s ability to handle loads for selected exercises. Then assign actual load.
Based on primary training goal: endurance, hypertrophy, strength
Inverse relationship between amount of weight lifted and reps.
1 RM
The maximum amount of weight one can perform for 1 repetition while maintaining proper form and technique.
Loads are assigned either as a percentage of 1RM or as a specified repetition maximum for a certain amount of reps (heaviest load lifted for a certain number of reps).
If a client completes exactly 15 reps of the leg press with 100 lbs., the client’s 15RM for only the leg press is 100 lbs.
Mainly used for intermediate/advanced individuals, not the untrained, recently injured, or those under medical supervision.
Volume
The total amount of weight lifted in a training session.
(Reps x Sets x Weight)
Influenced by The person’s training status. For the untrained one
set may be appropriate for several months. Primary training goal. Endurance, hypertrophy,
strength
Rest Periods
The time period between multiple sets of the same exercise.
Influenced by: Training goal – The heavier the load, the longer the
rest. Client’s training status – The untrained or
deconditioned will need longer rest periods.
Variation
The purposeful change of the program design variable assignments to expose one to new or different training stressors.
Without variation, progress will level off or decrease, especially if one becomes bored or overtrained.
Even intermediate or advanced clients who perform several months of heavy resistance training can experience decreases in strength and neuromuscular activation.
Periodization of training is used to continually challenge the body, ensure improvements, provide for recovery and prevent staleness.
Variation with Other Protocols
SET SYSTEM – Most popular type of training. Person does an exercise for a given number of repetitions, or a set, then rests before performing another set.
SUPERSETS – An exercise set for a particular muscle group is followed by an exercise for the opposing muscle group. (biceps/triceps)
SUPER MULTIPLE SET – Same concept as supersets, but the lifter completes all of the sets for a given muscle group, then completes the same number of sets for the opposing muscle group.
SPLIT ROUTINE – Requires a great amount of time and work. Lifter alternates muscle groups worked each day, and works out more days/week.
Example – M, W, F work arms, legs and abs; T, Th, Sa, work chest, shoulders and back.
Variation with Other Protocols
PYRAMID SYSTEM – Adding weight until the lifter can complete only one repetition. Example – Bench press with a set of 10 reps, then add weight, complete 8-9 reps, add weight, complete 6-7 reps continuing until the final set is 1 repetition. (Light to Heavy) Can also pyramid down from heavy to light weights, increasing the repetitions as weight is removed.
NEGATIVES – Emphasis is placed on the eccentric part of the exercise. Slower repetitions are suggested. (Muscle soreness is usually a result.)
SUPER SLOW – Both concentric and eccentric movements are slowed down to achieve maximum contractions.
Variation
Within-the-week Variation – Each workout within the week can be varied.
For some, it could be a per session change each week to incorporate endurance, hypertrophy and strength.
For more advanced it may be “heavy” days and “light” days in a split routine.
Progression
2-for-2 rule: When one can complete two more repetitions than the repetition goal in the final set of an exercise for two consecutive training sessions, then the load can be increased by 5-10% in each set.
Individual Body Types
Endomorph – Storage as “pear-shaped”, short leg and arms
Mesomorph – Solid, muscular, large-boned physique; wide shoulders, narrow hops, well-muscled
Ectomorph – Slender bodies and slight build; very little body fat, long arms and legs; narrow chest and hips.
Strength AssessmentChapter 5
Self-Assessment – May be the best choice for those whose goal is for fitness. Look at current levels of strength compared with
past levels of strength. Is the client constantly having problems doing
everyday tasks that he/she use to do? Do you want to run faster or jump higher in sports?
Strength Assessment
1 RM – If goal is performance then a 1 RM or a computer-based assessment may be more beneficial. Allows you to establish a baseline for intensities and loads. Usually only major muscle groups of the body are tested. Many sets of the exercise are performed to get to the actual
1 RM. Must take appropriate safety precautions.
See page 101 for 1 RM of Bench Press, page 102 for chart.
Anthropometric Measurements
Simple way to measure strength/change.
Use a tape measure to measure the circumference of a variety of big muscle groups such as upper arms, chest, thighs and calves.
Can chart loss/gain in muscle size.
Safety, Soreness, Injury
Warming Up/Cooling Down Need a proper warm-up with 5-10 minutes of light
aerobic exercise to increase core temperature. Perform warm-up sets using a light load for each
new exercise. Cool down to help the body bounce back. Helps the lactic acid clear for processing and waste
removal. Spend 5-10 minutes on a bike and then stretch the
major muscle groups used.
Perform Exercises Correctly
Resist the temptation to load up the bar with as much weight as possible and turn it into a competition. Overloading leads to using momentum to perform lifts.
Do not lurch or twist body parts during a lift. Maintain proper form.
Avoid performing a partial range of motion during an exercise. The most difficult segments of muscle actions is the beginning and end of a given range of motion.
Maintain proper positioning of the neck. Ears should be in line with or slightly in front of the shoulders.
Maintain proper position of the lower back-especially during core exercises. Overarching of the back is common when loads are heavy. Underarching of the lower back is common when lifts are performed from the floor, such as the deadlift. Proper position is to have tight abs and a slight arch in lower back (neutral spine).
Muscle Soreness
Caused by the muscle undergoing unaccustomed stress, microscopic tears in the muscle cells. This causes swelling and inflammation in the muscle which creates the associated pain and stiffness.
DOMS – Delayed-onset muscle soreness. Treatments include stretching, ibuprofen, and a light workout the next time.
DOMS occurs to a greater degree when exercise is intense and especially following eccentric training.
Soreness vs Pain What is the difference?
HEALTH-RELATED COMPONENTS OF FITNESS
Cardio-respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Total Conditioning Program
A total conditioning program consists of different programs which will include all of the 5 health- related components, along with the goals of the client.
Whether concurrent strength and endurance training are compatible may depend on:
Training Intensity Training Volume The Individual
“Overtraining” may be more of a reason that programs are not compatible.
Exercise prescription must consider the demands of the total program to ensure that the volume of exercise does not become counterproductive.
Flexibility
Static Stretching is the preferred method of stretching.
Factors that affect flexibility: Joint structure and related connective tissue. One cannot
change the joint structure and range of motion for each joint will vary.
Soft tissue – muscle tissue, connective tissue, skin, scar tissue, fat tissue all affect flexibility
Age – Aging decreases the natural elasticity of the muscles, tendons and joints resulting in stiffness.
Gender – Differences tend to be joint specific and do not always favor women.
Muscle temperature – Warm muscles stretch better. Pregnancy – release of relaxin which makes body more
flexible.
Proprioceptive Neuromuscular Facilitation
(PNF) Stretching
Most popular PNF stretching is the contract-relax stretching method with the muscle.
Muscle being stretched is held in an isometric contraction first, then passively stretched. This also works when the opposing muscle is contracted prior to the passive stretch.
Effective way to increase flexibility.
Usually requires a partner.
Motivation
Motivation is a psychological construct that arouses and directs behavior.
A construct is simply an internal drive or neural process that cannot be directly observed but must be indirectly inferred from observation of outward behavior.
Example: A person who rises at dawn every day and works intensely at his/her job is considered to be highly motivated.
Constructs can include personality, ambition, assertiveness. They are not directly observable, but yield powerful influence on behavior.
Goals
As an exercise scientist we help clients set goals that are specific, measurable, action oriented, realistic, and timely.
To be the most effective at motivating a client, we need to understand the client’s stage of readiness for exercise participation.
The transtheoretical model describes the process a client goes through as he or she gets ready to start exercise.
Stages of Change
Precontemplation: The person does not intend to increase physical activity and is not thinking about becoming physically active.
Contemplation: The person intends to increase physical activity and is giving it a thought now and then, but is not yet physically active.
Preparation: The person is engaging in some activity, accumulating at least 30 minutes of moderate-intensity physical activity at least one day per week, but not on most days of the week.
Stages of Change
Action: The person is accumulating at least 30 minutes of moderate-intensity physical activity on five or more days of the week, but has done so for less than six months.
Maintenance: The person is accumulating at least 30 minutes of moderate-intensity physical activity on five or more days of the week, and has been doing so for six months or more.
When you have identified the stage of change, then you can apply the appropriate processes for change or interventions in order to move the client to the next level with the ultimate goals of action and maintenance.
Methods of Motivation
Minimizing procrastination – Health & Fitness are attributes desired by everyone, but only a small % of our population manages to commit to and maintain an exercise lifestyle.
Some believe they have too many options to decide between – diet, devices, personal trainers-that the decision making process becomes stagnate.
We have to help clients make lifestyle changes for the long haul.
Motivation
Identifying False Beliefs – There are many flawed and misleading bits of information that clients believe.
Weight loss can be achieved only by restricting calories.
Exercise is not for them, or their bodies will not respond to exercise.
“No pain, no gain” – This encourages overtraining and diminishes a client’s potential for results.
Through education, reinforcement and reasoning we can help the client to understand why the false beliefs are deceptive and limiting and teach correct information.
Questions to Ask to Identify False Beliefs
What is your ideal approach to “getting in shape?”
What have you tried in the past to achieve the fitness results you want?
What exercise and nutrition strategies do you feel are important?
What do you feel you need to do to reshape your body and improve your health and fitness?
Motivation
Identify and Modify Self-Talk – Each client has his or her own “internal voice”. This can be a source of motivation if it is POSITIVE.
If the self-talk is negative, the client is less likely to accept positive reinforcement. Help them identify negative self-talk so they will realize that what they think creates a mental picture and that is who you become.
Motivational Techniques
Have the client use an exercise log or journal to document baseline measurements and progress.
Begin clients with exercise sessions that involve familiar activities.
Whenever possible, offer choices. “Would you rather warm-up on the elliptical or the treadmill?”
Provide feedback often. Look for small achievements. Note even small progress.
Model the appropriate behavior for a fitness lifestyle. We are the role models! We are the motivators!
Motivational Techniques
Prepare the client for periods where momentum may be disrupted. Understanding that there are periods where intensity may be disrupted is common, but it does not have to mean program abandonment.
Let the past go. If there was previously lack of success, change focus to the future.
Substitute a “be perfect” attitude with a “do your best” attitude. Teach clients to understand that giving total effort and commitment is the equivalent of excellence.
Motivation
“MOTIVATION OCCURS WHEN
ACTION
TAKES PLACE”