Download - CSEP-Certified Personal Trainer Certified Personal Trainer ... CSEP-CPT MSF prescription v2.pdf · Key Training Principles • Specificity principle » Strength improvements are specific

CSEP - CPT M-S Prescription2006 Version 2.0 1

CSEPCSEP--Certified Personal TrainerCertified Personal Trainer (CSEP(CSEP--CPT)CPT)

Musculoskeletal Prescription


Exercise Prescription for Improving Exercise Prescription for Improving Muscular Strength & EnduranceMuscular Strength & Endurance Key Concepts: 4.17 Key Concepts: 4.17 –– 4.184.18


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


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


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


ResultsResults

• Depends on initial strength level, training program, genetic factors

• Usually takes 8-12 weeks of training to see significant strength gains


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


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


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


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


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


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)


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


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


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


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


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


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



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



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


EquipmentEquipment

• Machines

• Free weights

• Tubing

• Body weight

• Soup cans


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.


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?


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


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


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)


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)


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

Download - CSEP-Certified Personal Trainer Certified Personal Trainer ... CSEP-CPT MSF prescription v2.pdf · Key Training Principles • Specificity principle » Strength improvements are specific

Top Related