Eval Chapter 14

Chapter 14: Exercise Prescription for Muscular Fitness

Author: Avery D. Faigenbaum

Role of Resistance Training

  • Enhances sport performance and increases muscle size.

  • Improves health and fitness parameters for all ages and abilities.

  • Reduces risk of all-cause mortality and chronic diseases (e.g., cardiovascular disease, diabetes, cancer).

  • Provides favorable effects on body composition and mental health.

  • Essential for independent living and completing activities of daily living (ADL).

Key Terminology

  • Muscular Strength: Maximum force a muscle can exert.

  • Local Muscular Endurance: Ability of a muscle to sustain prolonged contraction.

  • Muscular Power: Ability to exert force rapidly.

  • Muscular Fitness: Overall state of muscular health, including strength and endurance.

  • Absolute Strength: Total amount of weight lifted without consideration of body weight.

  • Relative Strength: Strength accounted for body weight.

  • Set: Group of successive repetitions.

  • Rep: One complete motion of an exercise.

  • Volume: Total amount of work performed in training (sets x reps x weight).

Effects of Aerobic vs Resistance Training

Health and Fitness Variables



Variable

Aerobic Training

Resistance Training

Body Composition

Decrease fat mass; improve muscle and bone mass.

Increased muscle mass; decreased fat mass.

Aerobic Fitness

Improvements in VO2 max; endurance times.

VO2 max similarly improved, but focuses on strength.

Muscular Fitness

Increased capillary and mitochondrial density.

Gains in muscular strength; improved functional movements.

Cardiometabolic Health

Improved resting blood pressure; lower triglycerides.

Increased insulin sensitivity.

Mental Health

Reduction in anxiety and depression.

Improved cognition; similar mental health benefits.

Principles of Training (PROS)

Key Principles

  • Progression: Increase training stimulus over time; avoid plateau by increasing weights (5%-10%) and decreasing reps (2-4).

  • Regularity: Regular training is necessary; adaptations cannot be stored. Detraining effects seen after 2-3 weeks.

  • Overload: Exercise must exceed normal stress levels; adjust intensity, reps, speed, rest periods, and type of exercise.

  • Specificity (SAID): Specific adaptations to imposed demands; effective programs target specific muscles and energy systems.

Program Design Considerations

Factors to Consider

  • Health Status: Assess with a questionnaire; consider previous training, injuries, and personal goals.

  • Fitness Level: Adaptation potential decreases with training age; initial program should be simple for beginners.

  • Training Goals: Short- and long-term goals should be realistic and periodically evaluated.

Types of Resistance Training

Major Types

  • Isometric (Static): Muscle length remains constant; limited strength gains at specific joint angles.

  • Dynamic Constant External Resistance (DCER): Lifting and lowering phases, varied tension, constant external load.

  • Isokinetic: Muscular actions at a constant velocity (often rehabilitation).

  • Plyometric (Jump) Training: Involves eccentric and concentric actions; emphasizes quick transitions between phases.

Modes of Resistance Training

  • Machine Weights: High cost, limited portability; good for isolation.

  • Free Weights: Low cost; more functional, variable ease of use and isolation.

  • Bodyweight Exercises: Excellent portability; no cost; varied use.

  • Stability Balls: Low cost; good for core stability.

  • Elastic Tubing/Bands: Very low cost; excellent portability.

Safety Issues

Preventative Measures

  • Proper supervision and instruction on technique and training loads.

  • Maintain equipment and environment safety; use spotters.

  • Prioritize proper warm-up and cool-down routines (e.g., jogging, dynamic stretching).

Resistance Training Guidelines

Key Recommendations

  • Exercise Selection: Use multi-joint vs. single-joint and consider exercise order.

  • Resistance Used: 8 to 12 reps for muscular fitness; beginners should start at 60%-70% of 1RM.

  • Training Frequency: At least 2 nonconsecutive days per week.

  • Rest Intervals: Longer for strength (over 2 mins) and shorter for endurance (<1 min).

Periodization of Training

Structure

  • Macrocycle: 1-year program

  • Mesocycle: 3-4 months, focusing on specific goals.

  • Microcycle: 1-4 weeks, individual training focus.

  • Linear vs. Nonlinear programming based on individual needs.

Overreaching and Overtraining

Definitions

  • Overreaching: Temporary fatigue; can enhance performance if strategically integrated.

  • Overtraining: Chronic performance issues; may require months to recover.

Special Populations

Children

  • Benefits include improved body composition and well-being; appropriate exercises and supervision are crucial.

  • Initial training: 1-2 sets of 8-12 reps with light resistance.

Seniors

  • Prevents age-related muscle loss; 1-3 sets of 8-12 reps recommended, focusing on technique and gradual progression.

Pregnant Women

  • Enhances daily activity performance; prioritize safety and avoid certain exercises.

Individuals with Coronary Heart Disease

  • Light resistance and focus on controlled movements; necessary to consult with healthcare providers before engaging in resistance training.


Types of Strength Training

  • Isometric (Static): Muscles exert force without changing length; limited gains at specific joint angles.

  • Dynamic Constant External Resistance (DCER): Involves both lifting and lowering phases; maintains a constant load throughout.

  • Isokinetic: Muscular actions occur at a constant velocity, commonly used in rehabilitation.

  • Plyometric (Jump) Training: Combines eccentric and concentric actions with rapid transitions between phases.

Key Terminology

  • Set: A group of successive repetitions.

  • Rep: One complete motion of an exercise.

  • Relative Strength: Strength relative to body weight.

  • Absolute Strength: Total amount of weight lifted regardless of body weight.

Order of Exercise

  • Generally, exercise order should prioritize larger muscle groups and movements before smaller ones. Begin with compound movements (multi-joint) followed by isolation movements (single-joint).

Signs/Symptoms of Overtraining and Overreaching

  • Overreaching: Temporary fatigue; presents as decreased performance, increased muscle soreness, mood swings.

  • Overtraining: Chronic symptoms including prolonged fatigue, aggravation of injuries, decreased performance, weakened immune system, and sleep disturbances.

Modifications for Special Populations

  • Children: Focus on light resistance; initial training of 1-2 sets of 8-12 reps with proper supervision.

  • Elderly Clients: Emphasize techniques to prevent age-related muscle loss; recommend 1-3 sets of 8-12 reps with gradual progression and technique focus.

  • Pregnant Women: Encourage safe exercise; modify routines to enhance activity