Download CSEP-CPT

CSEP-Certified Personal Trainer
(CSEP-CPT)
Musculoskeletal Prescription
2006 Version 2.0
CSEP - CPT M-S Prescription
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Exercise Prescription for Improving
Muscular Strength & Endurance
Key Concepts: 4.17 – 4.18
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CSEP - CPT M-S Prescription
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Key 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 –
Neural & Cellular
Skeletal Muscle Adaptations
» Ç number of contractile proteins (myofibrils)
- Ç protein synthesis; È 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 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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Results
• 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 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 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
2006 Version 2.0
Intensity
Classification
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
CSEP - CPT M-S Prescription
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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
(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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Frequency
• 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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Sets
• Optimal number of sets is controversial
• 1 set may achieve similar strength benefits as
3 sets in novice lifters
• Health benefits are achieved with 1-2 sets
• Advanced lifters may perform multiple sets
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Progressions
Goal = 1-2 sets of 8-12 reps
Progressions 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).
Example
c
d
e
f
g
perform 1 set of 8 reps
PROGRESSION: Ç number of reps to 12 (1 set)
PROGRESSION: Ç number of sets to 2; drop reps to 8
PROGRESSION: Ç number of reps to 12 (2 sets)
PROGRESSION: Ç load by 5%; drop reps to 8 (2 sets)
» 5% or ~5 lbs upper body, ~10 lbs lower body
h PROGRESSION: Ç number of reps to 12 (2 sets) Æ Ç load by 5%;
drop reps to 8 and so on
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Guidelines 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 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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Exercises
Body 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-down
Latissimus 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
Training Exercises
Body
Segment
1
2
3
Hip & thighs
Chest
Upper & mid
back
Type
Multijoint
Multijoint
Multijoint
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Exercise
Technique
Prime
Movers
Glut 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
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
Lat pulldown
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
Lunge
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Basic Techniques for CPT Resistance
Training Exercises
Body
Segment
4
Legs
Type
Single joint
Exercise
Leg extension
Prime Movers
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
•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.
5
Shoulders
& upper
arms
Multijoint
Upright row
Mid deltoid,
trapezius
6
Lower back
Multijoint
Back
extension
Erector spinae
2006 Version 2.0
Technique
•Follow CPAFLA back extension technique
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Basic Techniques for CPT Resistance
Training Exercises
Body
Segment
Type
Exercise
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
Curl
Rectus
abdominus
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Technique
Prime
Movers
•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 .
•Closed, supinated grip
•Grip is shoulder width
•Upward phase: flex elbows through ROM
•Downward phase: elbows slowly extend
•Follow CPAFLA partial curl-up technique
CSEP - CPT M-S Prescription
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Equipment
• Machines
• Free weights
• Tubing
• Body weight
• Soup cans
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Lifting 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 - Circuit
• 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 –
Muscular 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 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)
fair or good
fair or avg
NI
M-S fitness (CPAFLA)
predicted 1-RM (Heyward): poor
intensity
(%1-RM)
frequency/
volume
NOTES:
2006 Version 2.0
Regular Exerciser
(i.e., preparation,
action, relapse)
upper: 30-40% 1-RM
lower: 50-60% 1-RM
50-70% 1-RM
1 set
10-15 reps
1-2 days/wk
1 set
8-12 reps
2 days/wk
•rate of progression is
•rate of progression is
every 2-4 wks in elderly or every 1-2 wks
deconditioned
CSEP - CPT M-S Prescription
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New to Exercise
(i.e., precontemplator,
contemplator, preparation,
relapse)
good or v. good
avg or good
M-S fitness (CPAFLA)
predicted 1-RM (Heyward):
v. good or excellent
good or excellent
70-80% 1-RM
intensity
(%1-RM)
2-3 sets
8-12 reps
2-3 days/wk
frequency/
volume
NOTES:
2006 Version 2.0
Regular Exerciser
(i.e., preparation,
action, relapse)
CSEP - CPT M-S Prescription
70-80% 1-RM
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
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FITT for Flexibility
F
I
T
: 2 to 7 days / week
: just below pain threshold
: 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
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