Resistive ExerciseInstructional

MethodsBetty 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.