KINS 309 unit 3 study guide

ACSM guidelines for resistance training

(frequency)

• at least 2 days/week

• full body or split routine

• 48 hours separating exercise training sessions for the same muscles groups

ACSM guidelines for resistance training

(type)

• anatomical and movement approach

• program should include multi-joint exercise for major muscles groups (affect more than one muscle group)

ACSM guidelines for resistance training

(intensity)

• technique is most important!

• greater the intensity (higher % Rm) the fewer the number or reps that will need to be completed

• teach clients to perform to muscular fatigue but not to failure (RIR- reps in reserve)

• to improve muscular strength, you could use %RM method: (measure Rm for exercises in the program)

  • beginners: 60-70% 1-RM (8-12 reps)

ACSM guidelines for resistance training

(volume)

• sets

  • 1 set for untrained clients

  • 2-4 sets generally recommended

  • more specific training goals- more sets

• repetitions

  • “1 rep at a time'“ - form matters

  • 8-12 reps - improve strength for most healthy adults

• rest

  • beginner: 1-2 minutes between sets and exercise: time efficient option… depends on the load

  • greater than 2 minutes: allows for greater amount of work

ACSM guidelines for resistance training

(progression)

• example: gradual progression: increase weight, # of sets, # of reps, decrease rest periods

• conservative method

  • 2 for 2 rule: in the last set of an exercise, if client can complete two additional reps for two consecutive workouts, then add weight

• MWF 3x 10 bench press

  • Mon: 1 x 10, 1 x 10, 1 x 12

  • Wed: 1 x 10, 1 x 10, 1 x12 (Friday add weight)

anatomical approach

resistance train each major muscle group (muscle groups of the chest, shoulders, upper/lower back, abdomen, hips, legs)

• body weight

• free weights

• machines

• resistance bands

• medicine balls

• kettlebells

movement approach

resistance training exercise that address all basic movements

• squat

• hinge

• lunge

• push

• pull

• balance

• anti-rotation and rotation

• gait (moving)

understand the regression and progression chart about different resistance training exercises and WHY these exercises are in this progression

bilateral lower (knee-dominant)

• regression

  • bodyweight squat

  • goblet squat

  • (progression) barbell squat

unilateral lower

• regression

  • partial ROM split squat

  • split squat

  • (progression) rear-foot elevated split squat

upper push (horizontal)

• regression

  • torso-elevated push up

  • push-up

  • (progression) swiss ball push up

upper push (horizontal)

• regression

  • cat > camel

  • one arm dumbbell row

  • (progression) inverted row

core

• regression

  • torso-elevated plank

  • plank

  • (progression) ab wheel rollout

explain types of muscle action (concentric, eccentric, isometric) related to different resistance training exercises. for example, the downward part of the bench press is the eccentric movement of the pectoralis major and the upward movement is the concentric part (the hardest part of the lift). be able to apply to other resistance training exercises

sagittal plane

definition and exercise

• divided body into right and left sides; flexion and extension motions

• biceps curls and squats

frontal plane

definition and exercise

• divided body into the anterior (front) and posterior (back) sides; adduction and abduction motion

• lateral band walks

transverse plane

definition and exercise

• divided the body into the superior (upper) and inferior (lower) regions; internal and external rotation

• russain twist, medicine ball rotational throw

fitness assessment

(muscular strength)

• 1-Rm or multi RM (ex. bench press, leg press, squat)

• isometric Mid thigh pull

• static handgrip strength test

• older people

fitness assessment

(muscular endurance)

• YMCA bench test

  • men 80 lbs

  • women 35 lbs

  • cadence of 30 reps/min

• push-ups

• planks

fitness assessment

(muscular power)

countermovement vertical jump

* younger populations

understand the basic resistance training fundamentals such as exercise order choices, breathing patters

• warm-up and cool down

• large muscle groups before small muscle groups

• multi-joint exercises before single joint exercises

• rotate upper body and lower body exercises

• rotate opposing muscle group exercises (push/pull)

• be efficient

explain why we should include anti rotation and rotation exercises in a program. give some examples of each

• develop anti rotation strength first, then rotational strength

• increasing anti-rotational strength helps to stabilize the body to outside forces

• increasing rotational strength helps to produce more explosiveness and power through ROM

• examples of anti rotation: stability planks, shoulder taps

• examples of rotation: med ball rotational wall slams, cable low to high, cable rotation

what is the filler exercise

• combining larger multi joint lifts and explosive movements WITH lower intensity drills (super set)

• example bench press combined with a hip mobility drill

why should we include filler exercises in a super set within the program

• fillers create optimal rest periods

  • for strength and power training, proper rest period is crucial

• extra opportunities for basic movement

• filler improve training efficiency

  • may help athletes/clients warm up better between sets

• fillers help prevent “log jam” in facility

• fillers can give conditioned clients active recovery

explain and apply the 2 for 2 rule for increasing weight in a resistance training program

• conservative method

  • 2 for 2 rule: in the last set of an exercise, if client can complete two additional reps for two consecutive workouts, then add weight

• MWF 3x 10 bench press

  • Mon: 1 x 10, 1 x 10, 1 x 12

  • Wed: 1 x 10, 1 x 10, 1 x12 (Friday add weight)

what types of exercises are appropriate to help improve a client’s power (power is different than strength) that would make sense for a beginning client and choices for an advanced client

beginning

• kettlebell swings

• box jumps

advanced

• medicine ball slams

• deadlift

explain one anthropometric method (noninvasive, quantitative technique for determining body size)

anthropometric: obtaining systematic measurements of the human body

• height, weight, and body mass index

body weight

• calibrated balance beam or electronic scale

BMI

• calculated by dividing body weight in kilograms by height in meters squared

• underweight, normal, or overweight

BMI numbers for underweight

less than 18.5 kg/m^2

BMI numbers for normal weight

18\.5-24.9 mg/m^2

BMI numbers for overweight

25-29.9 kg/m^2

BMI numbers for obese

greater than or equal to 30 kg/m^2

know the waist circumference measurements that are considered risk factors for CVD related for obesity (cm and inches) for men and women

• women >88cm (35in)

• men > 102cm (>40in)

hydrostatic weighing

pros/cons, error percentage

• pros: takes into account the full body, gold standard

• cons: too much movement, someone is scared of the water

• error of +/- 2.7%

Dual energy X-ray absorptiometry (DEXA,DXA)

pros/cons

error percentage

• pros

  • considered a gold standard assessment

  • quantifies bone and soft tissue composition

  • precise

  • reliable

• cons

  • expensive

  • low dose radiation

  • requires expertise to operate

• error

  • +/- 1.7%

Bod Pod - air displacement

pros/cons

error percentage

pros

• high level of accuracy

• fast test time

• won’t get wet

• well suited for children, obese, elderly, and disabled people

cons

• very expensive

• few facilities have it

error

• +/- 2.7%

bioelectrical impedance analysis (BIA)

pros/cons

error percentage

error +/- 2.7-6.3%

pros

• fat free mass (good conductor)

• accuracy of predicting percentage body fat

cons

• susceptible to hydration status

• should be done after fasting

• no exercise within 12 hours of the test

• completely void bladder within 30 minutes of test

• no alcohol consumption within 48 hours of test

• no diuretic medication within 7 days of test

skinfold assessment

pros/cons

error percentage

error: +/- 3.5%

• amount of subcutaneous fat is proportional to the total amount of body fat

• measures thickness at a minimum of three sites

cons

• there are variations in intramuscular, intermuscular, and internal organ fat deposit among individuals

• varies with sex, age, and race

• poor anatomical landmark identification

• poor measuring technique and inexperienced evaluator

• imporver calibrated

for men and women ages 20-29 what % body fat range is considered “good”

11\.5-14.8

60 (14.8)-75%(11.5)

what should be the sensible long-term goal when discussing weight loss with a client

• SMART goals (specific, measurable, achievable, realistic, and time-sensitive)

• clients should be aware of saturations trigging the consumption of food when the client is nit hungry

why do many people who participate in intense fast, quick fix weight loss progress regain the weight they lost

• not enough time in their regular day to exercise and eat a well balanced meal

• metabolic rate slows

• genes

• lack of sleep

in the University of Colorado study, what did researchers find about maintaining weight loss

exercise is more critical than diet to maintain weight loss, physical activity helps to prevent weight regain when previously overweight

• findings: this is supported by the fact that weight-loss maintainer group also demonstrated significantly higher levels of steps per day (12,000 steps per day)

• participants at a normal body wight (9,000 steps per day)

• participants with overweight/obesity (6,000 steps per day)

according to the national weight control registry, what are the key strategies that helped individuals successfully maintain their weight

• exercise on average about 1 hour per day

• eat breakfast every day

• weigh themselves at least once a week

• watch less than 10 hours of TV per week

according to ACSM, how many pounds per week for weight loss is considered safe and effective?

1-2 lb./week

what percentage of weight reduction results in improved health according to the national heart, lung, blood insitute

• 3-5% reduction in body weight produces health benefit

• 5-10% weight reduction results in improved overall heath

how is lack of sleep possible related to weight gain

• sleep-deprived: too tired to exercise

• sleep loss: eat more calories awake longer and have more opportunities to eat - also feel hungrier

• disrupts the balance of key hormones that regulate appetite

• sleep-deprived people may be hungrier than those who get enough rest each night

what is eric cressey’s viewpoint about stressors and exericse (PPT)

I’m a firm believer that sometimes, when it comes to war on excess body fat, we need to loom at reducing stressors before we look at add stressors ( via exercise and caloric restriction)

what is wrong with this approach when working with a client who wants to lose weight: “decrease your caloric consumption by 500 calories/day adn you will lose 1 pound of fat per week since 1lb. of fat = 3500 calories”

• decreasing food intake will decrease metabolic rate

• calories deficit diet doesn’t account for change in body composition and a reduction in calories burned

explain the phrase, “Don’t go on a diet, change the one you have”… give some examples of how to make some of these changes

• limit non-nutritious foods such as sugar, pastries, soft drinks

• cut down on high-fat foods

  • choosing poultry

  • choosing low-fat cooking methods

  • avoid friend foods

• eat a variety of food

• change your eating habits

  • eat three balanced meals a day

  • watch portion sizes

  • eat slowly

  • include regular exercise

FITT principle (frequency) for weight loss

• aerobic >= 5 days/week to maximize caloric expenditure

• resistance 2-3 days/week

• flexibility >= 2-3 days/week

FITT principle (intesnity) for weight loss

• aerobic - initially moderate 40-59% HRR or VO2R, eventually progressing to >= 60%

• resistance: 60-70% gradually increase 2-4 sets, 8-12 reps of each major muscle groups

• flexibility: stretch to point of feeling tightness

FITT principle (time) for weight loss

• aerobic- minimum 30 min/day increase to 60 min/day or more (250-300 minutes week)

• 10 minutes/session can also be beneficial to start

• flexibility- hold static stretch for 10-30s, 2-4 reps of each exercise

FITT principle (type) for weight loss

• aerobic: walking, swimming, water aerobics, jogging/walking in water, biking, elliptical, rowing

• resistance: machines and/or free weights (pick exercise that make sense for clients

• flexibility: static, dynamic and/or PNF eventually foam rolling

what are four guidelines to consider related to warm-up/flexibility/mobility and resistance training exercises when training obese clients?

how to help client succeed

• squat pattern

• upper body push

• upper body pull

• hip hinge pattern (elevated bar or DB or bridge)

• dynamic movement (think low impact to begin)

• med ball work - start easy

• core -upright position: pallof press

maybe not?

• foam rolling

• static stretching

• core work on floor

• single leg work

Fact or myth: if you stop working out, some of your muscle will turn to fat

myth: your muscles atrophy and more fat will accumulate

fact or myth: you need to train at least one month before you start getting any benefits

myth: you see results in different areas like sleep and feeling productive

fact or myth: is it best to choose foods that are low-fat or non-fat because these foods have fewer calories and are more nutritious

myth: They do have lower calories but they have more amount of sugar than the the high fat and fat foods

fact or myth: energy drinks such as Red Bull give your body a boost of energy due to the special vitamins and minerals in the drink

myth: the sugar in the drinks gives you the energy not the vitamins and minerals

fact or myth: exercising the same body part everyday is the fastest way to build strength

myth: you need a recovery period between muscles groups because the recovery helps build the muscles

fact or myth: if a client has excess fat in their abdomen area, just by doing many abdominal exercises will flatten their stomach

myth: you need to work on differnet muscles around the abdomen. also watching the diet a person eats

fact or myth: aerobic activity is all you need to maintain optimal fitness

myth: you need aerobic activity and resistance training

fact or myth: a pound of muscle weights more than a pound of fat

fact: but fat is bigger than muscle

fact or myth: if you eat late at night, you will gain weight

myth: depends on what you eat but your metabolism still works at night to process food

fact or myth: to lose weight just eat less and move more

myth: you need to move more and when you do that you need more food to have more energy

what would you discuss with a client if they want to gain muscle

• caloric intake

• protein intake

• resistance training