Wt Workout

7/27/2019 Wt Workout

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Muscular Fitness

Developed by the overload principleincrease resistance to movementincrease frequency or duration of activityto levels above those normallyexperienced.


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Muscular Strength

Best developed by using weights thatdevelop maximal or nearly maximalmuscle tension with relatively fewrepetitions


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Muscular Endurance

Best developed by using lighter weightswith a greater number of repetitions.


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Guidelines

The following resistance trainingguidelines are recommended for theapparently healthy adult:


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Guidelines

A primary goal of the program shouldbe to develop total body strength andendurance in a relatively time-efficientmanner.


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Guidelines

Programs lasting longer than 1 hour persession are associated with higherdropout rates.


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Guidelines

While more frequent training andadditional sets or combinations of setsand repetitions elicit larger strengthgains, the additional improvement isrelatively small.


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Guidelines

Adhere as closely as possible to thespecific techniques for performing agiven exercise.


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Guidelines

Perform every exercise through a fullrange of motion.


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Guidelines

Perform both the lifting (concentricphase) and lowering (eccentric phase)portion of the resistance exercises in acontrolled manner.


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Guidelines

Maintain a normal breathing pattern,since breath-holding can induceexcessive increases in blood pressure.


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Guidelines

If possible, exercise with a trainingpartner who can provide feedback,assistance, and motivation.


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Improvement

Muscle strength and endurance gainswill be determined by:TrainingNutritionGeneticsHormone secretion


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Specificity

The development of muscular fitness isspecific to the muscle group that isexercised, the type of contraction, andthe training intensity.


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Specificity

Strength and endurance gains are alsospecific to the speed and range ofmotion used during training.


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Overload

To promote strength and endurancegains, the muscle group must beexercised at work loads that are greaterthan normal for the client.


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Overload

The exercise intensity should be at least60% of maximum to stimulate thedevelopment of strength.


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Overload

More rapid strength gains may beachieved, however, by exercising themuscle at or near maximum (80 to100%) resistance.


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Overload

To stimulate endurance gains,intensities as low as 30% of maximummay be used; however, at lowintensities the muscle group should beexercised to the point of fatigue.


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Progression

You must periodically increase thetraining volume.


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Progression

Progression needs to be gradually,because doing too much too soon maycause musculoskeletal injuries andexcessive muscle soreness.


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Progression

The number of repetitions a client isable to perform will indicate when theresistance needs to be increasedthroughout the training program.


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Progression

The rate of improvement slows, andeventually plateaus, as clients progressthrough the program and move closerto their genetic ceiling.


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Methods

Static (isometric)Dynamic (concentric and eccentric,isotonic)Isokinetic


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Static

A major disadvantage is that strengthgains are specific to the joint angle used

during training.


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Dynamic

Dynamic resistance training involvesconcentric and eccentric contractions of

the muscle group performed against aconstant or variable resistance.


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Muscular Fitness

The intensity of resistance training canbe manipulated by varying the weight,

the number of repetitions, the length ofthe rest interval between exercises, orthe number of sets of exercises

completed.


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Intensity

Intensity is expressed either as apercentage of the individuals 1 -RM or

as the maximum weight that can belifted for a given number of repetitionsof an exercise (e.g., 8-RM equals the

maximum weight that can be lifted for 8repetitions).


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Intensity

Intensity is inversely related to thenumber of repetitions.


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Intensity

A set consists of a given number ofconsecutive repetitions of the exercise.


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Intensity

Training volume is the total amount ofweight lifted during the workout and is

calculated by summing the products ofthe weight lifted, repetitions, and setsfor each exercise.


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Intensity

The optimal training stimulus forstrength development is high intensity -

low repetitions; whereas, low intensity -high repetitions optimize muscularendurance gains.


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Intensity

To optimize strength gains, theintensity should be set at 80 to 85% 1-

RM.


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Intensity

At this intensity, most individuals areable to perform 6 to 8 repetitions (6 to 8

RM) of the exercise.


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Intensity

However, when your clients primarygoal is to develop muscular endurance,

prescribe an intensity of < 60% 1-RM(15 to 20 RM).


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Intensity

For advanced strength training andhypertrophy programs, large training

volumes are achieved by increasing thenumber of sets, performing multipleexercise for each muscle group, and

increasing the frequency of training.


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SETS

Although improvements in muscularfitness may result from performing only

one set of a given exercise, researchsuggests that multiple sets (3 or more)are more beneficial for optimal gains in

muscular fitness.


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Frequency

Improvements in muscular fitness mayresult from exercising just one day per

week, especially for clients with below-average muscular fitness.


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Frequency

However, research suggests thatexercising 3 times per week improves

both the rate and amount of strengthgain.


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Frequency

For advanced resistance trainingprograms, a frequency of 5 to 6 days per

week will provide the high trainingvolume necessary to stimulate furthergains in muscle strength and size.


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ACSM Recommendations

The ACSM recommends one set of 8-10exercises that condition the major

muscle groups 2-3 days per week.(1998).


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Multiple-set regimens may providegreater benefits if time allows.


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Most persons should complete 8-12repetitions of each exercise; however,

for older and more frail persons(approximately 50-60 years of age andabove), 10-15 repetitions may be more

appropriate.


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Order of Exercises

Order the exercises so that your clientfirst executes multi-joint exercises --

such as the seated leg press, bench pressand lat pull-down -- that involve largermuscles and more muscle groups.


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Order of Exercises

The have your client progress to single- joint exercises for smaller muscle

groups.


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Order of Exercises

To avoid muscle fatigue in noviceweightlifters, arrange the exercises so

that successive exercises do not involvethe same muscle group.


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Order of Exercises

This allows time for the muscle torecover.


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Order of Exercises

When you prescribe two or moreexercises for a specific muscle group,

instruct the average individual toalternate muscle groups so that themuscle can rest and recover between

exercises.


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Order of Exercises

In contrast, most advanced weightliftersprefer to do compound-sets or tri-sets

in order to completely fatigue atargeted muscle group.


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Order of Exercises

To use this system, the client performs 2(compound sets) or 3 (tri-sets) exercises

consecutively for the same musclegroup, with little or no rest between theexercises.


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Pyramiding

Pyramiding is a light-to-heavy systemin which the client performs as many as

6 sets of each exercise.


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Pyramiding

Because this involves such a largevolume of work, prescribe the pyramid

system only for experiencedweightlifters.


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Supersetting

Many bodybuilders also use a trainingsystem called supersetting.


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Supersetting

For supersets, the client exercisesagonistic and antagonistic muscle

groups consecutively without resting.


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Supersetting

For example, to superset the quadricepsfemoris and hamstrings, follow a leg

extension set immediately with a legcurl set.


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Variations of Frequency

Encourage your clients to workout 3times per week on the days that best fit

their schedules.


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For advanced resistance trainingprograms, prescribe a frequency of 5 to

6 days a week.


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Most exercise specialists advocate asplit routine, in which different muscle

groups are targeted on consecutivedays, in order to allow at least one dayof recovery for each muscle group.


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Variations of Training

VolumeTo prevent overtraining and tooptimize strength and power gains for

peak performance, many athletes whotrain year-round divide their resistancetraining program into cycles.


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VolumeThis method is known as periodization.


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VolumeEach macrocycle (usually one year), forexample, can be divided into four, 3-

month mesocycles: preparation, firsttransition, competition, and secondtransition phases.


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VolumeThe length and amount of mesocyclesvary with the number of competitions.


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VolumeYou will need to modify the trainingvolume and intensity for each

mesocycle.


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VolumeDuring the preparatory phase(mesocycle I), prescribe high-volume,

low-intensity exercise to increasemuscle mass and muscular endurance.


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VolumeGradually decrease the volume oftraining as the intensity is increased

during the transition phase (mesocycleII), culminating in peak performanceduring the competition phase

(mesocycle III).


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VolumeFor the second transition phase(mesocycle IV), have the athlete engage

in low-intensity physical activitieswhich may not include resistancetraining.


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Circuit Training

Circuit resistance training comparesfavorably with traditional resistance

training programs for increasing musclestrength, especially if low-repetition,high-resistance exercises are used.


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Isokinetic Training

Isokinetic training involves dynamic,shortening contractions of a muscle

group against an accommodatingresistance that matches the forceproduced by the muscle group

throughout the entire range of motion.


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Isokinetic Training

The speed of movement is controlledmechanically by the isokinetic exercise

device.


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Isokinetic Training

Isokinetic training is done at speedsthat vary between 24 and 300 degrees

per second depending on the needs ofthe individual.


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Comparison

All of the resistance training methodsare effective for developing strength

and muscle endurance.


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Comparison

Dynamic training is preferable to statictraining (isometric) because dynamic

training develops greater strength andmuscular endurance.


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Comparison

Motivation is generally superior withdynamic training, because the

individual receives visual feedbackconcerning the amount of weight lifted,and can set explicit goals.


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Comparison

Static exercise can effectively counteractstrength loss and muscular atrophy

when a body part is temporarilyimmobilized due to injury.


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Comparison

Static exercise is also especially usefulwhen circumstances do not allow the

use of dynamic exercise (e.g., limitedspace and equipment).


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Comparison

Isokinetic exercise combines theadvantages of dynamic (full range of

motion) and static (maximum forceexerted) exercise.


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Comparison

Since the resistance is accommodating,isokinetic training overcomes the

weakness of using either a constant orvariable resistance exercise mode.


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Comparison

A major advantage of isokinetictraining over traditional forms of

training is that little or no musclesoreness results because the muscles donot contract eccentrically.


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Comparison

In addition, isokinetic training as fastspeeds apparently produces strength

gains not only at the training velocitybut also at speeds slower than thetraining velocity.


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Comparison

Isokinetic training is not the best choice,however, when the goal of training is

an increase in muscle size.


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Comparison

Eccentric contractions apparently areessential for muscle hypertrophy.


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Steps for Developing a ResistanceTraining Program

1. In consultation with your clients,identify the primary goal of the

program (i.e., strength, muscularendurance, muscle size, or muscletoning) and ask them how much timethey are willing to commit to thisprogram.


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2. Based on your clients goals, timecommitment, and access to equipment,

determine the type of resistancetraining program (i.e., dynamic, static,or isokinetic).


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4. In addition to core exercises for themajor muscle groups, select additional

exercises for those muscle groupstargeted in step 3.

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5. For novice weightlifters, order theexercises so the same muscle group is

not exercised consecutively.

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6. Based on your clients goals,determine appropriate starting loads,

repetitions, and sets for each exercise, aswell as frequency of the workouts.

S f l i i


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7. Set guidelines for progressivelyoverloading each muscle group.


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Muscular Fitness

Caution is advised for training thatemphasis lengthening (eccentric)

contractions, compared to shortening(concentric) or isometric contractions,as the potential for skeletal musclesoreness is accentuated.


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Muscular Fitness

Resistance training for the averageparticipant should be rhythmical,

performed at a moderate-to-slow speed,involve a full range of motion, and notinterfere with normal breathing.


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Muscular Fitness

Heavy resistance exercise combinedwith breath-holding can cause a

dramatic, acute increase in both systolicand diastolic blood pressure (ValsalvaManeuver).

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