NASM: Chapter 20 - Resistance Training Concepts

The ability of the human body to respond and adapt to an exercise stimulus.

• Improved cardiovascular efficiency

• Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations

• Increased bone density

• Increases metabolic efficiency (metabolism)

• Increased tissue (muscles, tendons, ligaments) tensile strength

• Increased cross-sectional area of muscle fiber

• Decreased body fat

• Increased neuromuscular control (coordination)

• Increased endurance

• Increased strength

• Increased power

• A term used to describe how the body responds and adapts to stress.

• For adaptations to occur, the body must be confronted with stress or some form of stress that creates the need for a response.

The initial reaction to a stressor

The body is forced to try and adapt to increased amounts of force on bone, joints, muscles, connective tissues, and the nervous system.

Physiological: Increase in

• Oxygen

• Blood supply

• Neural recruitment to the working muscles

Psychological:
- Delayed-onset muscle soreness (DOMS)

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

• The body increases its functional capacity to adapt to the stressor

• Once adaptation has occurred, body will require increased stress or overload to produce a new response and a high level of fitness
  (HMS will increase its capability to efficiently recruit muscle fibers and distribute oxygen and blood to the proper areas of the body)

Adjust acute variables:

• Sets

• Reps

• Intensity

• Rest periods

• Exercise selection

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.

• Stress fractures

• Muscle strains

• Joint pain

• Emotional fatigue

• Periodization: division of a training program into smaller, progressive stages

Specific
Adaptation to
Imposed
Demands

Principle that states the body will adapt to specific demands that are placed on it

Maximal strength

Muscular endurance

• Smaller

• Slower

• More

• Stabilization

- Endurance

• Larger

• Faster / quick

• Fatigue

Refers to the weight and movements placed on the body

• Example: to develop muscular endurance of the legs requires light weights and high reps.

• Example: to develop maximal strength in the chest, heavy weights must be used in chest-related exercises

Refers to the speed of contraction and exercise selection.

• Stability (example while pushing): chest exercises will need to be performed with controlled, unstable exercises at slower speeds

• Strength: exercises should be performed in more stable environments with heavier loads to place more emphasis on the prime movers.

• Power: low-weight, high-velocity contractions must be performed in a plyometric manner.

The energy demand placed on the body

• Endurance: training will require prolonged bouts of exercise with minimal rest periods in between sets (primarily use aerobic pathways to supply energy for the body)

• Maximal strength/power: training will require longer rest period, so the intensity of each bout of the exercise remains high (energy primarily supplied via the anaerobic pathways)

• Use moderate weights

• Standing versus seated exercises (body burns more calories when movements are performed while standing versus seated or lying positions)

• Exercise: standing cable rows versus seated cable rows

• The body burns more calories when more muscles are being used form longer periods in controlled, unstable environments.

• Exercise: single-leg dumbbell shoulder press versus seated machine shoulder press

• The body burns more calories when rest periods are short top minimize full recuperation.

• Exercise: have client perform resistance training exercises in a circuit fashion with no rests between sets

• The HMS's ability to provide optimal dynamic joint support to maintain correct posture during all movements.

• It increases the ability of the kinetic chain to stabilize the lumbo-pelvic-hip complex and joints during movement to allow the arms and legs to work more efficiently

• The ability to produce and maintain force production for prolonged periods of time

• Increase core and joint stability (foundation for hypertrophy, strength and power)

• Focuses on the recruitment of muscle responsible for postural stability (Type I)

Resistance training protocols with high reps

Enlargement of skeletal muscular fibers in response to overcoming force from high volumes of tension.

Resistance training protocols that use low-to-intermediate rep ranges with progressive overload with multiple sets will help increase musculoskeletal hypertrophy.

The ability of the neuromuscular system to produce internal tension (on the muscles and connective tissues that pull on the bones) to overcome an external load.

True

The result from the degree of internal tension produced.

True

True

Type II muscle fibers - fast twitch, quick-contracting, high tension output, prone to fatigue.

• 4 weeks

| - neural recruitment

Ability of the neuromuscular system to produce the greatest force in the shortest time.

Force multiplied by velocity
(Force x Velocity) = Power

Force = weight
Velocity = speed at which weight is moved

Getting the neuromuscular system to generate force as quickly as possible (rate of force production)

Can create the necessary adaptations to enhance the body's ability to recruit a large number of motor units and increase the rate (speed) of activation.

Both heavy and light loads must be moved as fast as possible (in a controlled fashion).

Build stabilization and strength adaptations and then apply them at more realistic speeds and forces seen in everyday life and sporting activities.

1. 1 set per exercise

2. Recommended to be performed two at a time per week to promote sufficient development and maintenance of muscle mass

3. Beneficial for beginning level clients to allow for proper adaptive responses of connective tissues and nervousness system before engaging in more rigorous training systems

1. Multiple numbers of sets for each exercise

2. The resistance (load), sets, and repetitions performed are selected according to the goals and needs of the client

3. Appropriate for both novice and advanced clients (superior to single-set for more advanced clients)

4. The increase volume (sets, reps, and intensity) is necessary for further improvement but must be administered appropriately to avoid overtraining.

1. Involves a progressive or regressive step approach that either increase weight with each set or decreases weight with each set.

2. Light-to-heavy system: individual typically performs 10-12 reps with a light load and increases the resistance for each of the following sets until the individual can perform only 1-2 reps, usually in about 4-6 sets (heavy-to-light is performed opposite)

1. Individuals perform two exercises for the same muscle group back to back

2. Individuals perform two exercises back to back that involves antagonist muscle groups

• Allows significant load to be placed on the target muscle during each set (while agonist is working, the antagonist is recovering and vice versa)

• Typically involves sets of 8-12 reps with no rest between sets or exercises

• Example: chest and back or quadriceps and hamstring complex

• Will improve muscular endurance and hypertrophy because the volume of work performed is relatively high

• Can use 2, 3 (tri-set) or more exercises (giant set) for the target muscle group

• Example: bench press immediately followed by push-ups to fatigue the chest musculature

• Technique that allows a client to continue a set past the point at which it would usually terminate.

• Performing a set to failure, them removing a small percentage of the load (5-20%) and continue with the set, completing a small number of reps (usually 2-4)

• Repeated several times (usually 2-3 drops per set)

A set to failure followed by three successive load decrement a performed with not rest

Consists of a series of exercises that an individual performs one after another, with minimal rest between each exercise.

1. Low-to-moderate number of sets (1-3)

2. Moderate-to-high reps (8-20)

3. Short rest periods (15-60s) between exercises

4. Variable can be manipulated to enhance the desired effect

1. Ball two-arm dumbbell chest press -->

2. Single-leg cable row -->

3. Ball combo I -->

4. Single-leg dumbbell curl -->

5. Supine ball dumbbell tricep extension-->

6. Set-up to balance -->

7. Rest

• A variation of circuit-training that alternates upper body and lower body exercises through the circuit.

• Distributes blood flow between upper and lower extremities potentially improving circulation

1. Ball dumbbell chest press

2. Ball squat

3. Single-leg cable row

4. Step-up to balance

5. Single-leg dumbbell to shoulder press

1. Bench press

2. Barbell squat

3. Seated row

4. Romanian deadlift

5. Seated dumbbell shoulder press

1. Medicine ball chest press

2. Squat jump

3. Soccer throw

4. Power step-up

5. Front medicine ball oblique throw

• Breaking the body up into parts to be trained on separate days.

• Many body-builders and mass-dominant and strength athletes (football, shot put, etc)

• Sufficient recovery time

| - When training each body part more than once/week, volume and intensity should be accounted for

Monday - Chest, shoulders, triceps

| Thursday - Back, biceps, legs

Monday - Chest, shoulders, triceps
Wednesday - Legs
Friday - Back, biceps

Monday/Thursday - Chest, shoulder, triceps

| Tuesday/Friday - Back, biceps, legs

Monday - Chest
Tuesday - Legs
Wednesday - Back
Thursday - Shoulders
Friday - Arms

Monday/Friday - Chest, shoulders, triceps
Tuesday/Saturday - Legs
Wednesday/Sunday - Back, biceps

Alternating body parts training from set to set, starting from the upper extremities and moving to the lower extremities

Beneficial for allowing maximal recovery to each body part while minimizing the amount of time wasted on rest

Example: if it takes 1 min to perform each exercise, by the time the client returns to the chest exercise, 7-10 mins could have passed, which should be sufficient time to allow for full adenosine triphosphate (ATP) / phosphocreatine (PC) recovery

1. Total body -->

2. Chest -->

3. Back -->

4. Shoulders -->

5. Triceps -->

6. Legs

Performing all sets of an exercise or body part before moving onto the next exercise or body part.

Maximal strength (phase 4) and power training (phase 5)
(When longer rest periods are required between sets)

• If rest periods are monitored and limited to 30-90 seconds between sets

• If the same muscle groups are forced to work with minimal recovery, it can lead to faster development of metabolic and hypertrophy-related adaptations of the muscle