Topic 7 - Program design and Implementation

General Training Principles

• Individuality: Physical and mental needs of teh client

• Specificity: Make sure we are giving a persciption that meets their specific needs without bias and based off of science

• Overload: How do we manipulate primarily intensity, volume, and technical difficulty, high linear periodization to influence general adaptations syndroms to elicit teh proprer gains or responses without it becoming counter contradictive

• Progression

• Diminishing returns: teh harder they work the less they get back

• Reversibility: most peoprle don’t know how much tehy loose when they stop training and how much it takes. We need to explain to them that they don’t need to be anxious about loosing their “gains”

• Variation

  • there should nerver be a time when you do the same workout

  • Manipulate exercsies to train teh correct energy systems

  • Make microadjustments

  • Force the body to adapt constantly

Fundamental Movement Patterns

• The 7 movement patterns

  1. Squat

  2. Hinge

  3. Lunge

  4. Push

  5. Pull

  6. Twist (Rotate)

  7. Gait (Locomotion)

• Alternate between push, pull, rotations

• It is importaint to know all of the joint movements and what plains they occur in

Variation

Variation: The maipulation of specific training variables is essential to ensure long-term adaptation, and the application of variation is best accomplised through principles of periodizatiob

• Primary Variables in prescription:

  • Volume

  • Intesnity

  • Eexrcise selection/order

  • frequency

  • Rest Interval

  • Speed of movement

Energy System Prescription

Eneregy Systems

General Adaptation Syndrome

• The body is at rest → you throw off the body and you stress it → then it the body has to rest and recover → It gets stronger each time you do this

  1. Alarm Phase: The initial phase of training when stimulatus is first recognized and performance genrally decreased in repsonse to fatigue

  2. Resistance Phase: The second phase, in which adaptation occurs and the system is returned to baseline or, in most instances, elevated above baseline.

  3. Supercompensation Phase: New level of performance capacity taht occurs in repsonse to the adapative response found in step 2

  4. Overtraining Phase: If stressors are too high, performance can be further suppressed and overtarining syndrome can reuslt

Primary Resistance Training Variables: Charcateristics

• Linear Periodization Mode/Training: Over teh course of time intensity goes up, volume goes down, and techniqual demand of teh exercises increases

• Whatever energy system your focused on should determine your workout

• Which of teh Following is going to have the greatiest oxidative impact on fiber type? Muscle Endurance, secondarily would be hypertrophy, and thridly would be streangth and power

Resistance Training Program Design

Steps to Determine a Resistance Training Program

Step 1: Consultation and Fitness Evaluation

• Beginner: more of a focus on reisstance training machines. It provides controlled motion, lowering injury risk

• Intermediate: moving client into freeweights

  • By the end of intermediate phase, you should have largely phased out machines and now it is about freeweights and body weight

• Advanced: focus shoulde ralso include power based exercsies when applicable

Step 2: Frequency

General Guidlines for resistance Training Frequency

Step 3: Exercise Selection

• Influential factors:

  • Specificity

  • Equipment availablitity

  • Client training experience

  • Tiume dedicated to training

  • Perosnal client preference

Which one of teh follwoing is _____ (this) type of edxercise?

• Assistance Exercises

  • Recruit smaller muscle areas (Biceps, triceps, calves, forearms, lower back)

  • Puprose: Injury prevention, muscle balance, rehab, isolation

• Core eexrcsies

  • Recruit oen or more large muscle areas (E.g., chest, shoudlers, back hip, or thing), and involve two or more primary joints

  • Purpose: develop foundational strength

  • Squats, deadlifts, bench press, olympics

• Structural exercsies

  • A type of core exrecise thag emphasizes loading teh spine directly or indirectly

  • Purpose: Enhance posrure and stability, increase functional strength under load, prep for power development

  • Back squat (direct), Olympic (indercet)

• Power Exercsies: Structural exercsiues that are perofmed explosively

  • Puprose: Improve teh rate of force develolment

  • Olympics

Step 4: Exercise Order

• The most rested and teh least fatiguing exercsies should be done first. Here is teh different classifying orders: be able to explain why thsi si teh order.

  • 1. Power 2. Core 3. assistance

  • 1. Multijoint 2. Single joint

  • 1. Large muscles 2. small muscles

• laternating push pull or upper and lower body

• Combination arrangment = combining 2-3 of the previously mentioned method

• Secondly arrangment (e.g., compiund sets, supperset, etc.)

  • Compound: murliple joints and muscles groups working together

  • Supperset: work opposing muscle groups back to back with little rest in between

• Questions to ask yourself:

  • What muscles does teh exercsie involve

  • How many muscles?

  • How many joints?

  • How stressfull is it on teh body?

  • How technically demanding is it?

  • How physiologically demnading is it?

Step 5: Treaining Load/intensity

How valid do I want to be vs. how safe do I want to be?

• Perecnt of 1-repetition maximum (1RM)

• Repetition maximum (RM): Establish training load using intensity taht allows for eprformance of a specified number of repetitions, RM traget zone (e.g., 10 RM to 12RM), or repetitions to failure (e.g., 3 × 12RM)

• Repetition maximum Traget Zone: Assign a rep range. Client use heaviest weight that allows them to perform the exercise for a number within the range

• Rating of percirved exertion (RPE)

  • OMNI-Resistance exercise sale = each increment on scale represents 10% increase wthin clients RM

• Repetitions in reserve (RIR) = “nonfailure training”

• NOTE: Assitance exercsies sets should be at elast 8 reps because it si a single joint and heavier weights create trama to teh joint

• Increase in hypertrophy is shown in reisstance as light as 30% 1RM if total volume and fatigue are high

• <30% =0.3 suboptimal muscle growth

Step 6: Volume (Sets and Reps)

• Volume load = Total reps x Load

• Set volume arguabley best way tod etermine volume in eprsonal trainings etting

• Dose-reposne relatiosnhip between set volume an dmuscle growth

• 10+ sets per muscle per week (high volume) with different exercises produces greater hypertophic incraeses

Step 7: Rest intervals

• Recovery time between sets and exercises

• Too short a rest period can decreases hypertophy due to fatigue preventing necessary volume load

• Table 15.9 typically not appropriate for untrained clients who are learning new exercises or attempting to master a tachnical exercise. Suggested 2-5 minutes interset and inter-exercise rest

• Hypertrophy: ZHsorter rest for assistance and machine based exercise as such types not substantially influences by shorter recovery

• Eaqualto or Less then 30sec for circuit based training with different muscle groups for each station

• Lower and whole body exercises may require more rest than upper body

Step 8: Variation and Sequencing

• Within-session variation

  • Cluster sets: Vary teh inter-repetition rest interval

  • rest interval of 5 to 45 seconds between each repetition

  • Standard: Load fixed across set

  • Undulating: Load increased then decreased within the set. Only if EHSP is established

  • Ascending: Load increases as the set progresses

  • Example: 3 responses rest 30sec, 3 reps rest 60 sec, 4 reps rest 30 sec. Entire sequence is one set of 10 reps.

• Within-week variation

  • Daily undulating periodization: Varying repetition range during sessions

  • Heavy, moderate and light training within a week

• Between Week Variation

  • Phase Potentiation: Once a motor unit has been activated less energy is required to reactivate it. You are getting the body ready for the next stage.

  • Muscular endurance focus

    • 4 weeks muscular endurance → 3 weeks muscular strenngth → 3 weeks muscular endurance → 2 weeks muscular strength → 4 weeks muscular endurance

    • A beginner with a muscular endurance and hypertrophy focus

    • They are an endurance athlete

    • they are recovering from an injury

    • Edndurance athletes lifts weights for strength to gain power and teh short stretch shortening cycle

  • Hypertrophy focus

    • 4 weeks hypertophy → 3 weeks muscular strength → 4 weeks hypertrophy → 2 weeks muscular strength → 3 weeks hypertophy

    • Colleg football frehsman need to put on size

    • can move back and forth because they already have a good base and is already strong and andvanced

  • Muscular Strength Focus

    • 4 weeks hypertophy → 4 weeks muscular strength -. 2 weeks muscular power → 2 weeks hypertophy → 4 weeks muscular strength

    • Is advanced so switching back and forth to give the body a challenge

Step 10: Progression

• Accomplished through

  • increasing loads, volume, frequency

  • Alterations that modify the training stimulus (exercises selected, order, rest intervals etc)

  • Which of the following is a way to prepare a client? The follwoing are correct: The intensity gets greater, increase rest, Clinet goes to 4 weeks of hypertophy to 2 power workouts

  • 2 - for - 2 rule: If client can complete 2 more repetitions than the repetition goal in teh final set of an exercsise for 2 consecutive training sessions then load in all te sets for the exercsie during subsequent training sessions can be increased

Recommendations Across the Four Primary Resistance Training Variables

• Why is the intensity lower for multiple effort event power then streangth? And why the goals reps and sets lower for mutiple effort power then streangth? Power is less and reisstance is less because why?

Prescription Variables

The Four Primary resistance Training Variables

1. Muscle endurance: The ability of a muscle of muscle group to sustain submaximal force repeatedly or continuously over time

2. Muscle Hypertrophy: The enlargemnet of muscle fibers in repsonse to training, primarily due to an increase in te cross-sectional ares of indivisual muscle fibers

3. Muscle strength: the maximal amount of force a muscle or muscle group can generate at a specific velocity

4. Muscle Power: The rate of force development

Mucsle Memory

• There are two primary mechnsims for muscle memeory:

  1. Motor unit adaptation: the body elarns how to produce force and when

  2. Mutinucliated muscle fibers: by continuing reistance training, your muscle fibers increase in nuclei that they have. Nuclation inhances hypertrophy/muscle growth. Constant reisstance training results in muscles having more nuclei

• If you regularly work out and reisstance train, when you are older, you muscles are going to hold their shape and siz elonger the those who have not

Cardiovascular Fitness Training Program Design

• Adults shoulde engage in 150-300minutes per week of moderate-intesnity aerobic activity or 75 - 150 min of vigorous-intesnity activity, along with muscle strengthening activities on 2 or more days per week (ACSM)

Cardiovascular Fitness Components

Mode

Intensity

• VO2 max: a measure of your body's ability to utilize oxygen during exercise. VO2 max = 15 x (HRmax/HRrest)

Frequency

• Depends on the clinet’s goals, current fitness level, duration, intensity, and recovery time required for the exercise

• Exercise sessions of long duration and high intensity require longer recovery times and therfore cannot be performed very often

• Short-duration exercise at low intensity does not require as much recovery time and can be performed more frequently

Duration

• Meausre of how long an exercsie session lasts, but teh greater teh intensity of an aerobic exercise session, teh greater teh VO2 requirment and the less time a client will be able to spend exercsieing at that level

Progression

• Weekly increases in frequency, intensity, or duration should be limited to no more thanm 10%

Types of Cardiovascular Fitness Programs

If a person runs at this many miles per hours pace, what mile per hour pace hsould they be doing to do a distance run, a tempo run, a interval run?

Which of these type of training works teh phosphagyn system?

Which of these three training works muscular endirance the most?

Which of these three trainiong works teh lactic system the most?

Which of these training works the glycolytic system the most?

Long Slow Distance Training

• Sessions should be performed aqt an ietnsity less than that normallu used so that teh duration of the woprkout can be longer

  • EX: a client capable of running at a 6 min/mile pace may exercise at an 8 min/mile pace fopr a longer distance

Pace/Tempo Training

• Trainiong for short periods at goal pace, which will be higher than their vurrect pace

• Steady-state = sustained work at teh desired pace

• Intermittent = involves work bouts with rest periods, repeated until that desired pace cannot be maintyained

Interval training

• Alternating periods of high- and low-intesntity exercises perofmed over a given session

• Short periods of exertcise at intensities at or above the lactate threshold and VO2max, alternated with konger periods of lesser intensities

• High-inetnsty exercise (>90% VO2max) with periods of rest in between, also known as high intensity interval training (HIIT)

• Correct spacing of owrk and rest allows a greater amount of work ayt higher intensities than continuous, steady state aerobic program

Alternative Sytels of Training

Circuit Training

• Circuit can be reistance training varaiavble dominant or metabolic or both

  • The conversiopn of reisstance training exercsies to versiuons that involve more of teh oxydative system make then more metabolic

• Provides a method for making exercsies mor emetabolic

• Need to knwo what Resevore Theory is

• Need to know about lactate threhold

  • ERxplain how imporving VO2max also incraeses lactate trhehold

Cross-Training

• A method of combining several exercises modes for aerobic endurance training

• Distributes teh physical stress of training to different muscle groups during the different activities and increases the adapatations of the cardiovascular and muscoskeletal systems

• Allows for maintaining a percentage of your energy system adapatations

Combining Aerobic and Reistance Training

• Combined programs usually show a blunted increase in strength gains but VO2 increases normally

• Increases in aerobic endurnce soimiliar to programs where only aerobic training performance w/out RT

• Less strength, power, hypertrophy and speed

• The ore trained teh more metabolic specificity is required and vice versa

• Goal-based prioritization: begin sessions with the modeality most aligned with teh cleint’s or athlete’s primary goal

• Fatigue managment: Avoid excessive aerobic work before reistance training if strength or hypertrophy is teh goal

• Training order & Frequency: High-frequency endurance ytraining (5+ days/week) may inhibit strength adaptations more than lower frequency (2-3 days/week).

Sqiting to from type 1 fibers to type 2 fibers is important bnecause that means you can push yoruself more and get more done