Chapter 10: Resistance Training: Programming and Progressions

Question 1

Needs Analysis

Answer 1

Must be conducted by personal trainer t determine the parameters to be included in program based on client’s abilities, and goals

• What movement patterns, speeds, muscle involvements are needed for the inddividual?
• muscular strength, endurance, power, hypertrophy?

Question 2

Strength:

Endurance:

Power:

Answer 2

• The one rep maximum (1RM)
• The overall repetitions that can be done on a sub for maximal resistance
• Moderate/fast movement speeds at a medium weight produce the most power

Question 3

Training variables

Answer 3

FREQUENCY

• Sessions per week per muscle group (2-3/week, allow 48h of rest)
• Beginning clients: 2 to 3 times per week
• Intermediate clients: 3 to 4 times per week
• Advanced clients: 4 to 7 times per week

ORDER OF EXERCISES

• First are multi-joint compound exercises (the primary exercises)
• Second are single joint exercises (assisted exercises)

VOLUME
- Total amt. of work completed (V = SETS X REPS) or
(V = WEIGHT X SETS X REPS)

INTENSITY

• Could be defined by weight lifted, or effort exerted
• DOMS (Delayed onset muscle soreness)…could potentially discourage newbies, and negatively affect adherence…. so keep their intensity low

Question 4

Goal-based Training Volumes

Answer 4

1. General muscle fitness
   - 8 to 15 repetitions for 1 to 2 sets with 30 to 90 seconds of rest.
   - Intensity will vary
2. Overall muscular endurance
   - A minimum of 12 repetitions for 2 to 3 sets with less than 30 seconds of rest at 60% to 70% of the one rep max
3. Hypertrophy
   - 6 to 12 repetitions for 3 to 6 sets with 30 to 90 seconds of rest.
   - This is done at 70% to 80% of the one rep maximum
4. Muscular strength
   - Less than six repetitions for 2 to 3 sets with 2 to 5 minutes of rest at 80% to 90% of one rep maximum
5. Power
   - Single effort repetitions/lifts: 1 to 2 repetitions for 3 to 5 sets with 2 to 5 minutes in between.
   - This is done at more than 90% of one rep maximum

• Multiple effort lifts: 3 to 5 repetitions with 3 to 5 sets and 2 to 5 minutes of rest at more than 90% of the one rep maximum

Question 5

Progression (Training Principles)

Answer 5

Double Progressive strength protocol:

1. Increase overall reps
2. Increase weight by 5%

Ex. BP 135 lbs. for 6 > BP 135 lbs. for 10 > BP 141.75 lbs. for 6

Question 6

Specificity (Training Principles)

Answer 6

Resistance repetition protocols that are appropriate
For example a rower = muscle endurance training
while a shot putter = power training
select exercises accordingly

Question 7

Overload (Training Principles)

Answer 7

• Heavier training loads need to be trained progressively

- A 5% load increase helps to facilitate strength development

Question 8

Reversibility (Training Principles)

Answer 8

Strength is lost at about half the rate it was gained

• Ex. 8 weeks training = 40% increased chest strength
  stops training = 20% decrease in 8 weeks

Question 9

Beating Plateaus (Diminishing Returns)

Answer 9

• Make gains by adding new exercises for the same muscle groups
• New exercises help recruit new neuromuscular responses as well as new motor unit activation patterns. This helps with progressive strength improvements.

Question 10

Periodization (Training Principles)

Answer 10

Planned progression of resistance exercise

• Macrocycle (Program timeframe)
• Mesocycle ( Specific Training Goals)
• Microcycle ( Progressive Training Segments)

Linear: provides consistent training protocol within each microcycle, and changes training variables after each microcycle

Undulating: Provides different training protocols during each microcycle, in addiction to changing the training variables after each microcycle