Week 4: Training Techniques, Monitoring, Instruction & Periodisation, RT Fir Older Adults And Ergogenic Aids Flashcards
Provide a brief overview of the steps involved in the instruction of a resistance exercise
learning objective
Demonstrate the ability to design a resistance training program targeting muscle strength and
hypertrophy for healthy adults
learning objective
List and describe the methods used for monitoring and progression of resistance training
learning objective
Understand the purpose and usefulness of antagonist supersets, drop sets, and rest-pause
learning objective
Describe factors that need to be considered if planning to implement advanced resistance training
techniques
learning objective
Explain the challenges faced when prescribing advanced resistance training techniques
learning objective
Resistance Training: Key Points
Focus on Muscle Engagement: Target the intended muscle(s) rather than relying on passive structures for support.
Individualized Progressions: Watch for signs of excessive momentum or improper movement patterns. Adjust exercise intensity or technique as needed.
Gradual Progression: Don’t overload with weight or complexity too quickly. Gradually increase difficulty as form improves.
Injury Risk is Inherent: All exercises carry some risk of injury. Proper form and gradual progression can help minimize this risk.
honestly i dunno, just in my notes; refer to slide 4 of week 4 lecturART
tim was just yapping so i wrote it down
Safe Resistance Training Techniques
Proper Form: Use correct posture and body positioning for each exercise.
- You need to be vocal, provide feedback → encouragement
Exhale when exerting force, breathing in when muscle lengthening under tension
Gradual Overload: Increase weight and difficulty gradually to avoid injury.
Safe Equipment: Ensure equipment is in good condition and used correctly.
Breathing: Exhale during exertion, inhale during rest.
Controlled Movement: Lift weights in a controlled manner, avoiding jerking.
Full Range of Motion: Complete full repetitions for maximum benefit (unless limited by injury).
- Partial repetitions → advanced
- Restrict the range in the attempt to build muscle and strength within that range → specificity principle
- Against : beyond that range, lack of transfer to the other extremes of that ROM → issues for people encouraged to do full ROM in vulnerable ROMs, exposing muscle to strength beyond its ability
- Effective from body building perspective
- Functional approach → emphasis full ROM when possible
Proper Attire: Wear comfortable clothing and safety equipment (e.g., gloves) when necessary.
Spotting: Use proper spotting techniques if needed to assist with safety.
slide 4 of week 4 lecture ART
What is DEP to instruct resistance exercise?
Demonstration (D)
* Perform the exercise (a set of 8-12 repetitions) for your client using the correct exercise
technique
Explanation (E)
* Provide client with the MOST essential key points to perform the exercise correctly
(which should include safety points)
Practice (P)
* Have your client perform a set of 8-12 repetitions and coach them through the exercise
* Correct exercise technique if needed and possibly modify exercise
refer to slide 5 of week 4 lecture ART
what is linear loading/progressive overload?
Linear loading commonly referred to as “progressive overload” involves gradually increasing
training loads beyond previous sessions to facilitate improvements
slide 7 of week 4 lecture ART
Key idea in Suchomel et al, 2021
More variation of the training stimulus is best for managing fatigue and facilitate recovery-
adaptation (Suchomel et al., 2021)
slide 7 of week 4 lecture ART
list the monitoring and progression systems
- Two-for-Two Rule
- Percentage of One Repetition Maximum (%1RM)
- Repetition Maximum Zones (RM)
- Rating of Perceived Exertion (RPE) and Repetitions in Reserve (RIR)
- Velocity-Based Training
- Set-Repetition Best (SRB)
- Autoregulatory Progressive Resistance Exercise (APRE)
slide 7 of week 4 lecture ART
two-for-two rule
Increasing the load for a given exercise if a client can perform ≥2
repetitions over their assigned repetition goal in the last set in two
consecutive training sessions
(Suchomel et al, 2021)
slide 8 of week 4 ART
Repetition Maximum Zones (RM)
The load is based on the ability to complete the prescribed number of
repetitions to client-determined repetition failure
refer to slide 10 of week 4 ART
RPE (10-point) and RIR
RPE : RIR
2= little to no effort
4 = light effort
6 = 4-6 reps remaining
7 = 3 reps remaining
8 = 2 reps remaining
9 = 1 rep remaining
10 = maximum effort
refer to slide 11 of week 4 ART
velocity based training
(Morris, 2003; Mann, 2017)
- there are associated velocity ranges for the strength velocity continuum for various exercises
the continuum is as follows: 0-15 percent is neurological and untrainable, 15-40 percent is starting strength, 40-60 percent is non-quantifiable, 65-75 percent is accelerative strength, and 80-100 percent is absolute strength
Absolute Strength < .5 m/s
Accelerative Strength .5 - .75 m/s
Strength-Speed .75 - 1.0 m/s
Speed-Strength 1.0 - 1.3 m/s
Starting Strength 1.3 m/s
slide 12 of week 4 lecture ART
set repetition base (SRB)
- training is based on a percentage of your set and rep best in through
relative intensity : % set-rep best
very heavy. 95-100%
heavy. 90 - 95%
moderately heavy.85-90%
moderate 80-85%
moderately light. 75-80%
light. 70-75%
very light. 65-70%
rest. ——–
e.g, if you can do 3 sets of 10 reps with 100kg, a rel int of 85% would mean doing 3 set of 10 at 85kg
slide 13 of week 4 lecture ART
Autoregulatory progressive resistance exercise (APRE)
APRE: A weight training program that adjusts intensity based on your performance each session.
TLDR: APRE allows you to automatically adjust intensity based on your daily performance, helping you progress without needing a fixed weight plan.
Warm-up: Uses a percentage of your 1RM (rep max) for lighter weight sets. (e.g., APRE3 uses 92% of 1RM)
Work sets:
Set 1 & 2: Lighter weight sets at 50% and 75% of your chosen weight.
Set 3 (First Max Effort): Go for as many repetitions as possible. Weight used in next set depends on reps achieved here .
Set 4 (Second Max Effort): Use a slightly heavier weight based on set 3 reps. Perform as many reps as possible.
Progression: Next week’s first max effort set starts from the previous week’s final set weight.
refer to slide 14 and 15 of week 4 lecture ART
what is volume load
type of monitoring tool
number of sets × number of repetitions × weight lifted (kg)
slide 16 of week 4 lecture ART
sesion RPE
type of monitoring tool
sRPE load = sRPE × training duration (min)
slide 15 of week 4 lecture ART
percevied wellness
type of monitoring tool
- - Various psychological assessment tools can be used (i.e.
questionnaires)
slide 16 of week 4 lecture ART
what are the acute programming variables
Frequency: How may sessions per week?
Intensity: How will this be defined? Measured?
Time: Duration of sessions? Other ways to express?
Type: Free weight, weight machines, body weight?
refer to slide 19 of week 4 ART
What are the ACSM resistance training guidelines for strength
novice- intermediate : 60-70%1rm : 8-12 reps : 1-3 sets: 2-3 mins recovery
advanced : 80-100%1rm : 1-6 +reps : 3-6sets: 2-3 mins recovery
refer to slide 20 of week 4 ART
What are the ACSM resistance training guidelines for hypertrophy
novice- intermediate : 70-85%1rm : 6-12 reps : 1-3 sets: 2-3 mins recovery
advanced : 70-100%1rm : 1-12 reps : 3-6sets: 1-3 mins recovery
refer to slide 20 of week 4 ART
What are the ACSM resistance training guidelines for endurance
novice- intermediate : 50-70%1rm :10-15 reps : 1-3 sets: less than 1-2 mins recovery
advanced : 50-70%1rm : 10-25reps : at least 3 sets: less than 102 mins recovery
refer to slide 20 of week 4 ART
What are the ACSM resistance training guidelines for power
novice- intermediate: light to moderate loading 30-60%1rm upper body, 0-60% lower body : 3-6 reps : 1-3 sets: 2-3 mins (H/P), 1-2min (L/A)
advanced :heavy loading (for increasing force) 85-100% 1RM or light to moderate loading 30-60%1rm upper body, 0-60% lower body performed at an explosive velocity: 1-6 reps in a periodised manner : 3-6sets: 2-3 mins (H/P), 1-2min (L/A) recovery
high intensty/primary exercises
low intensity/assistance exercises
refer to slide 20 of week 4 ART
rationale for advanced resistance training techniques
Rationale for Advanced Resistance Training Techniques
- Strategies by which resistance training variables are manipulated (e.g., load, sets,
repetitions, recovery between sets, etc.) leading to increased physiological
demands - Potential for promoting a greater training stimulus and enhancing adaptations
- Numerous types of advanced resistance training techniques, but we will be focusing
on: - Supersets
- Drop sets
- Rest-pause
refer to slide 24 of week 4 lecture ART
how do antagonist supersets work?
- Alternating sets of two exercises for opposing muscle groups e.g., bench press is often super-setted with a row variation
- Exercises are done immediately after one another, followed by a moderately long rest
- Allows a given training volume to be attained quickly compared to traditional resistance training practices
refer to slide 25 of week 4 lecture ART
What does Paz et al, 2017 reveal about antagonist super sets?
- greater reps/volume achieved with paired set
- greater fatigue index with paired sets
- Greater number of repetitions may be due to fatigued antagonist muscle producing
less force during the subsequent agonist exercise? - No long-term training studies investigating the effectiveness of antagonist supersets
on muscle strength and hypertrophy
refer to slide 26 of week 4 lecture ART
Drop Sets
- Involves performing a set to momentary failure using a given load, then immediately reducing the load and performing as many additional repetitions as possible
- Generally, loads are reduced by 20-25%
- Leads to increased time under load, elevated metabolic stress and ischemia
- Suggested that this technique may heighten muscular growth by greater levels of fatigue and metabolic stress
refer to slide 27 of week 4 lectue ART
What do studies reveal about drop sets
CP = cresecent pyramid
drop set = DS
* CP and DS did not promote greater gains in strength or muscle hypertrophy (Angleri et al., 2017)
* Study examining effects of drop-set (DS) and crescent pyramid (CP) to
traditional (TRAD) sets (leg press and leg extension) over 12 weeks
(Angleri et al., 2017)
* Participants trained one leg using traditional sets with the
contralateral leg performing drop-set or crescent pyramid sets
(within-subject design) – volume was matched
refer to slide 28 of week 4 lecture ART
rest pause
- Involves lifting a fixed load with an initial set to failure (typically 10–12
repetitions), followed by subsequent sets to failure using short (e.g., 10–
20 seconds) inter-set rest intervals - thigh muscle thickness increased by 14% for rest pause and 1% for traditional with similar increases in strength across leg press, bicep curl 1RM and bench press 1RM (Prestes et al, 2019)
refer to slides 29-30 of week 4 lecture ART
verdict on advanced resistance training techniques
- Increase number of repetitions performed with greater levels of muscle activation (i.e. mechanical tension)
- A challenge for monitoring progressive overload, which is essential for long-term muscle strength and hypertrophy development
- A good option for people that report lack of time as a barrier to participating in resistance training (Iversen et al., 2021), but need to risk stratify them
- Continuous use of advanced resistance training techniques may potentiate overtraining
refer to slide 31 of week 4 lecture ART
what is periodisation in RT
- Planned manipulation of training variables to optimise performance at appropriate time
points, manage fatigue, and prevent stagnation (Plisk & Stone, 2003)
- Planned manipulation of training variables to optimise performance at appropriate time
- Variables such as volume, intensity, and exercise selection are varied in a cyclical fashion
across training cycles to promote peak fitness levels
- Variables such as volume, intensity, and exercise selection are varied in a cyclical fashion
- Consist of a macrocycle (i.e., ~a year), mesocycle (i.e., ~ a month), and the microcycle (i.e.,
~a week)
- Consist of a macrocycle (i.e., ~a year), mesocycle (i.e., ~ a month), and the microcycle (i.e.,
- Periodised resistance training programs might maximise muscular strength development in
trained and untrained populations (Evans, 2019)
- Periodised resistance training programs might maximise muscular strength development in
refer to slide 4 of week 4 lecture PRTOAEA
what is a macrocycle
a year
refer to slide 4 of week 4 lecture PRTOAEA
what is a meso cycle
a month
refer to slide 4 of week 4 lecture PRTOAEA
what is a microcycle
a week
refer to slide 4 of week 4 lecture PRTOAEA
What is linear periodisation
Initiates with high training volumes and low intensities and gradually progresses toward low training volumes and high intensities over the course of several months
effective in optimising muscle hypertrophy (Evans, 2019)
refer to slide 5 of week 4 lecture PRTOAEA
What is undulating peridisation
Frequent variations in
loading on a daily, weekly, or bi-weekly basis
- Can progress from high (hypertrophy-oriented) to low
(strength/power-oriented) volume over the course of
several training phases - Undulating periodisation may be superior for muscle
strength, while linear and undulating both appear
good for optimising muscle hypertrophy (Evans,
2019)
refer to slide 5 of week 4 lecture PRTOAEA
Safety of Resistance Training Prescription:
Older Adults and Chronic Conditions
- Risks to resistance exercise exist for unstable disease (i.e. absolute contraindications)
- When benefits of exercise outweigh the risks, resistance training can begin as early as possible
- Relative contraindications can be superseded if benefits outweigh risks of exercise.
In some instances, these individuals can be exercised with caution and/or using low-level end points, especially if they are asymptomatic at rest
refer to slide 10 of week 4 lecture PRTOAEA
What are the absolute contraindicatoins to exercise
ACSM Guidelines for Exercise
Testing and Prescription (8th Ed)
- A recent significant change in resting ECG suggesting significant ischemia, recent
myocardial infarction (within 2 days), or other acute cardiac event - Unstable angina
- Uncontrolled cardiac dysrhythmias causing symptoms or haemodynamic
compromise - Symptomatic severe aortic stenosis
- Uncontrolled symptomatic heart failure
- Acute pulmonary embolus or pulmonary infarction
- Acute pericarditis or myocarditis
- Suspected or known dissecting aneurysm
- Acute systemic infection accompanied by fever, body aches or swollen lymph
glands
refer to slide 11 of week 4 lecture PRTOAEA
What are the relative contraindicatoins to exercise
ACSM Guidelines for Exercise
Testing and Prescription (8th Ed)
- Left main coronary stenosis
- Moderate stenotic valvular heart disease
- Electrolyte abnormalities (e.g., hypokalemia, hypomagnesemia)
- Severe arterial hypertension (i.e., systolic BP of >200 mm Hg and/or a diastolic BP
of >110 mm Hg) at rest - Tachydysrhythmia or bradydysrhythmia
- Hypertrophic cardiomyopathy and other forms of outflow tract obstruction
- Neuromuscular, musculoskeletal, or rheumatoid disorders that are exacerbated
by exercise - High-degree atrioventricular block
- Ventricular aneurysm
- Uncontrolled metabolic disease (e.g., diabetes, thyrotoxicosis, or myxedema)
- Chronic infectious disease (e.g., mononucleosis, hepatitis, AIDS)
- Mental or physical impairment leading to inability to exercise adequately
refer to slide 12 of week 4 lecture PRTOAEA
When to terminate an exercise session
- Onset of angina or angina-like symptoms
- Drop in SBP of ≥ 10 mmHg with increasing workload or if SBP decreases below
the value obtained in the same position prior to testing - Excessive rise in BP: SBP > 250 mmHg; and/or DBP > 115 mmHg
- Shortness of breath, wheezing, leg cramps, or claudication
- Signs of poor perfusion – light-headedness, confusion, pallor, ataxia, cyanosis,
nausea, or cold and clammy skin - Failure of HR to increase with increased exercise intensity
- Noticeable change in heart rhythm by palpation or auscultation
- Client requests to stop
- Physical or verbal manifestations of severe fatigue
- Failure of the testing equipment
slide 15 ofweek 4 lecture PRTOAEA
