Resistive Exercise
Instructional Methods
KNR 285
Betty A. Henson
S
Resistance Training
S Requires the body to move against an opposing force-
usually 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.
ACSM Guidelines
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
Positive Changes with Resistive
Exercise
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
Training Principles
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.
Training Principles/Terms
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.
Muscle Balance
S Muscles that need strengthening:
S Gluteals
S Latissimus dorsi
S Triceps
S Rhomboids/middle trapezius
S Hamstrings
S Anterior tibialis
S Shoulder external rotators
S Posterior deltoids
S Erector spinae
S Abductors
S Adductors
S Abdominals
Muscle balance
S Muscles that need stretching:
S Gastrocnemius
S Anterior/medial deltoids
S Hamstrings
S Pectoralis major
S Upper trapezius
S Quadriceps/iliopsoas
5 Primary Movements of Exercise
S 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.
S Single-leg movements (lunging) – Single leg balance and
movement are critical in walking.
S Pushing movements – Occur in 4 directions: forward,
overhead, lateral (pushing open a sliding door), downward (lifting
up from a chair)
S Pulling movements – Pulling open a car door, bent-over row,
pull-up
S Rotational movement – Reaching across the body, rotation of
spine during gait.
Types of Equipment
S
EZ Curl Bars
S
Fixed Bars (plates permanent)
Olympic Bar – 2 1/8” diameter,
7 ft long, weighs 45 lbs.
S
Weight Plates/Collars
S
Dumbbells
S
Weight Stack Machines
S
Adjustable Dumbbells/Power
Block
S
Plate Loaded Machines
S
Benches
S
Smith Machine
S
Cable Machines
S
S
Standard Bar – 1 1/8” diameter,
5-7 ft long, weighs about 20 lbs
Muscle Anatomy 101
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
Muscle Facts
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
Muscle Facts
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:
S 1. Fiber size decreases
S 2. Loss of fast twitch fibers occurs
S 3. Loss of ability to activate motor units
Muscle Facts
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.
Terms
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.
Skeletal Muscle Characteristics
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)
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.
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.)
Muscle Fibers
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.
Motor Units
S Motor units (nerves connected to muscle fibers) are
recruited to exert force
Motor Units/Size Principle
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
All or None Law
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)
Types of Muscle Actions
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.
S It is joint-angle specific. Increase in muscle fiber recruitment at
the trained angle.
S Goal to increase strength at the weakest point. Helps with
sticking joints.
S Used in rehab/physical therapy.
Isotonic Training
S Most Common-referred to as weight training with free
weights or machines.
S Advantages:
S May be most beneficial to overall health – strength, tone,
S
S
S
S
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 vs Machines
Free Weights
~Requires more balance,
Machines
coordination
S Safe
~Allow for a free range of
motion
S Easy to Use
~Versatile
~Provide positive and
negative resistance
S Convenient
S Don’t need spotter
S Rapid, effortless change of
S
~Require a number of muscle
groups to work together when S
lifting
~May require a spotter
~Require time and
effort to adjust resistance
S
S
resistance
Controlled range of
motion
Provide both positive and
negative resistance
Expensive
Require a lot of space
Terms
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
Basic Exercise Technique Guidelines
S Safety:
S Risk is involved anytime there is physical training. Need:
S
Correct lifting techniques
S
Spotting
S
Proper breathing
S
Well maintained equipment
S
Appropriate clothing
Spotters have 3 main functions:
1. To assist the trainee with completion of a rep
2. To critique the trainee’s exercise technique and be a coach
3. To summon help if needed.
Spotting
S 4 FREE Weight exercises that require spotting:
S Overhead (e.g. standing shoulder press)
S Over the face (e.g. bench press, lying tricep extension)
S With the bar on upper back and shoulders (e.g. back squat)
S With a bar positioned on the front of the shoulders or clavicles.
(e.g. front squat)
Types of Grips
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.
Type of Grip Widths
S Close (narrow) grip
S Wide
S Hip Width
S Shoulder-width
Lifting Techniques
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
Points of Contact
S Back of Head
S Upper Back and Shoulders
S Lower Back and Buttocks
S Feet
Breathing Techniques
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.
Weight Training Belts
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
Components of a Resistance
Training Program
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
Initial Consultation
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.
Primary Goal
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:
S Muscular endurance
S Hypertrophy
S Muscular Strength
Table 6.1 Pg 118
Frequency
(times/wk)
Intensity
(%1RM)
Volume
Rest
POWER
1-2
85-95
1-4 reps
1-2 sets
4-6 min.
STRENGTH
3-4
75-85
4-8 reps
3-4 sets
2-3 min.
HYPERTROPHY
4-6
60-80
8-12 reps
4-6 sets
30-90 sec.
ENDURANCE
5-7
<60
12-15 reps
5-7 sets
<30 sec.
CHOICE
Chapter 3
S Exercise choice is influenced by:
S The specificity principle
S How much time the client has to exercise
S What equipment is available
S Client’s experience with correctly performing resistive exercises
Types of Exercises to Select
S Preferentially choose core exercises, as they are typically
more effective in reaching client goals.
S Core exercises meet these two goals:
S Involve movement at two or more primary joints (multi-joint
exercise)
S 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.
Examples
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
Structural Exercises
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)
Assistance Exercises
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:
S It must involve movement at only one primary joint (a single-
joint exercise)
S It must recruit a smaller muscle group or only one large muscle
group or area.
S Examples: bicep curl, dumbbell fly
Beginner/Intermediate
Programs
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.
Frequency of training
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
Order
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.
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
Primary Methods of Order
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
5. Leg extension
2. Bench press
6. Dumbbell bicep curl
3. Lunge
7. Leg curl
4. Shoulder press
8. Triceps Extension
Primary Methods of Order
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.
2.
3.
4.
Back Squat
Leg curl
Standing heel raise
Upright row
5.
6.
7.
8.
Incline bench press
Dumbbell biceps curl
Shoulder press
Lat pulldown
Primary Methods of Order
A. 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)
Intensity (Load)
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.
1 RM
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.
Volume
S The total amount of weight lifted in a training session.
S (Reps x Sets x Weight)
S Influenced by
S The person’s training status. For the untrained one set may be
appropriate for several months.
S Primary training goal. Endurance, hypertrophy, strength
Rest Periods
S The time period between multiple sets of the same exercise.
S Influenced by:
S Training goal – The heavier the load, the longer the rest.
S Client’s training status – The untrained or deconditioned will
need longer rest periods.
Variation
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.
Variation with Other Protocols
S SET SYSTEM – Most popular type of training. Person does an
S
S
S
S
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.
Variation with Other Protocols
S 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.
S NEGATIVES – Emphasis is placed on the eccentric part of the
exercise. Slower repetitions are suggested. (Muscle soreness is
usually a result.)
S SUPER SLOW – Both concentric and eccentric movements are
slowed down to achieve maximum contractions.
Variation
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.
Progression
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.
Individual Body Types
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.
Strength Assessment
Chapter 5
S Self-Assessment – May be the best choice for those whose
goal is for fitness.
S Look at current levels of strength compared with past levels of
strength.
S Is the client constantly having problems doing everyday tasks
that he/she use to do?
S Do you want to run faster or jump higher in sports?
Strength Assessment
S 1 RM – If goal is performance then a 1 RM or a computer-
based assessment may be more beneficial.
S Allows you to establish a baseline for intensities and loads.
S Usually only major muscle groups of the body are tested.
S Many sets of the exercise are performed to get to the actual 1
RM.
S Must take appropriate safety precautions.
See page 101 for 1 RM of Bench Press, page 102 for chart.
Anthropometric Measurements
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.
Senior Fitness Tests
S Assess the key physiological parameters (i.e.,
strength, endurance, agility, and balance) needed to
perform common everyday physical activities that
often become difficult for older individuals
S Two specific tests included in the SFT, the 30-s chair
stand and the single arm curl, can be used to assess
muscular strength and endurance in most older adults
safely and effectively.
30 Second Chair Stand
Senior Fitness Test Manual
Human Kinetics
S Protocol
S Sit on chair, arms crossed at the wrist and held at the chest
S Count the number of times the client stands up in 30 seconds
S Rest is allowed, but the clock keeps running
Scores: 30 Sec. Chair Stand
AGE
FEMALE
MALE
60-64
12-17
14-19
65-69
11-16
12-18
70-74
10-15
12-17
75-79
10-15
12-17
80-84
9-14
10-15
85-89
8-13
8-14
90-94
4-11
7-12
30 Second Arm Curl Test
Senior Fitness Test Manual
Human Kinetics
S Protocol
S Women: 5 lbs Men: 8 lbs.
S Sit in chair with elbow extended, using “hammer grip”
S Test is conducted with dominant hand
S Tester can hold upper arm, so only lower arm moves
S Client curls the dumbbell upward, turning the palm up
(flexion with supination)
S Arm must be fully bent and then fully straightened
Scores – Arm Curl
AGE
MALE
FEMALE
60-69
15-22
12-19
70-79
13-21
11-17
80-89
10-17
8-15
Squat Test for Average Healthy
Adults
S Protocol
S Stand in front of a chair or bench with feet shoulder width
S
S
S
S
S
apart
Proper chair size is one where your knees are at a right angle
when you are sitting.
Perform chair squats until fatigue
Place your hands on your hips
Squat down and lightly touch the chair before standing back up
Continue until fatigued.
Topendsports.com
Squat Test (Men)
AGE
18-25
26-35
36-45
46-55
56-65
65+
EXCELLEN
T
>49
>45
>41
>35
>31
>28
GOOD
44-49
40-45
35-41
29-35
25-31
22-28
ABOVE AVE
39-43
35-39
30-34
25-28
21-24
19-21
AVERAGE
35-38
31-34
27-29
22-24
17-20
15-18
BELOW
AVE
31-34
29-30
23-26
18-21
13-16
11-14
POOR
25-30
22-28
17-22
13-17
9-12
7-10
VERY POOR
<25
<22
<17
<13
<9
<7
Squat Test (Women)
AGE
18-25
26-35
36-45
46-55
56-65
65+
EXCELLENT
>43
>39
>33
>27
>24
>23
GOOD
37-43
33-39
27-33
22-27
18-24
17-23
ABOVE AVE
33-36
29-32
23-26
18-21
13-17
14-16
AVERAGE
29-32
25-28
19-22
14-17
10-12
11-13
BELOW AVE
25-28
21-24
15-18
10-13
7-9
5-10
POOR
18-24
13-20
7-14
5-9
3-6
2-4
VERY POOR
<18
<13
<7
<5
<3
<2
SQUAT PROGRESSIONS
Chair Squat
Partner Squat
Holding on to Stable Object
Wall Squat
S SB Wall Squat
Body Weight Squat
Smith Machine Squats
Back Squat
Safety, Soreness, Injury
S Warming Up/Cooling Down
S Need a proper warm-up with 5-10 minutes of light aerobic
S
S
S
S
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.
Perform Exercises Correctly
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).
Muscle Soreness
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?
HEALTH-RELATED COMPONENTS OF
FITNESS
S Cardio-respiratory Endurance
S Muscular Strength
S Muscular Endurance
S Flexibility
S Body Composition
Total Conditioning Program
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
S
Training Volume
S
The Individual
 “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.
Flexibility
S Static Stretching is the preferred method of stretching.
S Factors that affect flexibility:
S Joint structure and related connective tissue. One cannot change the
joint structure and range of motion for each joint will vary.
S Soft tissue – muscle tissue, connective tissue, skin, scar tissue, fat tissue
all affect flexibility
S Age – Aging decreases the natural elasticity of the muscles, tendons
and joints resulting in stiffness.
S Gender – Differences tend to be joint specific and do not always favor
women.
S Muscle temperature – Warm muscles stretch better.
S Pregnancy – release of relaxin which makes body more flexible.
Proprioceptive Neuromuscular
Facilitation (PNF) Stretching
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.
Motivation
S Motivation is a psychological construct that arouses and
directs behavior.
S A construct is simply an internal drive or neural process that
cannot be directly observed but must be indirectly inferred from
observation of outward behavior.
S Example: A person who rises at dawn every day and works
intensely at his/her job is considered to be highly motivated.
S Constructs can include personality, ambition, assertiveness. They
are not directly observable, but yield powerful influence on
behavior.
Goals
S As an exercise scientist we help clients set goals that are
specific, measurable, action oriented, realistic, and timely.
S To be the most effective at motivating a client, we need to
understand the client’s stage of readiness for exercise
participation.
S The transtheoretical model describes the process a client
goes through as he or she gets ready to start exercise.
Stages of Change
S Precontemplation: The person does not intend to increase
physical activity and is not thinking about becoming
physically active.
S Contemplation: The person intends to increase physical
activity and is giving it a thought now and then, but is not
yet physically active.
S Preparation: The person is engaging in some activity,
accumulating at least 30 minutes of moderate-intensity
physical activity at least one day per week, but not on most
days of the week.
Stages of Change
S Action: The person is accumulating at least 30 minutes of
moderate-intensity physical activity on five or more days of
the week, but has done so for less than six months.
S Maintenance: The person is accumulating at least 30
minutes of moderate-intensity physical activity on five or
more days of the week, and has been doing so for six
months or more.
S When you have identified the stage of change, then you can
apply the appropriate processes for change or interventions
in order to move the client to the next level with the ultimate
goals of action and maintenance.
Methods of Motivation
S Minimizing procrastination – Health & Fitness are attributes
desired by everyone, but only a small % of our population
manages to commit to and maintain an exercise lifestyle.
S Some believe they have too many options to decide between
– diet, devices, personal trainers-that the decision making
process becomes stagnate.
S We have to help clients make lifestyle changes for the long
haul.
Motivation
S Identifying False Beliefs – There are many flawed and
misleading bits of information that clients believe.
S
Weight loss can be achieved only by restricting calories.
S
Exercise is not for them, or their bodies will not respond to exercise.
S
“No pain, no gain” – This encourages overtraining and diminishes a client’s
potential for results.
S Through education, reinforcement and reasoning we can
help the client to understand why the false beliefs are
deceptive and limiting and teach correct information.
Questions to Ask to Identify False Beliefs
S What is your ideal approach to “getting in shape?”
S What have you tried in the past to achieve the fitness results
you want?
S What exercise and nutrition strategies do you feel are
important?
S What do you feel you need to do to reshape your body and
improve your health and fitness?
Motivation
S Identify and Modify Self-Talk – Each client has his or her own
“internal voice”. This can be a source of motivation if it is
POSITIVE.
S If the self-talk is negative, the client is less likely to accept
positive reinforcement. Help them identify negative self-talk
so they will realize that what they think creates a mental
picture and that is who you become.
Motivational Techniques
S Have the client use an exercise log or journal to document
baseline measurements and progress.
S Begin clients with exercise sessions that involve familiar activities.
S Whenever possible, offer choices. “Would you rather warm-up on
the elliptical or the treadmill?”
S Provide feedback often. Look for small achievements. Note even
small progress.
S Model the appropriate behavior for a fitness lifestyle. We are the
role models! We are the motivators!
Motivational Techniques
S Prepare the client for periods where momentum may be
disrupted. Understanding that there are periods where
intensity may be disrupted is common, but it does not have
to mean program abandonment.
S Let the past go. If there was previously lack of success,
change focus to the future.
S Substitute a “be perfect” attitude with a “do your best”
attitude. Teach clients to understand that giving total effort
and commitment is the equivalent of excellence.
Motivation
“MOTIVATION OCCURS WHEN
ACTION
TAKES PLACE”