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Designing Resistance Training Programs: Principles, Individualization, and Benefits

Learn how to design effective resistance training programs by applying basic principles, individualizing programs, and understanding the benefits of resistance training. Discover different types of resistance training and methods for dynamic training. Explore intensity, sets, frequency, and volume, as well as the sequence of exercises and various training methods. Gain knowledge on periodization for maximizing gains and reducing the risk of injury and overtraining.

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Designing Resistance Training Programs: Principles, Individualization, and Benefits

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  1. chapter7 chapter 7 Designing Resistance Training Programs Author name here for Edited books

  2. Objectives • Apply basic training principles to resistance training programs • Individualize resistance training programs to optimize development of strength, muscular endurance, muscle power, or muscle size • Design introductory as well as advanced resistance training programs • Delineate outcomes and health benefits derived from resistance training • Understand the cause of delayed-onset muscle soreness and how it can be prevented

  3. Benefits of Resistance Training • Resistance training is a systematic program of exercise for development of the muscular system for clients of various ages and interests: • Strength • Endurance • Bone integrity • Reduction in number of falls

  4. Types of Resistance Training • Isometric—static • Dynamic • Concentric • Eccentric • Isokinetic

  5. Isometric Training • Older style of training requiring no special equipment • Requires holding submaximal contraction at specific joint angle (no change in joint angle) • Used in rehabilitative settings • Benefit is limited to the specific joint angles • Contraindications • Coronary patients • Patients with hypertension

  6. Dynamic Training • Appropriate for all ages, both sexes • Involves concentric and eccentric contractions using variable or constant resistance • Full range of motion • Basic concepts: • Intensity (percentage of 1RM) • Repetitions • Sets • Training volume • Sequence of exercises

  7. Concepts of Dynamic Training • Intensity: inversely related to number of repetitions (reps) • Set: specific number of reps for given exercise • Training volume: total weight lifted in exercise session • Weight lifted x number of reps x sets

  8. Goals for Dynamic Training • Client’s goals and experience level drive resistance training program • Endurance: low weight, high reps (15-25 repetitions maximum) • Strength: high weight, low reps (8-12 repetitions maximum) • Novice lifter • Intermediate • Advanced lifter

  9. Intensity • Mean optimal intensity for strength: 60% to 100% 1RM • Can generally perform 1 to 12 repetitions at these intensities • Modify based on experience level: • Novice lifter: 60% to 70% 1RM • Intermediate lifter: 70% to 85% 1RM • Advanced lifter: 80% to 100% 1RM • Must vary to continue improvement

  10. Sets • Target client’s goals • 1 or 2 sets: good for children, older adults • 2 to 4 sets: good for novice and intermediate lifters • Single sets: shorter programs, increased adherence, but not recommended by many • Multiple sets: longer programs, increased training stimulus

  11. Frequency • Consider client’s experience level • Novice: 3 days a week • Healthy population: 2 or 3 nonconsecutive days a week • Advanced lifters: 4 to 6 sessions a week; split routines • For maximum strength: at least 2 times a week per muscle group • Rest muscle group 48 hours between workouts

  12. Volume • Must manipulate sets, reps, weight, number of exercises per muscle group throughout program to continue improvement and adaptation • Adjustments prevent plateaus

  13. Sequence of Exercises • Perform multi-joint exercises before single-joint exercise. • Allow muscle recovery; successive exercises should not involve the same muscle group. • Include at least one exercise per major muscle group. • Balance agonist, antagonist , and contralateral exercises.

  14. Dynamic Training Methods • Set variations: • Multiple sets: designated sets (usually 3) per exercise or one set of 3 exercises targeting muscle group • Pyramiding sets: • Start with a set of lighter weight and higher reps • Subsequent sets progressively increase weight and decrease reps • Target total of 6 sets • Usually a technique for experienced weightlifters and bodybuilders (continued)

  15. Dynamic Training Methods (continued) • Variations in number and order of exercises: • Large muscle groups before smaller muscle groups • Smaller muscle groups before larger ones • Different exercise interspersed between multiple sets for single muscle group • Compound sets: 2 consecutive sets for single muscle group • Tri sets: 3 consecutive sets for single muscle group • Super sets: consecutive and immediate alternation of sets between agonist and antagonist (continued)

  16. Dynamic Training Methods (continued) • Variations in frequency: • Typically 3 days a week with one day rest between each session • Split routines: used for those performing 4 to 6 sessions a week; target different muscle groups on consecutive days (continued)

  17. Dynamic Training Methods (continued) • Periodization • Systematic variation of intensity and volume • Goal 1: maximize gains in strength, power, endurance, and hypertrophy • Goal 2: reduce likelihood of injury and overtraining • Rest periods between sets and exercises related to intensity • Three common models: linear, reverse linear, undulating

  18. Linear Periodization (LP) • Macrocycles: cover 9- to 12-month intervals • Mesocycles: 3- to 4-month intervals that comprise macrocycles • Microcycles: 1- to 4-week intervals that comprise mesocycles • Within and between cycles, training intensity increases as training volume decreases.

  19. Reverse Linear Periodization (RLP) • Reverse sequence of LP • Within and between cycles, training intensity decreases as training volume increases

  20. Undulating Periodization (UP) • Considerably shorter intervals as compared to LP and RLP programs • Frequent changes in training stimulus • No chance for plateaus • Nearly constant adaptations required by muscles • Excellent for increasing exercise variety and adherence

  21. Circuit Training • Circuit Training Programs: • 10 to 15 stations • Designed to increase cardiorespiratory endurance, muscular strength, and muscular endurance • Circuit complete 2 to 3 times per exercise session • Fatigue muscle group(s) in the 30-sec per station • Short rest between stations • Good for those with time limitations • Super circuits = circuit program with cardio stations intermingled with weight stations

  22. Core Stability • Improves functional capacity • Improves alignment of neck, spine, scapula, and pelvis during exercise or sports • Uses resistance training performed on unstable surfaces • Usually requires lighter load and slower velocity of movement due to uneven surface

  23. Functional Stability • Improves joint stability, neuromuscular control, flexibility, and muscular fitness • Trains and develops muscles to increase ease, safety, and efficiency of ADL • System of exercise progressions for specific muscle groups that uses a six-step approach to increase difficulty and skill • Direct relationship between level of difficulty and core stability requirement (continued)

  24. Functional Stability (continued) • Progressions develop strength and function of all, not just core, muscle groups. • As exercise difficulty progresses, greater strength, balance, core stability, and coordination are required. • Four types of exercises: • Spinal stabilization • Proprioception and balance • Resistance exercises • Flexibility exercises

  25. Isokinetic Training • Combines the advantages of dynamic (full range of motion) and static (maximum force exerted) exercise; strength gains • Uses an accommodating resistance that matches force exerted • Reduces likelihood of muscle soreness—no eccentric component • Limited in ability to produce muscle hypertrophy—no eccentric component

  26. Table 7.7

  27. Developing Resistance Training Programs • Know the client’s goals, availability, and access to equipment. • Assess client; identify any additional specific target areas. • Review training principles; determine how each can be incorporated into the individualized program. • Follow standard guidelines and recommendations (see tables 7.2-7.5 in text). • Be mindful of precautions and specific guidelines when programming for older clients and children.

  28. Developing Functional Training Programs • Follow the six-step approach: • Isolate and educate • Add resistance • Add functional training positions • Combine increased function and resistance • Exercise multiple muscle groups with increased resistance and core challenge • Add balance, increased function, speed, or rotation

  29. Application of Training Programs • Specificity requires an exercise be specific to • the muscle group that is exercised, • the type of contraction, and • training intensity. (continued)

  30. Application of Training Programs (continued) • Overload: Muscle group must be exercised at workloads that are greater than normal. • For strength: ≥60% 1RM; faster gains at higher loads • For endurance: 30% 1RM ≤ load < 60% 1RM, but with reps to fatigue (continued)

  31. Application of Training Programs (continued) • Progression: systematic, periodic, and gradual increase of the training volume, or total amount of work by manipulating • resistance or load, • reps (number or velocity), • sets, • number of exercises, and • rest periods. (continued)

  32. Application of Training Programs (continued) • Initial values: The client with the lowest starting value (strength, endurance, power) will show greatest improvement. • Diminishing returns: As the client gets closer to the goal, the fewer and smaller the improvements will be. • Individuality: No two clients will respond to the same exercises the same way. • Reversibility: Injury or discontinuation will result in loss of previous gains.

  33. Resistance Training for Children • Resistance training is safe and beneficial for youth. • Closely follow special precautions and recommended guidelines; initially focus on technique. • Keep intensity less than 80% 1RM. • A high rep, moderate intensity program is more effective than low rep, high intensity program for improving strength and endurance. • At this age gains in strength are due to neuromuscular factors, not hypertrophy. • Increases in bone density during childhood confer many benefits in adult years.

  34. Resistance Training for Older Adults • Closely follow special precautions and recommended guidelines. • Resistance training is safe and beneficial for seniors. • Primary goal is to develop sufficient muscular fitness to allow safe, independent performance of ADLs. • Prescribe ≥1 set of 10 to 15 reps for 8 to 10 different exercises each workout. • Set intensity in RPE range (on 10-point scale) of 5-6 for moderate or 7-8 for vigorous workout. • Initially, keep loads light and focus on technique!

  35. Effects and Benefits of Resistance Training Programs • Morphological adaptations: • Muscle hypertrophy through increased cross-sectional area • Improvements in ligamentous and tendinous integrity • Increased bone density and bone strength • Increased capillarization of muscle (continued)

  36. Effects and Benefits of Resistance Training Programs (continued) • Neural adaptations: • Enhanced motor unit activation and recruitment (depends on training specificity) • Increased frequency of neurotransmitter release by motor neurons • Enhanced neural inhibition of antagonists (continued)

  37. Effects and Benefits of Resistance Training Programs (continued) • Biochemical adaptations: • Enhanced anabolic and fat-burning profile • Reduction in mitochondrial density with muscle hypertrophy • Minimal alteration of phosphagenic energy stores (ATP/CP) • Minimal alteration in ATP-synthesizing enzyme activity (continued)

  38. Effects and Benefits of Resistance Training Programs (continued) • Body composition adaptations: • Increased fat-free mass (inclusive of bone mineral) • Decreased fat mass • Decreased %BF

  39. Muscle Soreness • Acute muscle soreness: immediate response to reduction of blood flow and local metabolic by-products in exercised muscle • Delayed-Onset of Muscle Soreness (DOMS): appears 24 to 48 hours after exercise • Muscle soreness decreases tension development and force production.

  40. DOMS • Cause unknown but believed to be related to eccentric contractions • Several theories for DOMS • Major theories suggest that unaccustomed or eccentric exercise damages skeletal muscle cells and connective tissues, producing an acute inflammation.

  41. Prevention and Treatment of Muscle Soreness • Many approaches and combinations thereof may prevent or lessen muscle soreness: • Nutrition • Pharmacology • Manual massage or icing • Mechanical manipulation of area (electrical vibration, ultrasound) • Exercise (single bout of low-volume, high-intensity eccentric exercise) • Slower or more conservative progression through program • Warm-up prior to exercise

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