Lecture 4 - Designing Effective Resistance Training Programs

Question 1

list all of the variables/steps you need to consider when designing resistance training programs

Answer 1

1. needs analysis
2. training frequency
3. exercise order
4. training load and repetition
5. volume
6. rest periods
7. exercise selection

Question 2

explain needs analysis

Answer 2

NA is a two staged process that includes
- an evaluation of the requirements and characteristics of the sport/activity (NEEDS)
- an assessment of the athlete/individual (WANTS)

Question 3

what are the main desired outcomes with resistance training

Answer 3

• force development
• power
• endurance
• muscle size
• movement proficiency

Question 4

why is strength and power more important than hypertrophy

Answer 4

• hypertrophy is not nessesarily the end goal, it helps to build S and P but there are times when hypertrophy (and its subsequent increase in mass) may decrease S and P

Question 5

hypertrophy

Answer 5

increase in cross sectional area of muscle, more contractile protein

Question 6

why is training frequency important

Answer 6

training frequency is the number of training sessions completed in a given time period
- for a resistant training a common time period is once a week
training status
- training status affects the number of rest days needed between sessions
- a frequency of three workouts per week is recommended for many athletes to allow sufficient recovery between sessions

Question 7

exercise order

Answer 7

EO is the sequence of resistance exercises performed during one training session
- we also want to to the most neurologically fatiguing exercises first
- i.e. start with extremely technical stuff (power lifting) then move on to something less technical (interval training). You don’t want your nerves and muscles to be already fatigued when power lifting

Question 8

explain the relationship between training loads and repetitions

Answer 8

• the heavier the load the lower amount of reps that can be performed.
• load is commonly characterized as a percentage of a 1RM (1RM % chart; 4reps = 90% of 1RM)
  SEE SL. 11 FOR CHART

Question 9

why is volume important in creating a exercise plan

Answer 9

training volume is directly based on the resistance training goal (strength, power, hypertrophy, muscle endurance)

Question 10

what is a rest period and why are they important

Answer 10

Rest periods (or interset rest) is the time dedicated to recovery between sets and exercises
- the length of the rest period between sets and exercises is highly dependant on the goal of the training (S,P,Hy,ME), the relative load lifted (% of 1RM) and the athletes training status

Question 11

what factors do you need to consider when choosing the exercises for a resistance training program (exercise selection)

Answer 11

• the movement and muscular requirements of the sport (specificity)
• an athletes exercise technique experience
• equipment available
• the amount of training time available

Question 12

methods of loading

Answer 12

loading should involve concentric, eccentric, and isometric contractions
- CON strength maximized by ECC
- ECC benefits action-specific movement

Question 13

isometric resistance training

Answer 13

• muscle force without muscle shortening
• early evidence showing great promise (gen pop), later evidence did not support early findings, ISO training is still very popular
• ideal for immobilized rehab situation

Question 14

free weights vs machines

Answer 14

FW (constant resistance)
- tax the weakest points of the ROM
- recruit supporting and stabilizing muscles
- better for advanced weight lifters
Machines
- may involve variable resistance (load on muscles at bottom vs top of bicep curl)
- safer, easier, more stable, better for novices
- limited recruitment to targeted muscle groups (be wary of no stabilizing muscles)

Question 15

dynamic eccentric contraction

Answer 15

emphasizes ECC phase of contraction by testing the muscles ability to resist force greater than with CON training (K table)
- theoretically produces greater strength gains vs CON (early ECC vs CON research equivocal)
- more support in recent studies state that ECC + CON workout maximize strength gains and ECC are important for hypertrophy

Question 16

variable resistance training

Answer 16

• resistance will increase in the weakest range of motion and decrease in strongest parts for that the %1RM load is constant throughout the exercise/motion
• muscle work agains higher percentage of its capacity at each point in ROM

Question 17

isokinetic training

Answer 17

movement at a constant speed, resistance from electronics, air, hydraulics
- strong forces opposed by more resistance and weaker forces are opposed by less resistance
- theoretically allows for maximal contraction at all points in ROM
- requires expensive machine so only really used for clinics and rehab, to exercise training

Question 18

plyometrics

Answer 18

also know as stretch-shortening cycle exercises
- uses stretch reflex to recruit motor units
- stores energy during ECC landing and releases it during CON jumping (jump to deep squat in this example; not just jumping)

Question 19

electric stimulation

Answer 19

pass current across muscle or motor nerve
- ideal recovery from injury or surgery
- reduces strength loss during immobilization
- restores strength and size during rehab
no evidence of further supplemental gains in healthy, training athletes. Electrical stimulation has to be really high and will be painful

Question 20

commonly paired training methods

Answer 20

free weight and plyometrics

Question 21

is using a combination of training methods good?

Answer 21

all loading methods have strengths and weaknesses, there is no such thing as a bad training methods
- many ppl look at machines as a beginner method but this approach can be good to reduce motor function requirements while targeting load.