NASM Section 6

Program design

professionals should adopt an integrated, multicomponent approach to program design that includes flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training

Training plan

determines the forms of training to be used, how long it will take, how often it will change, and what specific exercises will be performed

Periodization

systematic approach to program design that varies the amount and type of stress placed on the body to produce a physical adaptation and reduce the likelihood of overtraining and injury

Macrocycle

• annual training plan

• demonstrates the long-term training program + how it progresses each month

Mesocycle

• monthly training plan

• outlines a training plan for a singular month

Microcycle

• weekly training plan

• describes the specific workouts for the week

Linear periodization

gradually increases the intensity of the training program while simultaneously decreasing volume over a specific period of time

Undulating periodization

uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis

OPT Model phases

• Phase 1 Stabilization Endurance Training

• Phase 2 Strength Endurance Training

• Phase 3 Muscular Development Training

• Phase 4 Maximal Strength Training

• Phase 5 Power Training

OPT workout template

• warm-up

• activation

• skill development

• resistance training

• client’s choice

• cool-down

Phase 1 Stabilization Training

teaches clients how to perform proper movement patterns, like pushing, pulling, pressing, squatting, hip hinging, trunk rotation, and overall movement competency

Phase 2 Strength Endurance Training

• hybrid form of training that involves use of superset training

• a strength exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions

Phase 3 Muscular Development Training

designed to enhance muscle hypertrophy using a high volume of strength-focused exercises

Phase 4 Maximal Strength Training

requires the inclusion of heavy resistance training exercises to increase muscular strength

Phase 5 Power Training

• uses superset techniques to increase rate of force production

• techniques include performing a heavy resistance training exercise immediately followed by an explosive power-based exercise with similar biomechanics

OPT model benefits

can help clients of all levels + abilities achieve a variety of different goals, like reducing body fat, increased muscle mass, and improved athletic performance

Phase 1 resistance training protocols

• 1-3 sets

• 12-20 reps

• slow tempo

• 0-90 seconds rest

• 12-20 RM intensity

Phase 2 resistance training protocols

• 2-4 sets

• 8-12 reps

• moderate + slow tempo

• 0-60 seconds rest after each superset

• 8-12 RM intensity

Phase 3 resistance training protocols

• 3-6 sets

• 6-12 reps > 12-20 reps is allowed if additional muscular endurance is desired

• moderate tempo

• 0-3 minutes rest

• N/A intensity

Phase 4 resistance training protocols

• 4-6 sets

• 1-5 reps

• explosive tempo

• 0-3 minutes rest

• 1-5 RM intensity

Phase 5 resistance training protocols

• 3-5 sets

• 1-5 reps (strength) or 8-10 reps (power)

• explosive tempo

• 1-2 mins rest between pairs / 3-5 mins rest between circuits

• 1-5 RM intensity and 8-10 RM intensity or 30-45% 1RM

Exercise modalities

tools that are designed to enhance an exercise or movement to create a desired outcome

Types of exercise modalities

• resistance training equipment

• balance tools

• fitness trackers

Strength-training machines

• may offer a safer + effective option to free weights for novice lifters

• regarded as inferior to free weights for improving core stability + muscular coordination

• offer artificial support

Cable machines

• can provide greater ROM when compared to selectorized strength equipment

• important to match the resistance to the muscle’s natural line of pull

Elastic bands

• allow clients to perform resisted exercises that mimic sport-specific movements

• portable and inexpensive

• may not be ideal when trying to develop high levels of strength + muscular hypertrophy

Medicine balls

• can add load or instability to an exercise

• help increase muscular strength, endurance, power, or to rehabilitate from injury

Kettlebell

• center of mass is away from the handle = requires more strength + coordination

• requires increased recruitment from stabilizers and prime movers

• many exercises involve multiple joint motions and muscle groups

Suspended bodyweight training

• innovative approach to bodyweight fitness training

• uses a system of ropes and webbing > allows user to work against own bodyweight while performing exercises

Sandbags

• designed to be carried, lifted, thrown, and pulled

• constantly shifting, providing continuous instability

ViPR acronym

• Vitality

• Performance

• Reconditioning

ViPR

• designed to be dragged, tossed, lifted, pulled, pressed, and carried

• ability to perform multidirectional, full-body exercises with external load resistance

• known as loaded movement training

Battle ropes

• made of heavy duty nylon

• come in a variety of lengths + thicknesses

• low-impact

Balance modalities

• improve balance, ankle stability, and coordination

• should not be used for maximal or near maximal lifts

Stability balls

• also known as Swiss balls

• used to increase the demand for stability in an exercise

• can be used to reinforce proper posture during squatting movements

BOSU ball

• inflated rubber hemisphere attached to a solid plastic surface

• offers the ability to increase the intensity by decreasing the stability

Terra-Core

• inflatable rubber ladder + hard-surfaced backing

• safe to perform several resistance training exercises, like a dumbbell chest press, while laying supine

Fitness trackers

• electronic wearable devices that enable a user to track their activity levels

• watches, bands, rings, hr monitors, pedometers

• ease of use + intrinsic motivation are key factors for continued use

Pros of strength machines

• may be less intimidating for certain clients

• can emphasize certain muscle groups for rehab or bodybuilding purposes

• various intensities provided in one weight stack

• doesn’t require a spotter

• provides extra support for clients with special needs

• keeps client in a fixed plane of motion

Cons of strength machines

• many machines don’t allow total-body exercises

• moves primarily in one plane of motion

• does little to provide challenge to the core

• may not be ideal for improving athletic performance

• machines don’t fit all body types

• expensive in comparison to other strength-training modalities

Pros of free weights

• can be used to target certain muscle groups or multiple

• can improve athletic performance

• can challenge the core

• may improve dynamic joint stabilization and proprioception

• allows individuals to move in multiple planes of motion

Cons of free weights

• may require a spotter

• may be too difficult for beginning clients

• requires multiple dumbbells or barbells to change intensity

• potentially more dangerous

• intimidating for certain individuals

Current youth fitness guidelines

• focus on promoting healthy lifestyles and health-related physical fitness

• children + adolescents should get 60 minutes or more of moderate to vigorous physical activity daily

Older adults response to exercise

• normal decline in physiologic functioning with aging

• with + without chronic health conditions, can + do respond to exercise in the same manner as apparently healthy younger adults

What has a positive effect on type 2 diabetes?

Exercise helps the prevention + treatment

Clients with coronary artery disease

• should be taught information on importance + benefits of exercise

  • lower risk of mortality

  • increased exercise tolerance

  • muscle strength

  • reduction in angina + heart failure symptoms

  • improved psychological status + social adjustment

Clients with osteoporosis and osteopenia

exercise regimens that combine resistance training with flexibility, core, proprioception, and balance training help to improve bone mineral density

Clients recovering from cancer

• exercise is an important intervention

• can improve exercise tolerance, reduce cellular risks, and improve quality of life

Clients with lung disease

• experience fatigue at low levels of exercise

• often experience dyspnea

Pregnant clients

exercise is beneficial for the physiology + health of both mother and the developing fetus

Exercise considerations for youth clients

• progression should be based on postural control and not on the amount of weight that can be used

• make exercising fun

Exercise considerations for older adults

• progression should be slow, well monitored, and based on postural control

• exercises should be progressed if possible, towards free sitting or standing

• make sure the client is breathing in a normal manner + avoids holding their breath

• if the client can’t tolerate self-myofascial techniques or static stretches, they can do slow + controlled active and dynamic stretches

Exercise considerations for overweight or obese clients

• make sure client is comfortable

• exercises should be standing or seated

• clients may have other diseases, so a medical release should be obtained from their physician

• resistance training exercises performed in a circuit-training manner, with higher reps, may be used if tolerated

Exercise considerations for diabetic clients

• appropriate footwear + have client or physician check feet for blisters or abnormal wear patterns

• advise client or participant to keep a snack to avoid sudden hypoglycemia

• avoid excessive plyometric training and higher-intensity training

• self-myofascial techniques may be contraindicated, and a physicians approval is recommended

Exercise considerations for hypertensive clients

• avoid heavy lifting and Valsalva maneuvers

• don’t let client overgrip weights or clench fists when training

• modify tempo to avoid extended isometric + concentric muscle actions

• perform exercises seated or standing

• allow client to stand up slowly to avoid dizziness

• progress slowly

• use appropriate peripheral heart action of circuit training as an option, with appropriate rest intervals

• tempo should not exceed 1 second for isometric and concentric portions

Exercise considerations for clients with coronary heart disease

• may have other diseases to consider, like diabetes, hypertension, peripheral vascular disease, or obesity

• modify tempo or pace to avoid extended isometric + concentric muscle actions

• avoid heavy lifting and Valsalva maneuvers

• don’t let client overgrip weights or clench fists when training

• perform exercises seated or standing

• progress exercise slowly

• use circuit or peripheral heart action system weight training as an option, with appropriate rest intervals

• tempos should not exceed 1 second for isometric + concentric portions of the lift

Exercise considerations for clients with osteoporosis

• progression should be slow, well monitored, and based on postural control

• exercises should be progressed toward free sitting or standing

• focus exercises on hips, thighs, back, and arms

• avoid excessive spinal loading on squat + leg press exercises

• make sure the client is breathing normally

Exercise considerations for arthritic clients

• avoid heavy lifting + high repetitions (high repetitions with low load may be appropriate)

• stay in pain-free ROM

• start out with only 5 minutes of exercise, and progressively increase, depending on the severity of the conditions

• may use a circuit or peripheral heart action training system

Exercise considerations for clients with cancer

• avoid heavy lifting in initial stages of training

• allow for adequate rest intervals, and progress client slowly

• may be a need to start with only 5 minutes of exercise + progressively increase

• may use a circuit or peripheral heart action training system

Exercise considerations for pregnant clients

• avoid exercises in a prone or supine position after 12 weeks

• avoid self-myofascial techniques on varicose veins + areas of swelling

• plyometric training is not advised in the second and third trimesters

• moderate- to high-intensity resistance exercise may be used in the first trimester if the client is accustomed to exercise; in the second and third trimesters, lower-intensity exercise programs are advised

Exercise considerations for clients with lung disease

• upper-body exercises cause increased dyspnea and must be monitored

• allow for sufficient rest between exercises

• peripheral heart action training system is recommended

Exercise considerations for clients with intermittent claudication or PAD

• allow for sufficient rest between exercises

• workout may start with 5-10 minutes of activity

• slowly progress client

• a circuit-training format is recommended