Download PTV5Lesson10-3

ACE Personal Trainer Manual
5th Edition
Chapter 10: Resistance Training: Programming and Progression
Lesson 10.3
LEARNING OBJECTIVES
• After completing this session, you will be able to:
 Identify the type of client appropriate for phase 4
training in the ACE Integrated Fitness Training® (ACE
IFT®) Model, and the various program design options
 Discuss the benefits and considerations for small-group
training
 Explain the benefits of youth and older adult strength
training
 List various types of strength-training equipment
 Discuss various ergogenic aids and supplements
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Phase 4 emphasizes specific training related to
power and performance that prepares athletes for
the rigors of their specific sport.
• This type of program is not appropriate for the
average person who is interested in improving
general health and fitness.
• Phase 4 may be beneficial for:
 Clients looking to improve their performance in
recreational activities
 Older adults – certain exercises that emphasize power
and quickness can help avoid falls
 Clients looking to add fun and variety to their existing
exercise program
 Advanced weight-loss efforts – progress clients to an
advanced level of training where they can safely
perform power-based movements and expend energy
 The development of lean muscle – type II muscle
fibers are responsible for high-force, short-duration
contractions and for enhancing muscle size and
definition
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Strength training performed during
phase 3 increases muscular force
production, but does not specifically
address the period of time during
which the force is produced.
 Power training enhances the
velocity of force production by
improving the ability of muscles to
generate a large amount of force in
a short period of time.
 Power is needed in all activities
that require acceleration and
deceleration.
 Power can be defined as both the
velocity of force production and
the rate of performing work.
© 2014 ACE
CLIENT PREREQUISITES FOR PERFORMANCE TRAINING
• To ensure program safety and
success, clients should have the
following prerequisites:
 A foundation of strength and joint
integrity (joint mobility and stability)
 Adequate static and dynamic
balance
 Effective core function
 Anaerobic efficiency (training of the
anaerobic pathways)
 Athleticism (sufficient skills to
perform advanced movements)
 No contraindications to loadbearing, dynamic movements
 No medical concerns that affect
balance and motor skills
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Resistance-training focus
 Speed is the ability to achieve high
velocity and incorporates reaction
time and speed of travel over a
given distance.
 Agility is the ability to decelerate an
explosive movement and reactively
couple it with acceleration.
 Fast movement speeds require a
high level of muscle force to initiate
the movement, with momentum
responsible for the remainder of the
movement.
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Assessments of power, speed, agility, and
reactivity
 Information from a client’s functional
assessments should be used to determine
the appropriate course of programming for
performance training.
 Clients who exhibit problems with postural
stability and movement mechanics are not
appropriate candidates for power training.
 Clients who are deconditioned should not
incorporate performance-training
techniques into their programs until they
have completed several months of
resistance training.
© 2014 ACE
RESISTANCE-TRAINING PERIODIZATION MODELS
If a client meets all of the prerequisites for performance training and
expresses an interest in amplifying his training regimen through highintensity sports conditioning, the next step is to determine the
purpose of the program. That is, the trainer must learn which fitness
parameters or sports skills the client hopes to improve and then set
out to design a safe and effective program to meet the client’s goals.
• Which movement patterns and activities (aerobic vs. anaerobic) are
required for the client to be successful in reaching his or her performance
goals?
• What are the athletic skills and abilities the client currently lacks?
• What are the common injuries associated with the activity?
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Program design for improving muscular force and power
(plyometrics)
 Quick, powerful movements that involves the stretch-shortening
cycle
 Muscles and tendons increase their elastic energy when rapidly
stretched (eccentric action).
 When immediately followed by a concentric muscle action, this
stored energy is released, resulting in an increased total force
production.
 Amortization phase – the time between the eccentric and
concentric actions
• The stretch reflex also explains the production of muscular
power:
 When a quick stretch is detected, muscle spindles respond by
invoking an involuntary concentric contraction, increasing the
agonist muscle activity and increasing force production.
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Lower-body plyometrics:
 Are appropriate for clients who play virtually
any sport
 Are appropriate for those who want to enhance
their reaction and balance abilities
 Exercises – jumps and bounds (involving one leg
or both legs)
• Upper-body plyometrics:
 Are appropriate for clients that need upperbody power
 Sports such as softball, tennis, or golf that
require rapid force production with a bat,
racquet, or club
 Other sports requiring upper-body power
include crew, volleyball, American football,
lacrosse, and rugby
 Exercises – medicine-ball throws and catches;
various types of push-ups
© 2014 ACE
MOVEMENT-PATTERN PROGRESSIONS FOR VELOCITY
• Movement-pattern progression is another consideration
for programming plyometric exercise.
• Patterns should begin with forward movements and
then progress to lateral, then backward, then rotational,
and then crossover, cutting, or curving movements.
© 2014 ACE
PRECAUTIONARY GUIDELINES
• Given the ballistic nature of plyometric-training drills, strength,
flexibility, and postural mechanics are required to avoid injury.
• To reduce the potential for injury and increase the likelihood of
performance-related goal achievement for clients, introduce
clients to high-intensity, lower-body plyometric drills only after:
 The client can successfully squat 1.5 times his or her body
weight, or
 Perform 5 squat repetitions with 60% of his or her own body
weight in 5 seconds
• Perform plyometric drills at the beginning of a session after a
dynamic warm-up to reduce the risk of injury.
• Clients should not jump unless they know how to land:
 Initially teach small, low-intensity jumps
 Teach appropriate landing techniques
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Frequency:
 1–3 plyometric-training workouts per week
 Recover 48–72 hours between high-intensity plyometric workout
sessions
• Intensity:
 Plyometric drills – progress from light, to moderate, to high
• Many factors contribute to the forces experienced by the body, which
affect intensity:





© 2014 ACE
Points of contact (e.g., one foot or both feet)
Speed
Vertical height of the movement
Participant’s body weight
Complexity of the movement
INTENSITY FACTORS
© 2014 ACE
INTENSITY FACTORS
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Repetitions and sets:
 Plyometric training volume – the number of
repetitions and sets performed in a given
workout
 Repetitions for lower-body plyometric
training – counted as the number of foot
contacts per session
 Programming plyometric workouts – follow
a progressive-volume format
 As intensity increases, volume should
decrease.
• Type:
 Plyometric exercises – quick, powerful
movements for the lower and upper body
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Program design for improving speed, agility, and
reactivity
 Quickness, reactivity, and explosive strength:
• Terms used to describe functional-movement speed
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Program design for improving speed, agility, and
reactivity
 A client’s reactive ability can be improved through
training that applies explosive force to specific
movements.
• Agility training:
 Involves acceleration, deceleration, and balance
 Requires the client to control the center of mass
(COM) over the base of support (BOS) while rapidly
changing body position
• Speed training – moving rapidly from one point to
another in the shortest timeframe possible
• Ensure proper technique – speed and agility drills
should be preceded by practice drills that are
initially performed at submaximal speed.
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Frequency:
 Plyometric training – same as speed
and agility training
 Between 1 and 3 non-consecutive days
per week
• Intensity:
 Perform activities after an appropriate
warm-up, but before other fatiguing
exercises.
 Intensity is determined by the energy
system that predominates during a
drill, which is influenced by the
duration of a drill.
© 2014 ACE
TRAINING VARIABLES
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Repetitions and sets:
 Volume – determined by the duration of time
spent working in each of the energy systems
 Stationary drills – 1–3 sets for 10–15 seconds per
repetition, eventually progressing to 20–30
seconds
 Dynamic drills – 1–3 for 20–30 yards per
repetition, eventually progressing to 100 yards
 Training sessions – include a minimum duration of
2–3 minute rest periods between repetitions to
allow the exerciser to recover and produce
maximum power for successive repetitions
• Type:
 Various speed and agility drills – ladder/hurdle
drills, cones/markers, etc.
© 2014 ACE
PHASE 4: PERFORMANCE TRAINING
• Periodization of power, speed, and agility
training for peak performance in key
competitions
 Performance-training phase will last at least
4 weeks
 Total duration is determined by the
segment of a client’s annual training plan
that is dedicated to the production of
power.
 During performance training, the focus
should be on rate of force production with a
taper in the volume and intensity of
exercises in exchange for this velocity of
movement.
© 2014 ACE
SMALL-GROUP TRAINING
• A small-group workout can be 2 or more clients sharing the
same training session.
• Groups more than 4–5 people could potentially be too large to
effectively instruct and supervise, as most clients will need
individual attention at some point.
• Trainers with experience teaching group fitness classes may be
comfortable instructing 10–15 clients at once if:
 The clients all do the same exercises simultaneously
 The clients have similar fitness abilities
 The clients do not require extra individual attention during
exercise
• The size of the group should be limited to the number of clients
that the personal trainer can safely and effectively manage.
© 2014 ACE
BENEFITS OF SMALL-GROUP TRAINING
• For the personal trainer:
 Financial – increased commission or pay
per session with more people
 Time management – working less time
for the same rate of commission or pay
 Increased referrals
• For the client:
 A lower cost per session
 Enhanced camaraderie among workout
partners
 An opportunity to receive instruction in
a small-group setting from a qualified
fitness professional
© 2014 ACE
SMALL-GROUP TRAINING: GROUP HOMOGENEITY
• From a leadership perspective, trainers benefit from
working with groups of clients who are similar in regards
to:
 Health history
 Fitness goals
 Level of physical conditioning
• Clients can then support and encourage each other while
simultaneously enhancing self-efficacy.
© 2014 ACE
SMALL-GROUP TRAINING: PERSONAL ATTENTION
• Group size ultimately determines what clients
can expect in terms of personal attention:
 Small-group training can seem less than ideal
for those used to individual sessions.
 A group with few participants allows a trainer
to devote more individual attention and
provide more hands-on instruction.
 Larger groups can provide energy and
excitement, but spread a trainer thin.
 As long as each client is aware that there is
limited personal attention from the trainer in a
group setting, small-group training can be
enjoyable for all participants.
© 2014 ACE
YOUTH STRENGTH TRAINING
• Preadolescents who perform regular resistance exercise
experience several benefits:
 Significant strength gains compared to their non-training peers
 Enhanced skeletal development in children
 Enhanced psychosocial health, motor skills, and sports
performance
 Increased bone mineral density
© 2014 ACE
NSCA GUIDELINES FOR YOUTH STRENGTH TRAINING
The NSCA guidelines for youth resistance training
include the following exercise- program
recommendations:
• Qualified instruction and supervision
• Safe exercise environment
• Pre-training warm-up period of dynamic exercise
• One to three sets of each resistance exercise
• Resistance that permits six to 15 repetitions per set
• Variety of upper- and lower-body strength exercises
• Resistance increases by 5 to 10% increments
• Two or three non-consecutive training days per week
• Post-training cool-down with less intense calisthenics
and static stretching
• Individual training logs to monitor progress
© 2014 ACE
OLDER ADULT STRENGTH TRAINING
• ACSM recommends older adults use a resistance that can
be performed for between 10 and 15 repetitions.
 This provides a productive training range without putting
excessive stress on joint structures.
© 2014 ACE
OLDER ADULT STRENGTH TRAINING
• Additionally, older adults should:
 Avoid holding their breath and performing isometric
contractions to prevent an unnecessary increase in
blood pressure
 Exhale during concentric muscle actions and inhale
during eccentric muscle actions
 Perform two resistance-exercise sessions per week to
attain ample muscle-remodeling time between
training days
 Begin training with a few basic resistance exercises,
and progress to about a dozen exercises that address
all of the major muscle groups
 Begin with a single set of each exercise, performed
through full ranges with controlled movement speed
 Warm-up with a set of each exercise at 50 to 60% of
the training weight load
© 2014 ACE
OLDER ADULT STRENGTH TRAINING
• Additionally, older adults should:
 Progress training volumes to 2–3 sets of each exercise as they
become capable and have a desire to do so
 Begin with stable/supported exercises before progressing to less
stable/unsupported exercises, especially with frail, weak clients or
those with balance issues:
o As strength increases, the ability to perform more challenging training
exercises should improve accordingly
 Complete a health questionnaire to reveal any exercise cautions or
contraindications
 Monitor resting heart rate and blood pressure periodically
 Monitor their heart rate by ratings of perceived exertion (RPE)
 Be asked to give feedback on how they are feeling, especially if they
are experiencing any aches, pains, or physical problems
© 2014 ACE
STRENGTH-TRAINING EQUIPMENT OPTIONS
• Selectorized machines – provide body support and
predetermined movement patterns; safe, time-efficient, and
highly effective
• Cables – constant resistance force; freedom of movement
and require stabilizer muscles to maintain proper posture
• Free weights – both barbells and dumbbells; freedom of
movement; highly versatile
 Kettlebells – the center of mass extends beyond the hand;
develops strength and power through integrated, whole-body
movements
 Medicine balls – available in 1-pound increments and
extremely versatile; can be moved very fast and released (e.g.,
tossed or thrown) with a low risk of injury
• Elastic resistance – inexpensive; requires little space; provide
greater resistance force as they are stretched; versatile
• Body-weight training – progression is accomplished by more
repetitions
© 2014 ACE
PROTEIN AND AMINO-ACIDS SUPPLEMENTS
• Whey – a high-quality protein containing all of the
essential amino acids:
 3 varieties of whey protein—powder, concentrate, and
isolate—all provide high levels of the essential and
branched-chain amino acids (BCAAs), vitamins, and
minerals
 Offers numerous health benefits – increased muscle
hypertrophy, muscular strength, and bone growth
• Casein – accounts for 70 to 80% of milk protein:
 Provides a sustained slow release of amino acids into
the bloodstream
 Glutamine – a nonessential amino-acid supplement
 Is marketed for its potential to increase strength,
speed recovery, decrease frequency of respiratory
infections, and prevent overtraining
 Research has failed to find a performance-enhancing
benefit for supplementation
© 2014 ACE
β-ALANINE (CARNOSINE) AND SODIUM BICARBONATE
• Acid accumulation in muscle cells during a strenuous exercise bout
may be responsible for the development of muscle fatigue.
• β-alanine and sodium bicarbonate both:
 Act as pH buffers in muscle tissue
 May contribute to a less acidic environment may delay fatigue
 May enhance muscle force and power output
• It appears that the supplements have few harmful side effects,
though more research is needed to better understand their risks and
benefits.
© 2014 ACE
CAFFEINE
• Caffeine can ward off sleep, improve athletic performance,
decrease pain and fatigue, boost memory, and enhance mood.
• Research findings on caffeine:
 Enhances athletic performance
 Sustains duration, maximizes effort, and quickens speed in
endurance events
 Perceived exertion decreases and high-intensity efforts seem less
taxing
• With exercise, caffeine does not cause negative effects like waterelectrolyte imbalances, hyperthermia, or reduced exercise-heat
tolerance.
• Performance-enhancing benefits of caffeine are stronger in nonusers (<50 mg/day) than regular users (>300 mg/day).
• Chronic use contributes to high blood pressure, high blood sugar,
decreased bone density in women, jittery nerves, and
sleeplessness.
© 2014 ACE
CREATINE
• Research suggests creatine is effective in building
muscle mass, especially when combined with intensive
strength training.
• Creatine is:
 A derivative of three amino acids and a source of rapid
energy
 A natural substance produced by the body and stored in
the muscles in small amounts
 Not included on any doping lists
• With creatine loading or supplementation – athletes
increase their muscle stores; can then be used to
provide an extra boost for a high-intensity weight-lifting
session
• People with potential risk of renal dysfunction, or with
diabetes, hypertension, or decreased kidney function,
should not use creatine unless its use is advised or
cleared by a physician.
© 2014 ACE
VITAMINS AND MINERALS
• These vitamins and minerals are important for optimal
athletic performance:
 Iron – necessary for the synthesis of hemoglobin and
myoglobin, iron-protein complexes that deliver oxygen
from the lungs to the working muscles; necessary for
optimal oxygen delivery to working cells
 Zinc – immune function, protein synthesis, and blood
formation
 Vitamin B12 – needed for normal metabolism of nerve
tissue, protein, fat, and carbohydrate
 Riboflavin – essential for energy production; stored in
muscles and used most in times of muscular fatigue
 Vitamin D – necessary for calcium absorption, bone
growth, and mineralization
 Calcium – necessary for blood clotting, nerve
transmission, muscle stimulation, maintaining bone
structure and vitamin D metabolism
© 2014 ACE
ANABOLIC-ANDROGENIC STEROIDS
• Anabolic steroids quickly and dangerously build muscle mass
and strength and have serious side effects:
 In men – high blood pressure, rage, gynecomastia, decreased
testicle size
 In women – increased testosterone, facial hair growth,
deepening of the voice
• Androstenedione supplements:
 Claim to increase testosterone levels, promote muscle size and
strength
 Repeated use poses significant health risks: decreased highdensity lipoprotein (HDL) levels, increased cardiovascular
disease, increased prostate and pancreatic cancer risk;
baldness; and gynecomastia
• Dehydroepiandrosterone (DHEA) supplements:
 Claim to promote youthfulness, virility, and enhanced strength
 Research shows that it does not affect strength, lean body
mass, or performance
© 2014 ACE
RESISTANCE-TRAINING MYTHS AND MISTAKES
• Discuss the following resistance-training myths and
mistakes:
 Fat deposits in certain areas (e.g., the abdomen or thighs)
can be targeted with strength training via spot reduction.
 Women will build bulky muscles through weight training.
 Individuals should use light weights and high repetitions
to improve muscle tone, and heavy weights and low
repetitions to increase muscle mass.
 At some point, people get too old to lift weights.
 Children are too young to lift weights.
 Free weights are always better than machines.
 After a person stops resistance training, the muscle turns
to fat.
 Strength training is bad for the exerciser’s blood pressure.
© 2014 ACE
SUMMARY
• The performance-training phase of the ACE IFT Model involves
training techniques and methods designed to enhance athletic
performance.
• While a number of clients will welcome the challenge of
incorporating athletic-training techniques into their programs,
they must first develop the prerequisite strength necessary to
move into training for power, speed, agility, and quickness, and
desire to do so.
• The benefits of strength training span a lifetime, ranging from
youth to older adults.
• Various types of strength-training equipment options will assist
a trainer in providing a fun and safe training session.
• Remembering the scope of practice is critical in any discussion
regarding various ergogenic aids and supplements.
© 2014 ACE