Download PT Resistance Training Programming Lesson10-1

ACE Personal Trainer Manual
5th Edition
Chapter 10: Resistance Training: Programming and Progressions
Lesson 10.1
LEARNING OBJECTIVES
• After completing this session, you will be able to:
 Identify the various benefits of a resistance-training
program
 List acute and long-term physiological adaptations to
resistance training
 Discuss factors that influence muscular strength and
hypertrophy
 Explain the relationship between muscular strength,
muscular power, and muscular endurance
 Discuss the training variables affecting strength
development and program design
© 2014 ACE
BENEFITS OF RESISTANCE TRAINING
• Strength training is the process of
exercising with progressively
heavier resistance to stimulate
muscle development.
• The outcomes and benefits of
regular resistance exercise include:
 Increased muscle fiber size and
contractile strength
 Increased tensile strength in
tendons and ligaments
 Increased bone mineral density
 Improved power production and
sports performance
© 2014 ACE
PHYSICAL CAPACITY
• Physical capacity is the ability to
perform work or exercise.
• Resistance training results in stronger
muscles that increase the physical
capacity for force production:
 Progressive resistance exercise enables
an individual to perform a single lift
with a heavier weight load (muscular
strength) or to perform more
repetitions with a submaximal weight
load (muscular endurance).
 Previously untrained adults may
increase their muscle mass and
increase their resting metabolic rate
(RMR).
© 2014 ACE
PHYSICAL APPEARANCE AND BODY COMPOSITION
• The human body is composed of two primary
components:
 Fat weight
 Fat-free weight, or lean weight:
o
o
o
o
o
o
Muscle
Bone
Blood
Skin
Organs
Connective tissue
• An increase in body fat percentage may have
a negative impact on appearance, fitness, and
health.
© 2014 ACE
METABOLIC FUNCTION
• Muscle disuse atrophy results in a decrease in
RMR.
• Strength training raises RMR and results in more
calories burned on a daily basis:
 The microtrauma-repair and muscle-remodeling
processes require increased energy for at least 72
hours following a challenging strength-training
session.
 Strength training increases muscle mass,
decreases fat mass, and raises RMR, effectively
countering primary degenerative processes of
sedentary aging.
 The calories used during the strength-training
session and in the post-exercise muscleremodeling period contribute to fat loss and
provide associated health benefits.
© 2014 ACE
INJURY RISK AND DISEASE PREVENTION
• A comprehensive program of resistance exercise may be the most
effective means of preventing musculoskeletal injuries and reducing
the risk of degenerative diseases:
 Shock absorption and balance to help dissipate repetitive landing forces
 Reduced risk of overuse injuries that result from strong and weak
opposing muscle groups
 Increased bone mineral density, which may reduce the risk of
osteoporosis
 Improved body composition, which reduces the risk of type 2 diabetes
and cardiovascular disease
 Reduced pain of osteoarthritis and rheumatoid arthritis
 A decrease in depression in older men and women
 Improved functional ability in older adults
 Increased mitochondrial content and oxidative capacity of muscle tissue
© 2014 ACE
PHYSIOLOGICAL ADAPTATIONS TO RESISTANCE TRAINING: ACUTE
• To perform resistance exercise, several acute physiological
responses must take place:
 Nerve impulses are transmitted from the central nervous
system to activate the appropriate motor units and muscle
fibers in the prime mover muscles.
 Muscle fibers contract to provide the necessary force.
 Muscle fibers use fuel sources such as creatine phosphate
and glycogen for anaerobic energy production.
 Results in metabolic by-products such as hydrogen ions and
lactate
• Within the endocrine system:
 Cortisol, epinephrine, growth hormone, and testosterone
increase during a resistance-training session.
© 2014 ACE
PHYSIOLOGICAL ADAPTATIONS TO RESISTANCE TRAINING: LONG-TERM
• Two principal long-term physiological adaptations to progressive
resistance exercise:
 Increased muscular strength and increased muscle size (hypertrophy)
• Muscular strength:
 Initially, strength gains are the result of neurological factors (motor
learning).
• Ongoing resistance exercise results in efficient activation of the motor
units involved in the exercise movement:
 Motor units that produce the desired movement are facilitated.
 Motor units that produce the opposing movement are inhibited.
• Resistance exercise causes muscle tissue microtrauma, depending on
the intensity and volume of the training.
• Following a challenging resistance-training session, muscle tissue
remodeling results in growth of muscle fibers coupled with small
increases in muscular strength.
© 2014 ACE
PHYSIOLOGICAL ADAPTATIONS TO RESISTANCE TRAINING: LONG-TERM
• Muscular hypertrophy:
 Satellite cells – responsible for building larger
and stronger muscle fibers
• Strength-trained muscle fibers increase in
cross-sectional area as a result of two tissue
adaptations:
 An increase in the number of myofibrils;
referred to as myofibrillar hypertrophy –
results in greater muscle contraction force
 An increase in the muscle cell sarcoplasm that
surrounds the myofibrils; known as
sarcoplasmic hypertrophy – results in an
increase the cross-sectional area
• Transient hypertrophy:
 Term denoting the “muscle pump”
experienced by many people immediately
following resistance training
© 2014 ACE
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
• Hormone levels – associated with tissue growth and
development:
 Growth hormone levels – highest during youth and
decrease with advancing age
 Testosterone concentrations – also decrease with age
• Higher levels are advantageous for increasing muscular
strength and size.
• Lower levels of both lead to reduced muscle mass and
strength in older adults.
© 2014 ACE
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
• Sex – gender influences
muscle quantity, not
muscle quality
• Men typically have
greater muscle mass and
overall muscular strength
than women:
 Larger body size
 Higher lean weight
percentage
 More anabolic
hormones
(testosterone)
© 2014 ACE
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
• Age – advancing age is
associated with less muscle
mass and lower strength
levels, partly due to lower
levels of anabolic hormones:
 An average strength loss of
10% per decade in adults
• It appears that all ages initially
respond to progressive
resistance exercise and gain
muscle at the same rate
• The potential for total-body
muscle mass diminishes
during the older-adult years
© 2014 ACE
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
• Muscle fiber type – two categories of contractile
proteins:
 Type I muscle fibers (slow-twitch)
o Typically smaller with more aerobic capacity
o Activated at lower force levels
 Type II muscle fibers (fast-twitch)–type IIa and type
IIx
o Typically larger with more anaerobic capacity
o Activated at higher force levels
• Endurance and resistance training can create small
shifts in fiber composition from type IIx fibers to
type IIa fibers.
• Anaerobic training causes an adaptation where type
IIa fibers change to function more like type IIx
fibers.
© 2014 ACE
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
• Muscle length – perhaps the most important factor for
attaining large muscle size is muscle length relative to bone
length:
 Some people have relatively short muscles with long tendon
attachments.
 Some people have relatively long muscles with short tendon
attachments.
 Individuals with relatively long muscles possess a greater
potential for muscle development than those with relatively
short muscles.
© 2014 ACE
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
• Limb length – affects strength performance, but does not
influence muscle hypertrophy:
 Shorter limbs provide leverage advantages over longer limbs
 Muscle force x Muscle force arm = Resistance force x
Resistance force arm
 Longer limbs – longer resistance force arms require more
muscle force to move a given resistance
 Shorter limbs – shorter resistance force arms require less
muscle force to move a given resistance
© 2014 ACE
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
• Lever systems in the body
 The muscle force arm – the
distance from the joint axis of
rotation to the muscletendon-insertion point
 The resistance force arm –
the distance from the joint
axis of rotation to the
resistance application point
© 2014 ACE
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
• Tendon insertion point – affects
strength performance, but does not
influence muscle hypertrophy:
 A longer muscle force arm
provides a leverage advantage for
moving a heavier resistance
 An individual with a tendon
insertion point farther from the
elbow joint axis can curl a heavier
dumbbell than an individual with a
tendon insertion point closer to
the elbow joint
© 2014 ACE
MUSCULAR STRENGTH/POWER/ENDURANCE RELATIONSHIPS
• One-repetition maximum (1-RM) – the highest resistance that can be
moved through the full movement range at a controlled movement
speed
• Muscular endurance – typically assessed by the number of repetitions
that can be performed with a given submaximal resistance
• Muscular power – the product of muscular strength and movement
speed
• An increase in muscular strength is accompanied by an increase in
muscular power:
 Training with light resistance enables fast movement speed, but results in
a low power output.
 Training with heavy resistance enables high strength, but requires slow
movement speed, and therefore results in a low power output.
 Training with medium resistance and moderate-to-fast movement speeds
produces the highest power output and is the most effective means for
increasing muscular power.
© 2014 ACE
RELATIONSHIP BETWEEN THE WEIGHT LOAD AND MUSCULAR POWER
© 2014 ACE
TRAINING VARIABLES
• Designing effective programs requires
consideration of several factors and programming
variables:
 A needs assessment
 Appropriate exercise frequency consistent with
the client’s goals
 Training experience
 Current conditioning level
 Necessary recovery periods between sessions
 Appropriate exercises and exercise order
consistent with program needs and goals,
equipment availability, client experience,
technique, and conditioning level
 The exercise volume and load – sets, repetitions,
and intensity
 Appropriate rest intervals between sets based on
the client’s needs and goals
© 2014 ACE
NEEDS ASSESSMENT
• A trainer must complete a detailed needs assessment to
determine what the appropriate program will entail.
• To complete the needs assessment, the trainer should
consider the following:
 Evaluation of the activity or sport
 Movement analysis
 Physiological analysis
 Injury analysis
 Individual assessment
 Current conditioning level
 Training history and technique
 History of injury or fear of injury
 Tolerance for discomfort
© 2014 ACE
TRAINING FREQUENCY
• Training frequency – inversely related to both
training volume and training intensity:




Less vigorous exercise sessions:
Produce less muscle microtrauma
Require less time for tissue remodeling
Can be performed more frequently
• More vigorous exercise sessions:
 Produce more muscle microtrauma
 Require more time for tissue remodeling
 Must be performed less frequently for
optimum results
© 2014 ACE
TRAINING FREQUENCY
© 2014 ACE
EXERCISE SELECTION AND ORDER
• Determining exercise selection and order is a complex process that
requires:
 Consideration of the individual’s experience and exercise technique
 Movement and physiological demands of the activity or sport
 Consideration of equipment and time availability
• Group exercises based on body area, function, or relevance to the
activity:
 Primary exercises – multiple muscles from one or more of the larger
muscle areas that span two or more joints; generally performed in a linear
fashion
 Assisted exercises – smaller muscle groups from more isolated areas that
span one joint
• Grouping specific muscles into a session:
 Should reflect the specific needs of the client and availability for training
 ACSM recommends targeting each major muscle group 2 or 3 days a
week, allowing a minimum of 48 hours of recovery between sessions.
© 2014 ACE
EXERCISE SELECTION AND ORDER
• Trainers can select from a variety of methods to enhance
muscle hypertrophy or improve muscular endurance, strength,
and power:
 Performing primary exercises followed by assisted exercises
within a targeted area
 Multijoint linear exercises, followed by single-joint rotary
exercises
 Alternating upper- and lower-extremity exercises within or
between training sessions
 Group pushing and pulling muscles within a session
 Alternating pushing and pulling movements or targeting joint
agonists and antagonists within a session
 Performing supersets or compound sets, before an appropriate
rest interval is taken
© 2014 ACE
APPROPRIATE PROGRAM PROGRESSIONS
© 2014 ACE
TRAINING VOLUME
• Training volume – the cumulative work
completed during each resistance-training
session
• Training volume is calculated in several
ways.
• Repetition-volume calculation:
 Volume = Sets x Repetitions (for either the
muscle group or the session)
• Load-volume calculation:
 Volume = Exercise weight load x
Repetitions x Sets (then summing the total
for each muscle group or the entire
session)
• Although training volume is an excellent
measure of how much work was
performed, it may not be an accurate
assessment of how hard a person truly
worked.
© 2014 ACE
TRAINING VOLUME
• Training volume provides a reasonably good indication of the
energy used in a workout:
 A correlation exists between the total amount of weight lifted
and the total number of calories burned
• Power lifters – typically lower-volume workouts:
 Fewer exercises, repetitions, and sets with heavier weight loads
 Focus on improving the muscle’s ability to maximally recruit
fibers to generate higher amounts of force
• Competitive bodybuilders – higher-volume workouts:
 More exercises, repetitions, and sets with moderate weight
loads
 Focus on increasing the amount of time the muscle spends
under tension performing work to stimulate hypertrophy
© 2014 ACE
TRAINING VOLUME BASED ON GOAL
© 2014 ACE
TRAINING INTENSITY
• Training intensity varies inversely with training volume
and can be defined as either:
 The percentage of maximum resistance used in an
exercise
 The effort level achieved during an exercise set
o Higher-intensity training sessions require lower exercise
volumes.
o Higher-volume exercise sessions require lower training
intensities.
• Most periodization models:
 Begin with higher-volume/lower-intensity workouts
 Progress to moderate-volume/moderate-intensity
workouts
 Conclude with lower-volume/higher-intensity workouts
• The more important factor for strength development
appears to be the training effort.
© 2014 ACE
INTENSITY AND ADHERENCE
• Progressing intensity too quickly could lead
to excessive delayed onset muscle soreness
(DOMS) or injury, providing reasons for a
new client to quit the exercise program.
• When developing a program for a client new
to exercise, consider the following:
 Begin with a low level of intensity
o Allow the client to physically and
psychologically adapt to the training stress.
 Gradually progressing the intensity
o Help the client experience results while
developing long-term adherence to
exercise.
© 2014 ACE
TRAINING TEMPO
• Research has not identified a particular
training tempo that is most effective for
increasing muscular strength and size.
• Movement speeds of 6 seconds per
repetition is commonly recommended
for machine (selectorized) training:
 Concentric muscle action – one to
three seconds
 Eccentric muscle action – two to four
seconds
• The trainer should emphasize
performing all exercises through a full
range of motion (ROM).
© 2014 ACE
REST INTERVALS
• Rest intervals – the recovery periods
between successive exercises or between
successive sets of the same exercise
• The length of the rest interval is
dependent on:
 The training goal
 The client’s conditioning status
 The load and amount of work performed
• The heavier the load, the longer the rest
interval needed to replenish the muscle’s
energy pathways.
© 2014 ACE
REST INTERVALS
• For general muscular conditioning, 1-minute rest
intervals between successive exercise sets are
sufficient.
• If maximizing muscular strength, take several
minutes of rest between sets of the same exercise.
• If maximizing muscle size, take 30 to 90 seconds
between successive exercise sets.
• Shorter rest intervals increase cardiovascular and
metabolic responses both during and after the
exercise session.
• For clients new to resistance training, rest intervals
should be long enough to maintain their comfort
levels, but not so long that their heart rate and
body temperature return to normal resting levels.
© 2014 ACE
SUMMARY
• Strength-training program designs for muscle hypertrophy,
strength, or endurance all require external loads to enhance
muscular force production.
• Progressive loading will improve motor-unit recruitment and
increase muscle potential to generate a maximal force; progressive
accumulation of repetitions will train a muscle to generate a lower
level of force over an extended period of time.
• Program-design variables are applied consistent with the standard
application of training for increasing hypertrophy, enhancing
endurance, or improving strength.
• Exercise selection is dictated by the client’s specific goals and
needs; resistance can be applied through a number of different
options.
• Regardless of the exercise selected or the type of load used, the
focus during load training is on increasing the ability of a muscle to
generate force against an external resistance.
© 2014 ACE