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CSEP - CPT M-S Prescription2006 Version 2.0 1
CSEPCSEP--Certified Personal TrainerCertified Personal Trainer (CSEP(CSEP--CPT)CPT)
Musculoskeletal Prescription
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Exercise Prescription for Improving Exercise Prescription for Improving Muscular Strength & EnduranceMuscular Strength & Endurance Key Concepts: 4.17 Key Concepts: 4.17 –– 4.184.18
CSEP - CPT M-S Prescription2006 Version 2.0 3
Key Training PrinciplesKey Training Principles
• Specificity principle» Strength improvements are specific to the muscle
group trained
• Progressive overload principle» Achieved by changing INTENSITY, duration,
frequency, recovery
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Training Adaptations Training Adaptations –– Neural & CellularNeural & Cellular
Skeletal Muscle Adaptations» number of contractile proteins (myofibrils)
- protein synthesis; protein breakdown
» Number of muscle fibres DOES NOT INCREASE
» Fast twitch fibres are most responsive to a strength stimulus
» Connective tissue adapts
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Training AdaptationsTraining Adaptations
• First 8-10 weeks» Rapid increase in strength due to neural adaptations» No difference in rate of progression b/w males and females
• 10 weeks +» Continued strength gains mostly due to cellular adaptations» Greater hypertrophy in males due to testosterone
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ResultsResults
• Depends on initial strength level, training program, genetic factors
• Usually takes 8-12 weeks of training to see significant strength gains
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Males, Females and StrengthMales, Females and Strength
• Muscle quality is similar between genders
• Males have greater number and larger muscle fibres
• Males & females show similar % change in strength
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Designing Your Training ProgramDesigning Your Training Program
• Purpose of program
• Identify muscle groups to be exercised
• Order of exercises
• Determine appropriate starting loads
• Set guidelines for progressively overloading muscle groups
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General intensity classification for resistance activities
IntensityClassification Resistance Activities (%1RM)
Very Light Effort <30
Light Effort 30-49
Moderate Effort 50-69
Hard Effort 70-84
Very Hard Effort >84
Maximal Effort 100
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Dynamic Training Prescription Basics Dynamic Training Prescription Basics
• Frequency → days/week
• Intensity → %1-RM
• Time → repetitions, sets
• Type → specific exercises; equipment
NOTE: training volume = sets * reps * weight lifted
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Typical Strength Prescription Typical Strength Prescription (Key Concept 4.17)(Key Concept 4.17)
• Moderate weight: 50-69% 1-RM
• Multiple sets: 1-2
• Moderate repetitions: 8-12
• Moderate rest b/w sets: minimum 3 min
• Number of exercises: 8-10
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FrequencyFrequency
• 48 hrs rest b/w each muscle group workout
• 2-3 days / wk is optimal
• Time constraints & advanced lifters may split routines (i.e., upper body 1 day, lower body next day)
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SetsSets
• Optimal number of sets is controversial
• 1 set may achieve similar strength benefits as 3 sets in novice lifters
•• Health benefits are achieved with 1Health benefits are achieved with 1--2 sets2 sets
• Advanced lifters may perform multiple sets
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ProgressionsProgressionsGoal = 1-2 sets of 8-12 repsProgressions made every 1-2 wks for adults (and 2-4
weeks in the elderly)• The increases in resistance load should be gradual (e.g. a 5%
change).
Exampleperform 1 set of 8 repsPROGRESSION: number of reps to 12 (1 set)PROGRESSION: number of sets to 2; drop reps to 8PROGRESSION: number of reps to 12 (2 sets)PROGRESSION: load by 5%; drop reps to 8 (2 sets)» 5% or ~5 lbs upper body, ~10 lbs lower body
PROGRESSION: number of reps to 12 (2 sets) load by 5%; drop reps to 8 and so on
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Guidelines for Rest Between SetsGuidelines for Rest Between Sets
• Multi-joint exercises w/ heavy loads & using a large muscle mass 2-3 min
• Smaller muscle mass 1-2 min
• Muscle endurance 1-2 min
• Power 4-5 min
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Exercise OrderExercise Order
• At least 1 exercise per major muscle group
• Usually recommend large muscle groups 1st
• Alternate upper body/lower body exercises to maximize recovery
• Alternate agonist/antagonist exercises
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ExercisesExercisesBody Segment Type Exercise Prime Movers/Synergists
1 Hip & thighs Multijoint Lunge Gluteus maximus, hamstrings, quadriceps
2 Chest Multijoint Bench press Pectoralis major, triceps brachii
3 Upper & mid back Multijoint Lat pull-downLatissimus dorsi, teres major, pectoralis major, trapezius, rhomboids
4 Legs Single joint Leg extension Quadriceps femoris
5 Shoulders & upper arms Multijoint Upright row Deltoid, supraspinatus, pectoralis major
6 Lower back Multijoint Back extension Erector spinae
7 Upper arms Single joint Triceps push-down Triceps brachii
8 Legs Single joint Leg curl Hamstrings
9 Upper arms Single joint Arm curl Biceps brachii, brachialis
10 Abdomen Single joint Trunk curl Rectus abdominus
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Basic Techniques for CPT Resistance Basic Techniques for CPT Resistance Training ExercisesTraining Exercises
Body Segment
Type Exercise Prime Movers
Technique
1 Hip & thighs Multijoint LungeGlut max, hamstrings, quadriceps
•Use body weight only, dumbbells, bar•Forward mvmnt: exaggerated step with lead leg with torso erect & perpendicular throughout. Plant lead foot on floor pointing forward (or slightly in) & let trailing knee slightly flex. Allow lead hip & knee to slowly flex keeping knee directly over lead foot. Lower trailing knee until 3-5 cm above floor.•Backward mvmnt: forcefully push off floor with lead leg and maintain torso position.•Alternate legs
2 Chest Multijoint Bench press
Pec major, triceps
•Supine position on bench with upper/lower back, both feet, and head in contact with bench•Closed, pronated grip•Grip slightly wider than shoulder-width•Downward phase: lower bar to chest (~ nipple level). Keep wrists rigid & directly above elbows•Upward phase: push bar until elbows extended with wrists rigid & directly above elbows
3 Upper & mid back Multijoint Lat pull-
down
Lat dorsi, teres major, pec major, trap, rhomboids
•Closed, pronated grip on bar•Grip is wider than shoulder-width•Seated, facing machine•Lean torso back & keep torso in position throughout mvmnt•Downward phase: bar to upper chest•Upward phase: elbows slowly extend to starting position
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Basic Techniques for CPT Resistance Basic Techniques for CPT Resistance Training ExercisesTraining Exercises
Body Segment
Type Exercise Prime Movers Technique
4 Legs Single joint Leg extension Quadriceps femoris
•Back against pad•Ankles in contact with foot roller pad•Legs parallel•Align knees with axis of machine•Upward mvmnt: extend knees keeping torso erect & back against pad. Hips & buttocks should not lift off seat and knees should not lock out.•Downward mvmnt: allow knees to slowly flex keeping back against pad
5Shoulders & upper arms
Multijoint Upright row Mid deltoid, trapezius
•Closed, pronated grip•Grip narrow than shoulder-width•Feet shoulder-width•Upward phase: pull bar up along ab & chest toward chin keeping knees & torso in same position. At top position, elbows are higher than wrists and even with (or above) shoulders•Downward phase: bar lowers slowly to beginning position.
6 Lower back Multijoint Back extension Erector spinae
•Follow CPAFLA back extension technique
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Basic Techniques for CPT Resistance Basic Techniques for CPT Resistance Training ExercisesTraining Exercises
Body Segment
Type Exercise Prime Movers
Technique
7 Upper arms Single joint
Triceps push-down
Triceps brachii
•Closed, pronated grip•Grip is 6-12 inches wide•Feet shoulder-width, knees slightly flexed, body close to machine to allow cable to hang straight down.•Move bar to position upper arms against side of torso & flex elbows to position forearms perpendicular to floor or slightly higher•Downward phase: push bar until elbows are extended keeping torso erect & upper arms stationary.•Upward phase: allow elbows to slowly flex .
8 Legs Single joint Leg curl Hamstrings
9 Upper arms Single joint Arm curl
Biceps brachii, brachialis
•Closed, supinated grip•Grip is shoulder width•Upward phase: flex elbows through ROM•Downward phase: elbows slowly extend
10 Abdomen Single joint Curl Rectus
abdominus•Follow CPAFLA partial curl-up technique
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EquipmentEquipment
• Machines
• Free weights
• Tubing
• Body weight
• Soup cans
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Lifting TechniquesLifting Techniques
• Warm-up/cool-down» Light aerobic exercise for a minimum of 5 min» Perform a warm-up set (light load, high reps)
• Perform exercise through full ROM» 1-2 for concentric & eccentric phases of the lift
• Breathe normally throughout ROM.» Brief breath hold is normal and not contraindicated!!!
- Haykowsky et al. Med Sci Sports Exerc 35(1): 65-8, 2003.
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Types of Training Types of Training -- CircuitCircuit
• Can improve strength, endurance, & aerobic fitness
• 2-3 sets of 10-15 stations / circuit
• Passive or active rest between exercises
• Pros & cons?
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ACSM & CSEP ACSM & CSEP –– Muscular Strength Guidelines for Healthy AdultsMuscular Strength Guidelines for Healthy Adults
F 2 days/week
I 1-2 set of 8-12 reps
T 8-10 exercises
T major muscle groups
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Adaptations to FITT PrescriptionAdaptations to FITT Prescription
• Over 60 yrs and/or more frail individuals» 1 set of 10-15 reps» progressions every 2-4 wks
• Deconditioned person» 30-40% 1-RM for upper body» 50-60% 1-RM for lower body
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New to Exercise(i.e., precontemplator,
contemplator, preparation, relapse)
M-S fitness (CPAFLA)predicted 1-RM (Heyward):
intensity(%1-RM)
frequency/volume
NOTES:
NIpoor
fair or goodfair or avg
upper: 30-40% 1-RMlower: 50-60% 1-RM
50-70% 1-RM
1 set 8-12 reps2 days/wk
1 set 10-15 reps
1-2 days/wk
•rate of progression is every 2-4 wks in elderly or deconditioned
•rate of progression is every 1-2 wks
Regular Exerciser(i.e., preparation, action, relapse)
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Regular Exerciser(i.e., preparation, action, relapse)
good or v. goodavg or good
v. good or excellentgood or excellent
70-80% 1-RM 70-80% 1-RM
2-3 sets 8-12 reps
2-3 days/wk
2-3 sets 8-12 reps
2-3 days/wk
•rate of progression is every 1-2 wks•see ACSM paper ‘progression models for resistance training…’ for advanced programming
M-S fitness (CPAFLA)predicted 1-RM (Heyward):
intensity(%1-RM)
frequency/volume
NOTES:
New to Exercise(i.e., precontemplator,
contemplator, preparation, relapse)
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FITT for FlexibilityFITT for Flexibility
F : 2 to 7 days / week
I : just below pain threshold
T : 10 to 30 seconds per static stretch; 4 reps: PNF: 6 sec contraction, 10-30 sec assisted stretch
T : regular stretching, yoga, T’ai Chi, gardening
» stretch slowly and smoothly - NO BOUNCING