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Chapter 13
Resistance-Training Concepts
Purpose
• To provide the fitness professional with the
fundamental concepts related to
resistance training.
• To allow the fitness professional to select
and administer the appropriate resistancetraining protocol for all clients.
Objectives
• After this presentation, the participant will
be able to:
– Describe the stages of the general adaptation
syndrome.
– Define and describe the principle of specificity
and adaptation.
– Define stability, muscular endurance,
hypertrophy, strength, and power.
Introduction
• The final component of the workout
template
• Generally seen as the most important
component
• Without a proper assessment and
flexibility protocol and attention to the
client’s goal(s), can become more of a
hindrance than help
Adaptation
• Adaptation is the most common driving force for
most clients and training programs
– Cosmetic, health, or performance related
• Benefits
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Improve cardiovascular efficiency
Increase lean body mass
Decrease body fat
Increase metabolic efficiency
Increase tissue tensile strength
Increase bone density
Improve endocrine and serum lipid adaptations
General Adaptation Syndrome
• Human movement system (HMS) seeks to
maintain physiologic balance
(homeostasis).
The Principle of Adaptation
• Specific Adaptation to Imposed Demands
(SAID Principle)
– HMS specifically adapts to the type of
demand placed on it.
The Principle of Adaptation
• Degree of adaptation during training
– Strongly related to the mechanical specificity,
neuromuscular specificity, and metabolic
specificity of the training program.
– The more similar the exercise is to the actual
activity (movement speed, movement pattern
specificity, bioenergetic specificity), the
greater the carryover into real-life settings.
Principle of Specificity
• Mechanical specificity refers to the
weight and movements placed on the
body .
– To develop muscular endurance of the legs
requires light weights and high repetitions
when performing leg-related exercises. To
develop maximal strength in the chest, heavy
weights must be used during chest-related
exercises.
– Neuromuscular specificity refers to the
speed of contraction and exercise selection
Principle of Specificity
– Metabolic specificity refers to the energy demand
placed on the body.
• To develop endurance, training will require prolonged bouts
of exercise, with minimal rest periods between sets.
• Endurance training primarily uses aerobic pathways to supply
energy for the body.
• To develop maximal strength or power, training will require
longer rest periods, so the intensity of each bout of exercise
remains high.
• Energy will be supplied primarily via the anaerobic pathways
General Adaptation Syndrome
– The general adaptation syndrome (GAS) is a term
used to describe how the body responds and adapts
to stress. In this case the stress being placed on the
body is the weight being lifted during resistance
training. This general pattern of adaptation was first
described by Hans Selye.
– Selye outlined three stages of response to stress:
• Alarm reaction
• Resistance development
• Exhaustion
Alarm Reaction Stage
• The alarm reaction is the initial reaction to a
stressor. The alarm reaction activates a number
of physiological and psychological protective
processes within the body.
• During the alarm stage of resistance training,
numerous physiologic responses occur,
including an increase in oxygen and blood
supply as well as neural recruitment to the
working muscles.
Resistance Development Stage
– During the resistance development stage,
the body increases its functional capacity
to adapt to the stressor.
– After repeated training sessions, the human
movement system will increase its capability
to efficiently recruit muscle fibers and
distribute oxygen and blood to the proper
areas in the body.
Exhaustion Stage
• Prolonged stress or intolerable amounts of
stress can lead to exhaustion or
distress. When a stressor is too much for
any one of the physiologic systems to
handle, it causes a breakdown or injury
such as:
– Stress fractures
– Muscle strains
– Joint pain
– Emotional fatigue
Progressive Strength
Adaptations
• Definition of Strength
– The ability of the neuromuscular system to
produce internal tension (in the muscles and
connective tissue that pull on the bones) to
overcome an external force
Strength Adaptations
• Five main categories
– Stabilization
– Muscular Endurance
– Muscular Hypertrophy
– Strength
– Power
– All occur in a progressive sequence:
• Stabilization before strength
• Strength before power
Stabilization
• Must be established before training for other adaptations because it
specifically focuses on the recruitment of tissues in the body
responsible for postural stability with the appropriate amounts of
stress
• Getting the right muscles to fire, with the right amount of force, in the
proper plane of motion, and at the right time
Muscular Endurance
• The ability to maintain force production for prolonged
periods
• Helps increase core and joint stabilization
• Resistance training protocols using high repetitions are
the most effective way to improve muscular endurance
Hypertrophy
• The enlargement of skeletal muscle fibers
in response to increased volumes of
tension
• Muscle fibers must be recruited to induce
hypertrophy
– Provides the necessary information as to why
clients should start and revisit the stabilization
period of training before entering into the
strength period
Strength
• Strength adaptations provide the necessary progression from the
stabilization adaptations of training to increase the stress placed on
the body, allowing for new adaptations to be achieved.
• Heavier weights and higher volumes of training are used to increase
the recruitment, synchronization, and firing rate of motor units, while
placing necessary mechanical stress on the muscles to force
increase size and strength.
Power
• The ability of the neuromuscular system to produce the
greatest possible force in the shortest possible time.
• An increase in either force or velocity will produce an increase
in power.
• Achieved by increasing the weight (force) or the speed with
which a weight is moved (velocity).
Resistance Training Systems
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Single-Set System
Multiple-Set System
Pyramid System
Superset System
Circuit-Training System
Peripheral Heart Action System
Split-Routine System
Vertical and Horizontal Loading
Single-Set System
• One set of each exercise
• Good for first-time clients
– Allows for proper adaptive responses of the
connective tissue and nervous system before
engaging in more rigorous training systems.
– As beneficial as multiple-set training for
beginning clients.
Multiple-Set System
• Multiple sets of each exercise
– Superior to single-set training for the
advanced client.
Pyramid System
Light to Heavy
1
2
4
6
8
10-12 Repetitions
Heavy to Light
Superset System
• Two exercises performed in rapid
succession
• Uses independent systems with similar
principles
– Tri-Set System
• Three exercises in rapid succession
– Giant-Set System
• More than three exercises in rapid succession
Drop-set System
• Performing a set to failure, then removing
a small percentage of the load (5–20%)
and continuing with the set for a small
number of repetitions.
• Advanced form of resistance training
suitable for experienced lifters.
Circuit-Training System
• A series of exercises performed one after
the other with minimal rest
• Ideal for those with limited time and those
who want to alter body composition
Circuit-Training System
Peripheral Heart Action System
• Variation of circuit training
• Alternates upper and lower body exercises
• Distributes blood flow between the upper
and lower extremities
• Beneficial for incorporating an integrated,
multidimensional program for altering body
composition
Peripheral Heart Action System
Vertical Loading
• Progresses a workout vertically down the OPT™
template
Horizontal Loading
• Perform all sets of an exercise or body part before
moving on to the next exercise or body part.
Split-Routine System
• Training different body parts on separate
days
• More work can be performed for the
allotted time per workout
Split-Routine System
Summary
• The OPT™ method follows a progressive, systematic approach
that enables the fitness professional to make consistent gains
with all clients through training manipulations to achieve various
goals.
• It is critical to develop appropriate stabilization before performing
exercises with heavy load (strength) or high velocity (power).
• There are many training systems that can be used to structure a
resistance-training program for different effects including singleset, multiple-set, pyramid system, circuit training, peripheral heart
action, split-routine, vertical loading, and horizontal loading.