Resistance Exercise Evidence- Based Recommendations

Question 1

FITT-VP

Answer 1

Frequency, Intensity, Time, Type, Repetitions, Sets, Pattern, Progression

Question 2

Frequency

Answer 2

Each major muscle group should be trained on 2-3 d*wk

Question 3

Intensity

Answer 3

60-70% 1RM (moderate to vigorous intensity) for novice to intermediate exercisers to improve strength; Experienced strength trainers can gradually increase to >/= 80% 1RM (vigorous to very vigorous intensity) to improve strength; 40-50% 1RM (very light to light intensity) for older individuals beginning exercise to improve strength; 40-50% M (very light to light intensity) may be beneficial for improving strength in sedentary individuals beginning a resistance training program; <50% 1RM (light to mod intensity to improve muscular endurance; 20-50% 1RM in older adults to improve power

Question 4

Time

Answer 4

No specific duration of training has been identified for effectiveness

Question 5

Type

Answer 5

Resistance exercises involving each major muscle group are recommended; Multi-joint exercises affecting more than one muscle group and targeting agonist and antagonist muscle groups are recommended for all adults; Single-joint exercises targeting major muscle groups may also be included in a resistance training program, typically after performing multi-joint exercise(s) for that particular muscle group; A variety if exercise equipment and/ or body weight can be used to perform these exercises

Question 6

Repetitions

Answer 6

8-12 reps are recommended to improve strength and power in most adults; 10-15 reps are effective in improving strength in middle-ages and older individuals starting exercise; 15-25 reps are recommended to improve muscular endurance

Question 7

Sets

Answer 7

2-4 sets are recommended for most adults to improve strength and power; A single set of resistance exercise can be effective especially among older and novice exercisers; ≤ 2 sets are effective in improving muscular endurance

Question 8

Pattern

Answer 8

Rest intervals of 2-3 min between each set of repetitions are effective; A rest of >/=48hrs between sessions for any single muscle group is recommended

Question 9

Progression

Answer 9

A gradual progression of greater resistance, and/or more repetitions per set, and/or increasing frequency is recommended

Question 10

Novice (Intensity Recommendations)

Answer 10

60-70% 1RM

Question 11

Intermediate (Intensity Recommendations)

Answer 11

70-85% 1RM

Question 12

Advanced (Intensity Recommendations)

Answer 12

80-100% 1RM

Question 13

Muscular Endurance (Intensity Recommendations)

Answer 13

≤50% 1RM

Question 14

Sets

Answer 14

Number of consecutive reps, Single set vs. multiple sets for strength, Sets per muscle group

Question 15

Single Set vs. Multiple Sets for Strength (Sets)

Answer 15

1 or 2 sets: children, older adults, 2 to 4 sets: adult novice and intermediate

Question 16

Sets per Muscle Group (Sets)

Answer 16

4: novice and intermediate, 8: collegiate and professional athletes

Question 17

General Population (Frequency)

Answer 17

General population: 2 or 3 nonconsecutive days/week for each major muscle group (48 hr rest between workouts)

Question 18

Advanced (Frequency)

Answer 18

4-6 days/week; All muscle groups to be trained may be done so in the same session (i.e., whole body), or each session may “split” the body into selected muscle groups so that only a few of groups are trained in any one session; This split weight training routine entails 4 d ∙ wk−1 to train each muscle group 2 times ∙ wk−1; The split and whole body methods are effective as long as each muscle group is trained 2–3 d ∙ wk−1.

Question 19

Volume

Answer 19

Sets x reps x load; Variations in training volume (Number of exercises, Number of reps, Number of sets, Load)

Question 20

Core (Exercise Type)

Answer 20

Large muscle area, multi-joint; Functional

Question 21

Assistance/Auxiliary (Exercise Type)

Answer 21

Smaller muscle area, single joint, Less functional, Injury prevention and rehabilitation

Question 22

Many types of resistance training equipment can effectively be used (Exercise Type)

Answer 22

Resistance training regimens should focus on multi-joint or compound exercises that affect more than one muscle group

Question 23

How does one exercise affect another? (Exercise Order)

Answer 23

Quality of effort, Technique involved

Question 24

Exercise Order

Answer 24

1. Power: Snatch, power clean etc. (Highest skill, most complex first, Most affected by fatigue (injury); 2. Other core (Multi joint non-power); 3. Assistance Exercises; 4. Pre-exhaustion (Multi-joint, then single-joint)

Question 25

Alternated (Exercise Order)

Answer 25

Upper- and lower-body (Circuit training, Minimal rest)

Question 26

Push and pull

Exercise Order

Answer 26

Bench press to lat pulldown; Superset, Compound set

Question 27

Superset

Answer 27

Opposing muscle groups

Question 28

Compound Set

Answer 28

Same muscle group different exercise

Question 29

Resistance Training Program Recommendations for Older Adults (words)

Answer 29

Initial: Minimal resistance; Instruction on lifting and breathing techniques; Close supervision and monitoring initially; Multijoint exercises; Machines; 20-30 min; <60 min; Use RPE (5-6); 2 – 4 sets, 10-15 reps, 8-10 exercises; 2 days/week; 48 hr recovery; Arthritic joint inflammation is contraindication; Decrease weight by 50% after 3-week layoff

Question 30

Resistance Training Program Recommendations for Children

Answer 30

Qualified instruction and supervision; Teach benefits and risks; Comprehensive development of muscular fitness and motor skills; 5- to 10-minute warm-up; 8 to 12 multijoint exercises; Size-appropriate equipment; Initial: 1 or 2 sets, 8 to 15 reps (60% 1RM); Advanced: 3-4 sets, 8 to 15RM (<80% 1RM); Gradual resistance increases; Decrease resistance if can’t perform 8 reps; Emphasize correct technique; 2 or 3 days/week; Close supervision and monitor progress; Vary program frequently; Positive reinforcement