Resistance Training and practical

1. Resistance Trainingand practical PEP 3136: Exercise Leadership II Dr. Michael Hartman, CSCS*D

2. General Principles: All training programs are based on 3 general principles: Specificity (SAID) Specific Adaptations to Imposed Demands Overload Progression

3. General Classification: Beginners <6 months, 1-2 days/week, low intensity workouts, <10 exercises (<2 months, None or Low training stress, Minmimal technique) Intermediate 6-24 months, 2-4 days/weeks, medium intensity, 11-15 exercises (2-6 months, Medium, Baisc) Advanced >2 years, >4 days/week, high intensity, >15 exercises (1+ year, High, High)

4. Warm-Up and Cool-Down: Light activity proceeding and following actual training Specific to training Integrated in to the training session May prevent injuries Monitor overall training volume

5. Basic Components: Evaluation Exercise Selection Frequency Exercise Order

6. Basic Components: Training Load Training Volume Rest and Recovery Variation

7. Evaluation: Following the initial assessment (descriptive info, health-related) and consent procedures Needs analysis: Training status including evaluation of injuries and training background (exercise history) Type of training program Length of recent regular participation in previous training programs Level of intensity involved in previous training programs Degree of exercise technique experience

8. Exercise Selection: Selection of exercises in a resistance training program are dependant upon several factors. Goals of the client Current level of fitness Previous experience Specificity principle Available equipment

9. Exercise Selection: There are no required exercises in any program “Just another tool in the toolbox” “Everything works, but nothing work forever” Use common sense when selecting exercises In some cases: Bodyweight movements before adding loaded barbell Barbell before dumbbell Machine before free-weight

10. Exercise Classification: Total body Pulling, pushing, and combination or complex movements Lower body Hip dominant or knee dominant; single or double leg Hip extension/flexion, adduction/abduction, knee extension/flexion, ankle flexion/extension, etc. Upper body Horizontal press, vertical press, horizontal pull, vertical pull, elbow extension/flexion, shoulder rotation. Core/torso work Static, rotational

11. Exercise Classification: Compound An exercise that involves two or more joint movements Often are considered Basic exercises Isolated An exercise that involves just one discernible joint movement Often are considered Auxiliary exercises

12. Exercise Classification: Basic An exercise that can place greater absolute intensity on the muscles Auxiliary An exercise that may supplement a basic exercise. May place greater relative intensity on a specific muscle

13. Exercise Classification:

14. Exercise Classification: Push Movement away from center of body during the concentric contraction of the target muscle. Pull Movement toward center of body during the concentric contraction of the target muscle.

15. Muscle Movement Classification: Agonist A muscle that causes motion. The primary muscle being trained. Antagonist A muscle that can move the joint opposite to the movement produced by the agonist.

16. Muscle Action: Concentric The contraction of a muscle resulting in its shortening. Eccentric The contraction of a muscle during its lengthening.

17. Frequency: Number of workouts performed in 1-week General Guidelines: Beginner 2-3 days/week Intermediate 3-4 days/week Advanced 4+ days/week Must be balanced with mode, duration, intensity, and other activity

18. Exercise Order: Order refers to a sequence of resistance exercises performed during one training session. Exercises are usually arranged so that an trainee’s maximal force capabilities are available (from a sufficient rest or recovery period) to complete a set with proper exercise technique. Depends on goals of training

19. Exercise Order: Big to Small, General to Specific Power before Strength, Strength before Endurance Beginner – Whole Body Large muscle groups first Hips and Thighs, Torso, Arms Inter. and Adv. – Split Routine Monday – “Chest” Day Bench Press, Incline Dumbbell, Dips, DB Fly

20. Training Goals: Muscular Endurance Hypertrophy Muscular Strength Power: Athletic Populations

21. Training Load: Load, most simplistically referred to as the amount of weight assigned to an exercise set, is often described as the most critical aspect of a resistance training program. Repetitions, the number of times an exercise can be performed, is inversely related to the load lifted; the heavier the load, the fewer the number of repetitions that can be performed.

22. Training Load: The amount of weight used in each exercise Typically expressed as % of 1-RM Based on training goals Muscular Endurance; <67%, >12 reps Hypertrophy; 67-85%, 6-12 reps Strength; >85%, <6 reps Power; 75-90%, 1-5 reps 30%-75%, except Olympic lifts

23. Training Volume: 1 rep = 1 complete movement of a specific exercise 1 set = a group of reps performed consecutively Volume the total number of reps in a training session (Reps x Sets x Exercises)

24. Training Volume: Muscular endurance; >12 reps, 2-3 sets Hypertrophy; 6-12 reps, 3-6 sets Strength; <6 reps, 2-6 sets

25. Training Volume:

26. Rest and Recovery: The length of the rest period between sets and exercises is highly dependent upon: The goal of training The relative load lifted Between sets muscular endurance; <30 seconds hypertrophy; 30 – 90 seconds strength; 2 – 5 minutes

27. Rest and Recovery:

28. Variation: A purposeful change in the program design to expose the client to a new stimulus Change could be in freq, training volume, exercise selection, or exercise order Maintain high retention

29. Summary: There is no “best” program for everyone. In general, all programs work, but nothing works for everyone. Find a program that suits your client’s needs. To build muscle: Weights + Food + Rest To lose fat: Weights + Cardio - Food

30. Practical: FAU Wellness Center Starting next Wednesday, February 6th class will meet at the FAU Student Wellness Center This is the “hands-on” practical portion of the course. You will be expected to observe then perform many common resistance exercises featured in the text. Due to space limitations the class will be divided in 2 groups; 12:30 and 1:00

31. Practical: FAU Wellness Center

32. Leadership II: Practical Guide February 6, 2008 Lying Triceps Extension Barbell and DB Leg (Knee) Curl

33. Lying Triceps Extension Beginning Position Supine position on bench. Spotter positioned behind client’s head Grasp barbell with close (<12-in) pronated grip Execution Keeping upper arm (humerus) parallel to the floor, slowly flex elbows, to within 1-in of forehead Maintain body position, extend elbows Comments Spotter intensive (See text) Maintain position, keep hands close to barbell, alternate grip Do not arch lower back or forcefully lock out elbows Notes: Classification Basic, Isolated, Push Primary Muscle Trained Triceps brachii Variations DB Extension Different elbow position (75°, 90°, 105°) Also: Cable Extension

34. Leg (Knee) Curl Beginning Position Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Align knee to axis of rotation Adjust leg pad to soleus above Achilles tendon. Grasp handles. Execution Raise lever pads to back of thighs by flexing knees. Lower lever pads until knees are straight. Comments Keep hips and torso on bench to reduce hyperextension of the lower back. Keep head and neck in a neutral position. Spot from the pad / lever arm Notes: Classification Basic, Isolated, Pull Primary Muscle Trained Hamstrings Biceps femoris, Semitendinosus, Semimembranosus Variations DB Leg Curl Also: Standing, Seated Leg Curl

35. Practical Introduction: While resistance training is a relatively safe form of physical activity, there are some inherent risks. What are some inherent risks? Muscle tears, accidents (dropping weights), improper spotting Could be catastrophic What are the factors that contribute most directly to injury during strength training? Inadequate weight room supervision Improper exercise and spotting technique

36. Resistance Exercise Fundamentals: Hand Grips Pronated (Overhand) Bench Press, Pull-ups Supinated (Underhand) Biceps curls, reverse pull-ups, lat-pull down

37. Resistance Exercise Fundamentals: Hand Grips Alternated Grip Dead lift—get a better grip Spotting: safest grip Hook Grip Thumbs are tucked—1st 2 fingers over thumb Neutral—like shaking hands Shoulder press machine, hammer curl

38. Resistance Exercise Fundamentals: Stable Limb & Body Position Five-Point Body Contact Position Position of the client so body parts or body segments contact the machine or apparatus.

39. Resistance Exercise Fundamentals: Five-Point Body Contact Position Example: Bench Press Head, shoulders, buttocks/hips, right foot, left foot

40. Resistance Exercise Fundamentals: Five-Point Body Contact Position Example: Leg Extension Back, buttocks/hips, right hand, left hand, feet

41. Resistance Exercise Fundamentals: Athletic Posture Feet shoulder width apart Slight bend in knees Tight low back Big chest, shoulders back Head looking forward Machine Adjustments Line joint with axis of rotation Understand all adjustments Seatbelts, straps Must use machine as designed

42. Resistance Exercise Fundamentals: Movement Range of Motion & Speed Use of full ROM Speed of movement Move slowly, under control Exceptions would be power lifts (power clean, snatch, push jerk)

43. Resistance Exercise Fundamentals: Breathing Considerations Sticking Point Hardest part of the lift—changing from concentric to eccentric Exhale during sticking point Valsalva Maneuver Holding breath—increases pressure in thoracic and ab region Increased pressure—skeletal muscles more rigid—muscles produce more force BUT—increase blood pressure, may get dizzy, pass out

44. Resistance Exercise Fundamentals: Weight Belts Recommended for ground-based, structural exercise that involve lifting maximal or near-maximal loads (>80% 1-RM) Increased abdominal pressure may prevent compressive forces against vertebral column Reliance on the weight belt may lead to decreased performance of the core musculature

45. Spotting: Types of Exercises & Equipment Essential for client safety; Allows trainer to reinforce proper exercise technique and performance Required for free-weight exercises that meet the following criteria: Overhead (Shoulder Press) Over the Face (Bench Press) Bar on Upper Back (Lunge) Bar on Clavicles (Front Squat) May not be needed on machine exercises, but allows for Forced Repetitions and monitoring of exercise performance

46. Spotting: Barbell Exercises (Over the Face) Alternate Grip As close the client without causing distraction Dumbbell Exercises Overhead or Over the Face Spot by the wrists, not elbows Bar on Back Exercises 2 spotters (1 each side is ideal) Behind the client otherwise

47. Spotting: Number of Spotters: Load being lifted Experience of lifter and spotters Physical strength of spotters Once load exceeds spotter’s ability to protect athlete—add spotter

48. Spotting: Communication Use of a Liftoff Amount & Timing of Assistance Spotter must know: How bar will initially be handled Goal repetitions What is the signal for assistance?

49. Spotting: What about power exercises? Teach athletes to miss correctly Missed Repetitions When athlete misses or fails to complete an attempt Spotter helps athlete—”Assisted Rep or Forced Rep” Spot the training implement – BB or DB

50. General Guidelines: Perform adjustments on all machines to properly fit client Be in position to spot during all exercises Maintain 5-points of body contact on all machines Perform all repetitions in a slow, controlled manner Remember to exhale during the concentric portion of the lift (sticking point) Perform at least 1-2 sets of each exercise for 10-12 repetitions (very low intensity). Everyone is expected to be a “client” and “trainer”