Studied by 14 people
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
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