Resistive Exercise Instructional Methods

1. Resistive ExerciseInstructional Methods KNR 285 Betty A. Henson

2. Resistance Training • Requires the body to move against an opposing force-usually some type of equipment. • Muscular Strength – maximal amount of force a muscle or group of muscles can generate in a single maximal contraction or with a single maximal effort. • Muscular Endurance – capacity to exert repetitive muscular force or the ability of the muscle to remain contracted or contract repeatedly for long periods of time.

3. ACSM Guidelines • Resistance training should be progressive, individualized, and provide a stimulus to all the major muscle groups. • One set 8-10 exercises for major muscle groups • 2 days/week minimum • 3-20 repetitions to fatigue (RPE 19-20) • Example: chest press, shoulder press, tricep extension, bicep curl, lat pull-down, lower back extension, ab crunch, leg extension, leg curl, calf raise

4. Positive Changes with Resistive Exercise • Muscles become stronger, more toned • Muscles show less fatigue • Less prone to injury • More lean tissue-higher metabolic rate • Aids bone health • Healthier body composition • Helps offset natural aging process

5. Training Principles • All effective exercise programs are based on three general training principles: specificity, overload, and progression. A program that attends to only one or two of the three principles can result in unmet client goals, poor adherence, and possible litigation due to injury.

6. Training Principles/Terms • Specificity – training in a specific way for a specific result or change • Overload – a training stress or intensity greater than what a client is use to in order to see continual physiological adaptations • Progression – as the training status improves over time, training stress or intensity continues to increase • Hypertrophy – Increase in the size of the muscle fiber. • Atrophy – A reduction of muscle size due to detraining or age.

7. Muscle Balance • Muscles that need strengthening: • Gluteals • Latissimus dorsi • Triceps • Rhomboids/middle trapezius • Hamstrings • Anterior tibialis • Shoulder external rotators • Posterior deltoids • Erector spinae • Abductors • Adductors • Abdominals

8. Muscle balance • Muscles that need stretching: • Gastrocnemius • Anterior/medial deltoids • Hamstrings • Pectoralis major • Upper trapezius • Quadriceps/iliopsoas

9. 5 Primary Movements of Exercise • Bend–and-lift movements (squatting) – Squatting movements are performed many times in our day as we sit/stand from a chair and pick up things from the floor. • Single-leg movements (lunging) – Single leg balance and movement are critical in walking. • Pushing movements – Occur in 4 directions: forward, overhead, lateral (pushing open a sliding door), downward (lifting up from a chair) • Pulling movements – Pulling open a car door, bent-over row, pull-up • Rotational movement – Reaching across the body, rotation of spine during gait.

10. Types of Equipment • EZ Curl Bars • Fixed Bars (plates permanent) • Weight Plates/Collars • Weight Stack Machines • Plate Loaded Machines • Smith Machine • Cable Machines • Standard Bar – 1 1/8” diameter, 5-7 ft long, weighs about 20 lbs • Olympic Bar – 2 1/8” diameter, 7 ft long, weighs 45 lbs. • Dumbbells • Adjustable Dumbbells/Power Block • Benches

11. Muscle Anatomy 101Chapter 1 • About 40% of the body tissues are made up of skeletal muscle. • We focus on about 430 muscles in training. • Purpose of muscles – To provide force to move the joints of the body in the different directions or planes that they are designed to move in. • Chemical composition – 75% water, 20% protein, 5% other

12. Muscle Facts • Everything is driven by muscles. • Muscle is more dense than fat. • Fat takes up 28% more volume than muscle. • Muscle is wet. Fat is dry. • Most people gain 5-5 ½ lbs of muscle over 16 weeks of training. • 5 lb. increase in muscle = 50 kcal increase/day of RMR

13. Muscle Facts • Women respond better to full body workouts. • Women need less rest time because of estrogen. • As muscle cells age they become more round and lose a lot of space instead of being compact and angular or square. • With aging: • 1. Fiber size decreases • 2. Loss of fast twitch fibers occurs • 3. Loss of ability to activate motor units

14. Muscle Facts • After age 30, people start to lose muscle mass. • With aging, motor nerves (nerves that turn on muscle fibers) become disconnected from individual muscle fibers. • Estimated by age 70, 15% of the motor nerves become disconnected from their fibers. • By age 75, about 25% of men and 75% of women can NOT lift more than 10 lbs.

15. Terms • Flexion – A movement occurring at a joint that decreases the angle of the joint. • Extension – A movement occurring at a joint that increases the angle of the joint. • Agonists – Primary movers of a joint in one direction. • Antagonists – Muscles that oppose the movement. • Synergists – Muscles that assist in the movement.

16. Skeletal Muscle Characteristics • Musculo-tendinious unit – consists of muscle belly and tendons. When a muscle contracts (shortens), it moves a bone by pulling on the tendon that attaches the muscle to the bone. • Muscles consist of individual muscle cells or muscle fibers. They are connected in bundles. A single muscle is made up of many bundles of muscle fibers covered by layers of connective tissue that hold the fibers together. • The muscle fibers are made up of smaller units called myofibrils. When the brain signals the muscle to contract, protein filaments within the myofibrils slide across one another causing the muscle fiber to shorten. (actin and myosin - Sliding Filament Theory)

18. Muscle Fibers Slow Twitch (Red) Type I – High capacity for aerobic energy supply. Very efficient in producing ATP. Fatigue resistant. Speed of contraction of slow twitch fibers is much slower than fast-twitch. They are adapted for low intensity, long duration activities. They utilize aerobic energy system for fuel. Fast Twitch (White) Type II – High capacity for rapid force development. Rely on anaerobic metabolism for fuel. They are explosive and powerful, but fatigue quickly. • Weight training causes the SIZE of the individual muscle fibers to increase by increasing the number of myofibrils. • Fibers can grow 20-70%, but average is 20-45%. (Fast twitch can get 2x larger) • Different muscles within the body have different % of Type I and II fibers. • Fibers range in length from about 3 to 9 cm. (1.9-3.5 in.)

19. Muscle Fibers • % of Type I and Type II fibers varies for each person. • Mainly dependent upon heredity and a small extent on training adaptations. • No differences in fiber type have been observed between men and women, however, men generally have more numerous and larger muscle fibers than women. • A person can NOT change one fiber type into another fiber type. Fibers become more conditioned and functional with training.

20. Motor Units • Motor units (nerves connected to muscle fibers) are recruited to exert force

21. Motor Units/Size Principle • Size principle states that motor units are recruited from the smallest to the largest based on the force demands on that muscle. • Low threshold motor units are recruited first and are composed mainly of Type I fibers. • Higher threshold motor units are recruited when lifts are performed with more resistance and increased demands. • Higher threshold motor units are composed of mainly type II fibers. Recruited when lifts are 1-5 RM

22. All or None Law • When a specific motor unit reaches its threshold level for activation, all the muscle fibers in that motor unit are activated fully. • Load or amount of weight lifted determines the number of units recruited. • Different types and numbers of motor units are recruited with different load variations. (periodization of training)

23. Types of Muscle Actions • Concentric – Shortening of the muscle occurs. Positive phase. • Eccentric – Lengthening of the muscle occurs. Negative phase. • Isometric – Muscle is activated and develops force, but no movement occurs. • It is joint-angle specific. Increase in muscle fiber recruitment at the trained angle. • Goal to increase strength at the weakest point. Helps with sticking joints. • Used in rehab/physical therapy.

24. Isotonic Training • Most Common-referred to as weight training with free weights or machines. • Advantages: • May be most beneficial to overall health – strength, tone, endurance. • Improved tendon and ligament strength • Less risk of injury • Decreased incidence of arthritis and low back pain • Improved bone strength, energy and fat loss.

25. Free Weights vs Machines Free Weights ~Requires more balance, coordination ~Allow for a free range of motion ~Versatile ~Provide positive and negative resistance ~Require a number of muscle groups to work together when lifting ~May require a spotter ~Require time and effort to adjust resistance Machines • Safe • Convenient • Easy to Use • Don’t need spotter • Rapid, effortless change of resistance • Controlled range of motion • Provide both positive and negative resistance • Expensive • Require a lot of space

26. Terms • Repetition – One complete movement of an exercise • Set – Group of repetitions • Repetition Max (RM)-Maximal number of reps per set that can be performed with proper lifting technique using a given resistence. • 1RM – Heaviest resistance that can be used for 1 complete repetition of an exercise. (Prediction chart on page 102) • Intensity – Amount of weight lifted on a particular set. • Can increase intensity by: increasing wt., reps, sets or decreasing rest time

27. Basic Exercise Technique Guidelines • Safety: • Risk is involved anytime there is physical training. Need: • Correct lifting techniques • Spotting • Proper breathing • Well maintained equipment • Appropriate clothing Spotters have 3 main functions: • To assist the trainee with completion of a rep • To critique the trainee’s exercise technique and be a coach • To summon help if needed.

28. Spotting • 4 FREE Weight exercises that require spotting: • Overhead (e.g. standing shoulder press) • Over the face (e.g. bench press, lying tricep extension) • With the bar on upper back and shoulders (e.g. back squat) • With a bar positioned on the front of the shoulders or clavicles. (e.g. front squat)

29. Types of Grips • Overhand (pronated) • Underhand (supinated) • Alternated – When spotting on the bench press and performing dead lifts • Neutral Grip – Palms face in and knuckles pointed out to the side.

30. Type of Grip Widths • Close (narrow) grip • Wide • Hip Width • Shoulder-width

31. Lifting Techniques • Acquire a good grip (closed grip – thumb wrapped around bar) • Have a stable position • Object being lifted stays close to the body • Learn to use legs, not back to do the lifting

32. Points of Contact • Back of Head • Upper Back and Shoulders • Lower Back and Buttocks • Feet

33. Breathing Techniques • Best advice is to exhale during the hardest part of the exercise and breathe in during the easier part of the exercise. • Valsalva Maneuver – Breath holding. Causes an increase in the pressure of the chest that can have an undesirable side effect of exerting compressive forces on the heart. Can also raise blood pressure.

34. Weight Training Belts • Used to help support lumbar area. • Recommended for ground-based structural exercises that load the trunk and place stress on the lower back. Examples: Back/Front squat, standing shoulder press, deadlift, and exercises involving lifting maximal or near-maximal loads. • Weight belts are not needed for exercises that do not load the trunk, even if it places stress on lower back. Examples: Lat pulldown, bench press, bicep curl, leg extension

35. Components of a Resistance Training Program • Initial consultation and fitness evaluation • Choice (exercise selection) • Frequency • Order (exercise arrangement) • Load (weight) • Volume (repetitions and sets) • Rest periods • Variation • Progression

36. Initial Consultation • Consult with client to assess compatibility, establish a client-trainer agreement and discuss exercise goals. • Evaluate client’s exercise history and current level of fitness to determine a baseline for improvements, identify strengths and weaknesses, determine their experience with resistive exercise, identify areas of injury or contraindications, review/conduct fitness evaluation and refine exercise goals.

37. Primary Goal • The critical information needed before designing the resistive program is the client’s primary goal or outcome. • Specificity principle dictates that training a client in a specific manner will produce a specific result. To reach a specific goal one has to follow a specific program. • Three primary resistance training goals are: • Muscular endurance • Hypertrophy • Muscular Strength

38. Table 6.1 Pg 118

39. CHOICEChapter 3 • Exercise choice is influenced by: • The specificity principle • How much time the client has to exercise • What equipment is available • Client’s experience with correctly performing resistive exercises

40. Types of Exercises to Select • Preferentially choose core exercises, as they are typically more effective in reaching client goals. • Core exercises meet these two goals: • Involve movement at two or more primary joints (multi-joint exercise) • Exercise recruits one or more large muscle group (s) or areas (i.e. chest, shoulders, upper back, hips/thighs) with the synergist help of one or more smaller muscle groups or areas (i.e. biceps, triceps, abdominals, calves, neck, forearms, lower back, or shins) One core exercise can affect as many muscles or muscle groups as 4 to 8 assistance exercises.

41. Examples • Bench Press – Pectorals, anterior deltoids, triceps • Leg Press – Quads, Hamstrings, Gluteus • Lat pulldown – Latissimus dorsi, pectoralis major, biceps KNOW TABLE 1.1b, page 13

42. Structural Exercises • A core exercise that places stress (load) on the spine • Examples: Power clean, shoulder press, back squat • Structural exercises requires the torso muscles to maintain an erect or near-erect posture when performing the exercise. • Structural exercises that are performed very quickly are termed power or explosive exercises (push press, power clean, snatch, high pull)

43. Assistance Exercises • Exercises that help to maintain muscular balance across joints, help prevent injury or rehabilitate a previous injury, or isolate a specific muscle or muscle group. • Assistance Exercises meet these two criteria: • It must involve movement at only one primary joint (a single-joint exercise) • It must recruit a smaller muscle group or only one large muscle group or area. • Examples: bicep curl, dumbbell fly

44. Beginner/Intermediate Programs • Beginner – Basic guideline is one exercise per muscle group. (Chest, shoulders, upper back, hips/thighs, biceps, triceps, abdominals, and calves) • Intermediate – May include two exercises per muscle group, different exercises for each muscle group throughout the week, or both • Specialized programs are designed for those with a specific condition, recent injury, or is a well-trained athlete.

45. Frequency of training • Influenced by: • Client training status – beginner (2-3 days/wk) vs intermediate vs advanced (split routines, 4-6 day/wk) • Impact of other activities or exercise • Client’s personal schedule

46. Order • Order or the sequence of exercises is influenced by the specificity principle, but is primarily dictated by the type and characteristics of the selected exercises. • To maximize one’s ability to complete all the exercises in one workout, it should be arranged in an order such that fatigue caused by one exercise has the least possible impact on the quality of effort or the technique of the next exercise.

47. Primary Methods of Order ~Power, Core Exercises First (multi-joint), then assistance exercises (single-joint) Example: 1. Back squat 5. Biceps Curl 2. Leg press 6. Lying triceps extension 3. Bench press 7. Lateral raise 4. Lat pulldown 8. Wrist Extension

48. Primary Methods of Order • Alternate Upper body and Lower Body Exercises • Good for those clients who cannot tolerate several upper body or lower body exercises in a row or one who wants less rest intervals to shorten length of workout. • Example: 1. Leg Press 5. Leg extension 2. Bench press 6. Dumbbell bicep curl 3. Lunge 7. Leg curl 4. Shoulder press 8. Triceps Extension

49. Primary Methods of Order • Alternate “Push”(away from body) and “Pull” (towards body) Exercises • Good arrangement option for untrained individuals resuming resistance training after an injury or a vacation as same muscle group will not be used for two exercises in a row. • Example: 1. Back Squat 5. Incline bench press 2. Leg curl 6. Dumbbell biceps curl 3. Standing heel raise 7. Shoulder press 4. Upright row 8. Lat pulldown

50. Primary Methods of Order • Combination Methods One common method is to combine two of the methods such as core exercises and then assistance exercises with alternate “push” and “pull”. Often lower body performed first and then upper body. Helps to minimize fatigue in individuals. B. Compound Sets and Superset Completing a set of two different exercises in succession without a rest period which works the same primary muscle group is a compound set. (bench press/dumbbell fly) Two exercises that stress opposing muscle groups is a superset. (bench press/seated row)