chapter 12

1. chapter12 Exercise Prescription for Resistance Training Avery D. Faigenbaum and Kyle J. McInnis

2. Definitions Resistance training Resistance training is a method of conditioning designed to increase one’s ability to exert or resist force. Weightlifting Weightlifting is a competitive sport in which athletes attempt to lift as much weight as possible in the snatch and the clean and jerk. (continued)

3. Definitions (continued) Powerlifting Powerlifting is a competitive sport in which athletes attempt to lift as much weight as possible in the bench press, squat, and deadlift. Bodybuilding Bodybuilding is a competitive sport in which the primary goal is the development of muscle size and symmetry.

4. Comparison of Aerobic Exercise With Resistance Exercise on Health and Fitness Variables (continued)

5. Comparison of Aerobic Exercise With Resistance Exercise on Health and Fitness Variables (continued) (continued)

6. Comparison of Aerobic Exercise With Resistance Exercise on Health and Fitness Variables (continued) . .  indicates that values increase; , values decrease; , values remain unchanged;  or , small effect;  or , medium effect;  or , large effect; LBM, lean body mass; HDL, high-density lipoprotein cholesterol; and LDL, low-density lipoprotein cholesterol. Adapted, by permission, from Pollock et al., 2000, “Resistance exercise in individuals with and without cardiovascular disease,” Circulation 101: 828-833.

7. Fundamental Principles: PROS • Progression • Regularity • Overload • Specificity, or specific adaptations to imposed demands (SAID)

8. Program Design Considerations • Health status • Current fitness level • Training goals • Training age • Principles of resistance training

9. Terminology Repetition A repetition is one complete movement of an exercise. Set A set is a group of repetitions performed without stopping. Repetition maximal (RM) An RM is the maximum amount of weight that can be lifted for a predetermined number of repetitions. (continued)

10. Terminology (continued) Atrophy Atrophy is a reduction in muscle fiber size. Hypertrophy Hypertrophy is an enlargement in muscle fiber size.

11. Types of Muscle Action Eccentric A type of muscle action that occurs when the muscle lengthens Concentric A type of muscle action that occurs when the muscle shortens Isometric A type of muscle action in which the muscle length remains constant and no movement occurs

12. Types of Resistance Training Isometrics Muscle action in which muscle length does not change Dynamic constant external resistance Muscle action that involves a lifting and lowering phase Isokinetics Muscle action performed at a constant angular limb velocity Plyometrics Conditioning designed to enable a muscle to reach maximal force in the shortest possible time

13. Modes of Resistance Training • Weight machines • Free weights (barbells and dumbbells) • Body weight exercises • Stability balls (Swiss balls, Physioballs) • Medicine balls • Elastic cords

14. Comparison of Different Modesof Resistance Training (continued)

15. Comparison of Different Modesof Resistance Training (continued) Comparison of Different Modesof Resistance Training (continued) *Medicine balls, stability ball, and elastic cords.

16. Safety Issues Supervision and instruction • Proper instruction • Spotting procedures Training environment • Temperature: 68 to 72 °F (20.0-22.2 °C) • Humidity: 60% or less • Air circulations: 8 to 12 air exchanges each hour Warm-up and cool-down • General warm-up: 5 to 10 min of low- to moderate-intensity aerobic exercise • Specific warm-up: a light set of several repetitions on the exercise that is about to be performed • Cool-down: general calisthenics and stretching

17. Safety Recommendationsfor Resistance Training • Review participant’s health and history questionnaires. • Provide adequate supervision and instruction. • Regularly practice emergency procedures. • Encourage participation in warm-up and cool-down activities. • Move carefully around the resistance training area. • Fix broken or malfunctioning equipment. (continued)

18. Safety Recommendationsfor Resistance Training (continued) • Use collars on all plate-loaded barbells and dumbbells. • Be aware of proper spotting procedures. • Model appropriate behavior. • Demonstrate correct exercise technique. • Periodically check all resistance training equipment. • Ensure the training environment is free of clutter. • Stay up to date with current resistance training guidelines.

19. Resistance Training Guidelines • Choice of exercise • Order of exercise • Resistance used • Training volume • Rest periods between sets and exercises • Repetition velocity • Training frequency

20. Summary of ACSM’s Resistance Training Guidelines for Apparently Healthy Adults • Perform a minimum of 8 exercises for each of the major muscle groups. • Perform 1 set of each exercise. • Choose a repetition range between 3 and 20 (e.g., 8-12). • Resistance train 2 or 3 days a week. • Perform each exercise at a moderate velocity through the full range of motion. • Maintain a normal breathing pattern. • Exercise with a partner for assistance and motivation. Adapted, by permission, from American College of Sports Medicine (ACSM), 2006, ACSM’s guidelines for exercise testing and prescription, 7th ed. (Philadelphia, PA: Lippincott, Williams & Wilkins).

21. Selected Weight Machine and Free Weight Exercises and the Primary Muscle Groups Strengthened (continued)

22. Selected Weight Machine and Free Weight Exercises and the Primary Muscle Groups Strengthened (continued) Selected Weight Machine and Free Weight Exercises and the Primary Muscle Groups Strengthened (continued) BB = barbell; DB = dumbbell.

23. Sample Resistance Training Program • Leg press • Leg curl • Heel raise • Bench press • Front pull-down • Overhead press • Seated dumbbell curl • Lying triceps extension • Kneeling trunk extension • Abdominal curl

24. Periodization Terminology Periodization Periodization is a process of varying the training stimulus to promote long-term fitness gains and avoid overtraining. Macrocycle A macrocycle is a phrase of training that lasts about 1 yr. Mesocycle A mesocycle is a phase of training that lasts for several months. Microcycle A microcycle is a phase of training that lasts about 1 wk.

25. Sample Linear Periodized Workout for Maximizing Strength Gains in Healthy Adultsa aFor major muscle group exercises performed each phase; each phase lasts 6 to 8 wk.

26. Sample Nonlinear Periodized Workout for a Trained Adulta aThis plan is for the major muscle group exercises performed each day.

27. Overtraining and Overreaching Overtraining Overtraining is a condition resulting from excessive training with inadequate rest and recovery. Overreaching Overreaching is overtraining on a short-term basis.

28. Manifestations of Overtraining • Plateau or decrease in performance • Decreased body weight • Loss of appetite • Sleep disturbances • Decreased desire to train • Muscle tenderness • Increased risk for infection

29. Resistance Training Systems • Single set • Multiple set • Preexhaustion • Assisted training

30. Example of a Light to Heavy Pyramid Training System

31. Resistance Training for Special Populations • Children • Seniors • Pregnant women • Adults with heart disease

32. Resistance Trainingfor Children • Review each child’s health history. • Supervise youth fitness activities. • The exercise area should be safe. • Children should use a light weight when learning a new exercise. • Children should perform 8 to 15 reps on different exercises that use all the major muscle groups. (continued)

33. Resistance Trainingfor Children (continued) • Increase the weight gradually. • Train 2 or 3 nonconsecutive days each week. • Adult spotters should be nearby. • Children should stay hydrated.

34. Potential Benefits of Youth Resistance Training • Increase muscle strength • Improve body composition • Enhance bone mineral density • Enhance sport performance • Reduce risk of sport-related injuries • Promote a lifelong interest in resistance exercise

35. Resistance Training for Seniors • Use careful preparticipation health screening. • Perform warm-up activities. • Maintain proper breathing patterns. • Begin with 1 set of 10 to 15 reps with minimal resistance during the first few weeks. • Perform 8 to 10 different exercises. • Allow ample time to adjust to postural changes and balance during the transition between exercises. (continued)

36. Resistance Training for Seniors (continued) • Begin training on weight machines and gradually progress to free weight exercises. • Seniors should resistance train at least twice per week. • They should perform exercises within a pain-free range of motion. • Qualified fitness professionals should provide guidance and offer assistance as needed.

37. Potential Benefits of Resistance Training for Seniors • Increase muscle strength • Increase muscle mass • Increase resting metabolic rate • Enhance bone mineral density • Reduce risk of falling

38. Resistance Training for Pregnant Women • Avoid ballistic exercises. • Practice proper breathing patterns. • Use a weight that can be lifted for 10 to 15 reps without undue fatigue (RPE 16). • Avoid exercise in the supine position after the first trimester. (continued)

39. Resistance Trainingfor Pregnant Women (continued) • Gradually increase the weight as strength improves. • Stop exercise in the event of any discomfort or complications such as vaginal bleeding, dyspnea preceding exertion, dizziness, headache, chest pain, muscle weakness, calf pain or swelling, preterm labor, decreased fetal movement, or amniotic fluid leakage.

40. Potential Benefits of Resistance Training for Pregnant Women • Increase muscle strength. • Perform activities of daily life with greater ease. • Reduce risk of low-back pain. • Improve overall maternal well-being.

41. Resistance Training for AdultsWith Heart Disease • A physician should review each patient’s health history. • Start with a light weight and focus on controlled movements. • Begin with 1 set of 10 to 15 reps on 8 to 10 different exercises (RPE 11-13). • Resistance train 2 or 3 nonconsecutive days per week. (continued)

42. Resistance Training for AdultsWith Heart Disease (continued) • Gradually increase the weight as strength improves. • Avoid straining and the Valsalva maneuver. • Don’t grip the weight handles or bars tightly. • Stop exercise in the event of any warning signs or symptoms such as dizziness, abnormal shortness of breath, or chest pain.

43. Potential Benefits of Resistance Training for Adults With Heart Disease • Increase muscle strength. • Favorably affect cardiac risk factors. • Reduce rate–pressure product during daily activities. • Enhance psychosocial well-being. • Improve quality of life.