Betty A. Henson
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S Requires the body to move against an opposing forceusually some type of equipment.
S 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.
S 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.

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

S Muscles become stronger, more toned
S Muscles show less fatigue
S Less prone to injury
S More lean tissue-higher metabolic rate
S Aids bone health
S Healthier body composition
S Helps offset natural aging process

S 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.

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

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

Chapter 1
S About 40% of the body tissues are made up of skeletal muscle.
S We focus on about 430 muscles in training.
S 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.
S Chemical composition – 75% water, 20% protein, 5% other

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

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

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

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

S 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.
S 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.
S 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)

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.
S Weight training causes the SIZE of the individual muscle fibers to increase by increasing the number of myofibrils .
S Fibers can grow 20-70%, but average is 20-45%. (Fast twitch can get 2x larger)
S Different muscles within the body have different % of Type I and II fibers.
S Fibers range in length from about 3 to 9 cm. (1.9-3.5 in.)

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

S Motor units (nerves connected to muscle fibers) are recruited to exert force

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

S When a specific motor unit reaches its threshold level for activation, all the muscle fibers in that motor unit are activated fully.
S Load or amount of weight lifted determines the number of units recruited.
S Different types and numbers of motor units are recruited with different load variations. (periodization of training)

S Concentric – Shortening of the muscle occurs. Positive phase.
S Eccentric – Lengthening of the muscle occurs. Negative phase.
S Isometric – Muscle is activated and develops force, but no movement occurs.
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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.

S Most Common-referred to as weight training with free weights or machines.
S Advantages:
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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.

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

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

S Safety:
S Risk is involved anytime there is physical training. Need:
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Correct lifting techniques
Spotting
Proper breathing
Well maintained equipment
Appropriate clothing
Spotters have 3 main functions:
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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.

S 4 FREE Weight exercises that require spotting:
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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)

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

S Close (narrow) grip
S Wide
S Hip Width
S Shoulder-width

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

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S Best advice is to exhale during the hardest part of the exercise and breathe in during the easier part of the exercise.
S 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.

S Used to help support lumbar area.
S 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 nearmaximal loads.
S 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

S Initial consultation and fitness evaluation
S Choice (exercise selection)
S Frequency
S Order (exercise arrangement)
S Load (weight)
S Volume (repetitions and sets)
S Rest periods
S Variation
S Progression

S Consult with client to assess compatibility, establish a client-trainer agreement and discuss exercise goals.
S 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.

S The critical information needed before designing the resistive program is the client’s primary goal or outcome.
S 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.
S Three primary resistance training goals are:
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Muscular endurance
Hypertrophy
Muscular Strength

POWER
STRENGTH
HYPERTROPHY
ENDURANCE
Frequency
(times/wk)
1-2
3-4
4-6
5-7
Intensity
(%1RM)
85-95
75-85
60-80
<60
Volume
1-4 reps
1-2 sets
4-8 reps
3-4 sets
8-12 reps
4-6 sets
12-15 reps
5-7 sets
Rest
4-6 min.
2-3 min.
30-90 sec.
<30 sec.

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

S Preferentially choose core exercises , as they are typically more effective in reaching client goals.
S Core exercises meet these two goals:
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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.

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

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

S 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.
S Assistance Exercises meet these two criteria:
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It must involve movement at only one primary joint (a singlejoint exercise)
It must recruit a smaller muscle group or only one large muscle group or area.
Examples: bicep curl, dumbbell fly

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

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

S 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.
S 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.

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

S Alternate Upper body and Lower Body Exercises
S 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.
S Example:
1. Leg Press
2. Bench press
5. Leg extension
6. Dumbbell bicep curl
3. Lunge
4. Shoulder press
7. Leg curl
8. Triceps Extension

S Alternate “Push”(away from body) and “Pull” (towards body)
Exercises
S 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.
S Example:
1. Back Squat
2. Leg curl
5. Incline bench press
6. Dumbbell biceps curl
3. Standing heel raise 7. Shoulder press
4. Upright row 8. Lat pulldown

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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)

S Determining the proper amount of weight is the most difficult but most important variable to consider.
S Two step process: Gather information (or test) to determine client’s ability to handle loads for selected exercises. Then assign actual load.
S Based on primary training goal: endurance, hypertrophy, strength
S Inverse relationship between amount of weight lifted and reps.

S The maximum amount of weight one can perform for 1 repetition while maintaining proper form and technique.
S Loads are assigned either as a percentage of 1RM or as a specified repetition maximum for a certain amount of reps
(heaviest load lifted for a certain number of reps).
S If a client completes exactly 15 reps of the leg press with
100 lbs., the client’s 15RM for only the leg press is 100 lbs.
S Mainly used for intermediate/advanced individuals, not the untrained, recently injured, or those under medical supervision.

S The total amount of weight lifted in a training session.
S (Reps x Sets x Weight)
S Influenced by
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The person’s training status. For the untrained one set may be appropriate for several months.
Primary training goal. Endurance, hypertrophy, strength

S The time period between multiple sets of the same exercise.
S Influenced by:
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Training goal – The heavier the load, the longer the rest.
Client’s training status – The untrained or deconditioned will need longer rest periods.

S The purposeful change of the program design variable assignments to expose one to new or different training stressors.
S Without variation, progress will level off or decrease, especially if one becomes bored or overtrained.
S Even intermediate or advanced clients who perform several months of heavy resistance training can experience decreases in strength and neuromuscular activation.
S Periodization of training is used to continually challenge the body, ensure improvements, provide for recovery and prevent staleness.

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SET SYSTEM – Most popular type of training. Person does an exercise for a given number of repetitions, or a set, then rests before performing another set.
SUPERSETS – An exercise set for a particular muscle group is followed by an exercise for the opposing muscle group.
(biceps/triceps)
SUPER MULTIPLE SET – Same concept as supersets, but the lifter completes all of the sets for a given muscle group, then completes the same number of sets for the opposing muscle group.
SPLIT ROUTINE – Requires a great amount of time and work.
Lifter alternates muscle groups worked each day, and works out more days/week.
Example – M, W, F work arms, legs and abs; T, Th, Sa, work chest, shoulders and back.

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PYRAMID SYSTEM – Adding weight until the lifter can complete only one repetition.
Example – Bench press with a set of 10 reps, then add weight, complete
8-9 reps, add weight, complete 6-7 reps continuing until the final set is 1 repetition. (Light to Heavy) Can also pyramid down from heavy to light weights, increasing the repetitions as weight is removed.
NEGATIVES – Emphasis is placed on the eccentric part of the exercise. Slower repetitions are suggested. (Muscle soreness is usually a result.)
SUPER SLOW – Both concentric and eccentric movements are slowed down to achieve maximum contractions.

S Within-the-week Variation – Each workout within the week can be varied.
S For some, it could be a per session change each week to incorporate endurance, hypertrophy and strength.
S For more advanced it may be “heavy” days and “light” days in a split routine.

S 2-for-2 rule: When one can complete two more repetitions than the repetition goal in the final set of an exercise for two consecutive training sessions, then the load can be increased by 5-10% in each set.

S Endomorph – Storage as “pear-shaped”, short leg and arms
S Mesomorph – Solid, muscular, large-boned physique; wide shoulders, narrow hops, well-muscled
S Ectomorph – Slender bodies and slight build; very little body fat, long arms and legs; narrow chest and hips.

Chapter 5
S Self-Assessment – May be the best choice for those whose goal is for fitness.
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Look at current levels of strength compared with past levels of strength.
Is the client constantly having problems doing everyday tasks that he/she use to do?
Do you want to run faster or jump higher in sports?

S 1 RM – If goal is performance then a 1 RM or a computerbased assessment may be more beneficial.
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Allows you to establish a baseline for intensities and loads.
Usually only major muscle groups of the body are tested.
Many sets of the exercise are performed to get to the actual 1
RM.
Must take appropriate safety precautions.
See page 101 for 1 RM of Bench Press, page 102 for chart.

S Simple way to measure strength/change.
S Use a tape measure to measure the circumference of a variety of big muscle groups such as upper arms, chest, thighs and calves.
S Can chart loss/gain in muscle size.

S Warming Up/Cooling Down
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Need a proper warm-up with 5-10 minutes of light aerobic exercise to increase core temperature.
Perform warm-up sets using a light load for each new exercise.
Cool down to help the body bounce back.
Helps the lactic acid clear for processing and waste removal.
Spend 5-10 minutes on a bike and then stretch the major muscle groups used.

S Resist the temptation to load up the bar with as much weight as possible and turn it into a competition. Overloading leads to using momentum to perform lifts.
S Do not lurch or twist body parts during a lift. Maintain proper form.
S Avoid performing a partial range of motion during an exercise. The most difficult segments of muscle actions is the beginning and end of a given range of motion.
S Maintain proper positioning of the neck. Ears should be in line with or slightly in front of the shoulders.
S Maintain proper position of the lower back-especially during core exercises.
Overarching of the back is common when loads are heavy. Underarching of the lower back is common when lifts are performed from the floor, such as the deadlift. Proper position is to have tight abs and a slight arch in lower back
(neutral spine).

S Caused by the muscle undergoing unaccustomed stress, microscopic tears in the muscle cells. This causes swelling and inflammation in the muscle which creates the associated pain and stiffness.
S DOMS – Delayed-onset muscle soreness. Treatments include stretching, ibuprofen, and a light workout the next time.
S DOMS occurs to a greater degree when exercise is intense and especially following eccentric training.
S Soreness vs Pain What is the difference?

S Cardio-respiratory Endurance
S Muscular Strength
S Muscular Endurance
S Flexibility
S Body Composition

S A total conditioning program consists of different programs which will include all of the 5 health- related components, along with the goals of the client.
S Whether concurrent strength and endurance training are compatible may depend on:
S Training Intensity
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Training Volume
The Individual
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“Overtraining” may be more of a reason that programs are not compatible.
Exercise prescription must consider the demands of the total program to ensure that the volume of exercise does not become counterproductive .

S Static Stretching is the preferred method of stretching.
S Factors that affect flexibility:
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Joint structure and related connective tissue . One cannot change the joint structure and range of motion for each joint will vary.
Soft tissue – muscle tissue, connective tissue, skin, scar tissue, fat tissue all affect flexibility
Age – Aging decreases the natural elasticity of the muscles, tendons and joints resulting in stiffness.
Gender – Differences tend to be joint specific and do not always favor women.
Muscle temperature – Warm muscles stretch better.
Pregnancy – release of relaxin which makes body more flexible.

S Most popular PNF stretching is the contract-relax stretching method with the muscle.
S Muscle being stretched is held in an isometric contraction first, then passively stretched. This also works when the opposing muscle is contracted prior to the passive stretch.
S Effective way to increase flexibility.
S Usually requires a partner.