1. Chapter 1 Resistance Training and Progression Strategies for Special Populations

2. Resistance Training • Critical component of general health and fitness programs • Recommended by American College of Sports Medicine (ACSM) for: • Adolescents • Healthy adults • Elderly • Clinical populations

3. Resistance Training • Increases: • Muscular strength • Power • Hypertrophy • Local muscular endurance • Speed • Balance • Coordination

4. Program Design • Appropriate design includes: • Goal setting • Proper exercise instruction • Methods of evaluation • Correct application of program variables consistent with goals • Specific methods of progression targeting particular areas of muscular fitness

5. Pre-Planning Resistance Training Program • Step 1 • Obtain medical clearance via screening • Ensures resistance training beneficial • Not injurious • Results interpreted by: • Qualified facility personnel • Physician

6. Pre-Planning Resistance Training Program • Step 2 • Goal setting via client needs analysis • Program goals built upon answers to questions • Most programs focus on more than one goal

7. Types of Resistance Training Programs • Recreational training • Moderate improvements in muscle strength, local muscular endurance, and hypertrophy for general fitness • Competitive training • Maximizes muscle hypertrophy, strength, power, and/or local muscular endurance

8. Types of Resistance Training Programs • Maintenance training • Maintains current level of muscular fitness • Allows short-term reductions in training volume, frequency, and intensity • Used by professional athletes • Long-term use could cause “detraining”

9. Seven Variables of Resistance Training Program Design • Specific muscle actions used during exercises • Intensity • Mode • Sequence of exercises

10. Seven Variables of Resistance Training Program Design • Rest intervals between sets • Repetition velocity • Training frequency

11. Muscle Actions • Type of contractions performed • Predominantly dynamic • Concentric (CON) • Muscle shortening • Eccentric (ECC) • Muscle lengthening

12. Isometric Muscle Actions (ISOM) • Static actions with minimal change in length • Not yet extensively investigated in special populations • May favor improvements in muscular strength

13. Exercise Selection • Either single- or multiple-joint • Both increase muscular strength • Both stress each joint differently

14. Exercise Selection • Also described as: • Closed-chain kinetic exercises • Fixed distal segments • Opened-chain kinetic exercises • Freely moving distal segments against resistance

15. Single-Joint Exercises • Stress one joint or major muscle group • Target specific muscle groups • Less complex than multiple-joint exercises

16. Multiple-Joint Exercises • Stress more than one joint or major muscle group • Involve higher degree of coordination due to larger muscle mass involvement/ subsequent amount of weight used • Most effective for increasing muscular strength and power

17. Selected Exercises • Should: • Be challenging • Be within capabilities • Impact final result in some direct way • Affect sport-specific goals (in sports training) • Enhance activities of daily living • Increase ability to maintain healthy lifestyle

18. Large Muscle-Mass Exercises • Elicit greatest acute metabolic responses • Produce substantial acute hormonal responses • Compared to smaller muscle-mass exercises • Have direct implications when targeting improvements in local muscle endurance, lean body mass, and reductions in body fat

19. Exercise Sequencing and Structure of Training Routine • Order of exercises within training session • Sequencing and muscle groups trained affects acute expression of muscular strength • Three common training structures used to improve muscular fitness

20. Three Common Training Routine Structures • Total-body routines • Upper- or lower-body split routines • Muscle group split routines • Refer to Table 1.1

21. Intensity • Amount of weight lifted • Load • Dependent on other variables • Alterations can affect acute metabolic, hormonal, neural, and cardiovascular responses to training

22. Intensity • Listed as percentage of person’s 1 repetition maximum (1 RM) • Depends on: • Exercise order • Volume • Frequency • Muscle action

23. Intensity • Depends on: • Repetition speed • Amount of rest between sets • Individual training status/goals • Refer to Table 1.2 for ACSM recommendations

24. Three Methods to Increase Loading During Progression • Increase relative load percentage • Common in periodized programs • Train within RM zone • Requires increase in repetitions with current workload until target reached • Increase absolute amounts • Commonly used in programs

25. Training Volume • Summation of total number of sets and repetitions • Not all exercises require same number of sets • Training to failure or non-failure both effective for increasing strength

26. ACSM Recommends • Novice • 1 to 3 sets • Intermediate and advanced • Multiple sets • Most common • 3 to 6 sets per exercise

27. Training Volume • Manipulated by changing number of: • Repetitions performed per set • Sets performed per exercise • Exercises performed per session

28. Rest Intervals • Time taken in between sets and exercises • Length based on various factors • Short rest periods may increase muscle strength • But at slower rate than longer rest periods

29. Rest Intervals • ACSM recommends: • Two to three minutes for heavy exercises • One to two minutes for other exercises

30. Rest Intervals • Significantly affect: • Metabolic, hormonal, and cardiovascular responses to acute bout of resistance exercise • Performance of subsequent sets/training adaptations

31. Training Requirements to Increase Local Muscular Endurance • High repetitions • Long-duration sets • And/Or minimization of recovery between sets

32. Training Requirements to Increase Local Muscular Endurance • ACSM recommends: • One- to two-minute rest intervals with high repetition sets • Less than one-minute rest intervals for moderate repetition ranges

33. Repetition Velocity • Time required to perform single repetition • Divided into CON and ECC portions of movement • Dynamic constant external resistance training poses different stresses when examining lifting velocity

34. Repetition Velocity • Application of high levels of force leads to greater acceleration of weight • Significant reductions in force production occur when repetition performed slowly

35. Two Types of Slow Velocity Contractions • Unintentional slow-velocity repetitions • Used during high-intensity repetitions • Caused by either loading and/or fatigue • Intentional slow-velocity repetitions • Used with submaximal weights • Individual has greater control of velocity • CON force production substantially lower

36. Intentional Fast-Velocity Repetitions • More effective for advanced training • Power training • Compensatory acceleration requires acceleration of load maximally throughout range of motion (ROM) during CON action

37. Intentional Fast-Velocity Repetitions • Deceleration phase limited with free weights • Improved with ballistic resistance exercise

38. Frequency • Number of times exercises/muscle groups trained per week • Number of training sessions may affect subsequent resistance training adaptations • Heavy loads increase recovery time • Especially for multi-joint exercises with similar muscle groups

39. Frequency • ACSM recommends: • Novice • Two to three days per week • Advanced • Four to six days per week

40. Frequency • Depends on: • Volume and intensity • Exercise selection • Level of conditioning and/or training status • Recovery ability • Nutritional intake • Training goals

41. Basic Principles of Progression • “Act of moving forward or advancing toward specific goal” • Primary goal of resistance training: • Improve some component of fitness or health until certain level attained

42. Basic Principles of Progression • To improve, program must be systematically altered • Forcing body to adapt • Proper manipulation of program variables can limit training plateaus

43. Basic Principles of Progression • [Insert Figure 1-1]

44. Rate of Progression • Related to individual’s training status • Untrained individuals initially show fastest rates of strength improvement • Trained individuals initially show slowest rates

45. Rate of Progression • Resistance training program must incorporate progressive overload, specificity, and variation • Progressive overload • Increasing stress placed on body

46. Rate of Progression • Variation • Consistently altering stimuli • Ensures adaptations continue beyond initial training period • Specificity • Adaptations specific to variables listed • Review sample 24-Week Program