RESISTANCE TRAINING: PROGRAMMING AND PROGRESSIONS
1. On average, untrained youth, adults and older adults increase their muscle mass by 2 to 4 pounds after 12
weeks
2. An adult who does not participate in strength training can lose on average 5 pounds of muscle mass per decade
3. A woman who does not strength train, loses about .3 of muscle each year
4. During sleep skeletal muscles are responsible for more than 25% of the body’s calorie use
BENEFITS OF RESEISTIVE EXERCISE:
PHYSICAL CAPACITY
METABOLIC FUNCTION
INJURY RISK AND DISEASE
PREVENTION
Results in :
Disuse of muscle (atrophy) =
Help with ____________________,
balanced muscle groups can help
decrease overuse injury
Increaser muscular
_______________ and
___________________________
Decreases dramatically if you do not
perform ___________________
Increase in muscle mass =
Increases in RMR:
More:
Regular exercise can increase
After intense workout can increase
up _______ for 3 days following
ON average a person can burn 1500
calories per day, an 8% elevation is
about __________ more calories
burned per day
Name 4 more opposing muscle
groups
Increased BMD!!!! =
OTHER BENEFITS
- Decrease risk of
______________ (improves
insulin response and glucose
utilization)
- Decrease cardiovascular
disease
- Decrease
- Facilitation of movement of
food and waste through GI
tract
- Good for low back health
- Decrease in ____________
- Increased mitochondrial
content and oxidative
capacity of muscle tissue
Physiological Adaptation to Resistance Training: Acute and Long term
 Nerve impulses from CNS activate _______________________________________________________
 They use fuel such as Creatine phosphate and glycogen which result in in waste (lactic acid)
 ______________________ hormones (cortisol and epinephrine) and _________________________hormones
(GH and testosterone
 How do muscles get bigger?
 ____________________________ w/in muscle build larger and stronger muscle fibers.
 Increase in ______________________________________as a result of:
 Increase in # of myofibrils (contractile protein) aka: ___________________________
 Increase in the muscle cell sarcoplasm (surrounds myofibrils) aka: ________________________
 Increases the cross-sectional area, or size, of the muscle
 Transient hypertrophy
FACTORS THAT INFLUENCE MUSCULAR STRENGTH AND HYPERTROPHY
HORMONE LEVEL
 Produced in endocrine glands and transported through circulatory
system
 2 hormones associated with tissue growth:


SEX
 ______________________ tissue are essentially the same
 Does not affect muscle quality,
 Body size
 Higher lean weight %
 More anabolic hormone
AGE
 As you age:
 People of all ages response favorably to PRE
MUSCLE FIBER TYPE
MUSCLE LENGTH
LIMB LENGTH/TENDON
INSERTION
 Type (slow twitch)
 Small
 aerobic
 Type (fast twitch)
 Type IIa, type IIx
 High force
Both increase in cross-sections
 Tendons
 Some will have short tendons ie: longer muscles.
 Levers! 
 Doesn’t affect hypertrophy but
_________________________________________ ie: shorter
limbs provide leverage advantages over longer limbs
 F x Fa= R x Ra
 A longer muscle force arm provides a leverage advantage for moving a
heavier resistance
 ie: if equal biceps muscle strength and forearm lengths, an individual
with a tendon insertion point ________________ from the elbow joint
axis can curl a __________________ dumbbell than an individual with
closer insertion point.
MUSCLE STRENGTH/POWER/ENDURANCE RELATIONSHIPS
 Muscular strength is the __________________________________________________________________
 Strength = _____________________________________________( how much you can lift at one time
 Relative strength =
 Relative strength = absolute strength / body weight
 Endurance = Most people can complete about ________reps with _______ of their 1RM
 Example: client’s max bench press is 100 lbs, they can probably perform 10 reps with 75 lbs
 Power = shown that training with medium resistance and moderate to fast movement speeds produces the
highest power output and most effective means for increasing muscular power
Training Variable: Factors affecting strength
NEEDS ASSESSMENT
Table 10-1
 Initial
 Determines
 Consider the following:



 Current conditioning level
 Training history
 History of injury or fear of injury

TRAINING FREQUENCY
Table 10-2
EXERCISE SELECTION AND ORDER
TRAINING VOLUME
Table 10-3
TRAINING INTENSITY

(what movements, speeds, muscles)
(which energy system is used?)
(what injuries could happen)
to both training volume and training Intensity
 Less vigorous exercise session produce less muscle micro
trauma, require less time for tissue remodeling, can be
performed more frequently
 Remember: RMR can be elevate by 8 or 9% for 3 days after
high intensity exercise. Therefore they should not train the
same muscle group more
 It is recommended for new exercisers to perform resistance
training
for best results for lean tissue.
 Study shows after 10 weeks of resistance training for 2
or 3 times per week, increase in lean muscle weight by
 2 main categories of Selection:


 Many techniques work: make sure you are meeting the
 Exercise order examples:
 Primary exercise followed by assisted exercise
 Alternating
and
extremity exercises
 Grouping
 Alternating pushing and pulling

: 2 or more sequentially performed exercises
that target opposing muscles are completed

: 2 or more sequentially performed exercises
that target the same muscle group are completed

 Good indication of the energy used in a workout
 Recommended that training volume be
physiological purposes
 Each individual’s training goals
 Think of their behavior towards exercise as well.
for
needed
 Training intensity
 The Higher intensity
 The higher the volume
 Periodization model: (macrocycle, mesocycle, microcycle)
 New clients should start with low intensity, high volume
 They may perceive exercise as painful

 Allows them to adapt to the training stress, gradually
progressing the intensity
 Progress to quickly and
TRAINING TEMPO




REST INTERVALS
Table 10-4
 Recovery between exercises or between sets of same exercise
 Dependent on:

 Client’s conditioning status
 Load performed (heavier the load, longer the rest needed for
recovery)
 Longer rest/recovery allows client to maintain cellular energy
level and be able to perform heavy resistance to be lifted
properly throughout workout
 Physiology of rest:
 Resistance exercise reduces the muscle’s internal energy stores
of creatine phosphate
 The body replenishes that energy pretty quickly:
 50% renewal w/in
, 75% w/in
, 95% w/in
Commonly recommended movement speed of
Concentric contraction action should be performed in
Eccentric contraction performed in
Control! And through a full ROM
repetition
TRAINING PRINCIPLES:
Periodization:
 Planned progression of resistance exercise that intentionally
 Helps keep the body guessing and helps attain their goals and overcome plateau
 3 cycles:

: could cover 6-12 month period: whole training cycle
To achieve goals break down year into:

: 1-3 months

: 2 – 4 weeks
Progression
 Examples


performed in a given resistance session (simplest) Table 10-3
(adding more weight progressively)
 Example: when John can perform incline presses for 90 seconds, his weight load is increased by 5%
 You can use both methods called double progressive protocol training
 There is no time limit on double progressive training
Resistance is increased only when the
of reps can be completed with proper form
Specificity
 Exercise the
 Needs assessment will help you with this
 Train all major muscle groups to reduce risk of muscle imbalance and overuse injury
 Know what energy system client uses:
ie: a set of 2 reps performed in 10 s primarily uses creatine phosphate for energy. Whereas a set of 15 reps performed in 75 s uses energy from
anaerobic glycolysis