Week 8 Flashcards
What to consider with resistance training prescription
- Why is client exercising
- what are the client’s goals
- how much time do they have available
- time availability as well as access to equipment
FITT for resistance training
Frequency: sessions/week
Intensity: %1-RM, RM, sets and reps
Time: Overall duration
Type: specific exercises; equipment
Training volume: wt lifted x reps x sets (5-10%)
General intensity classifications for resistance activities
- Very light effort: <30
- Light effort: 30-49
- Moderate effort: 50-69
- Hard effort: 70-84
- Very hard effort: >84
- Maximal effort: 100
Typical RT variables for intermediate strength focused training
- 2-3x per week (full or half body)
- 80-100%
- 1-8 reps
- 2-3 min rest
- 3-6 sets
- slow controlled tempo
- <10 second set duration
- method of progression: load
Typical RT variables for intermediate hypertrophy focused training
- 3-6x per week (full or half body)
- 70-85%
- 6-12 reps
- 1-2 minutes rest
- 2-5 sets
- slow-moderate tempo
- 10-30 second set duration
- method of progression: reps than load
Typical RT variables for intermediate endurance focused training
- 2-3x per week (full or half body)
- 50-75%
- > 12-15, 15-25 reps
- 0-1 minutes rest
- 2-3 sets
- slow <10-15, moderate-fast >15 reps tempo
- 30-60+ second set duration
- method of progression: reps or sets
Benefits of resistance training
- Improved MSK fitness
- Improved bone health
- Improved cardiovascular fitness
Study assessing low rep/high weight vs high rep/low weight
Methods:
- Quad resistance exercise for 10 weeks
- 1 group: high reps, 30% of 1RM
- Other group: low reps, 80% of 1RM
Results:
- No differences in muscle hypertrophy
- lower repetition group had a larger increase in isokinetic strength
- isometric no difference
- Practice produced neural adaptations
Follow-up
- Group 1: 20-25 reps at 30-50% of 1RM
- Group 2: 8-12 reps at 5-90% of 1RM
- Both groups periodically 1RM tested
- Results: no difference in hypertrophy or strength gains
Frequency RT
- 48 hours rest between muscle groups
- target different muscle groups on consecutive days
Sets RT
- 1 set may achieve similar strength benefits as 3 sets in novice lifters
- Health benefits are achieved with 1-2 sets
- Advanced lifters may perform multiple sets
Guidelines for rest between sets
- Multi-joint exercise with heavy loads and using a large muscle mass 2-3 min
- Smaller muscle mass 1-2 min
- Muscle endurance 1-2 min
- Power 4-5 min
Progressions in RT
- Made every 1-2 weeks (2-4 in older adults)
- Increase 5% in training load
Exercise order RT
- At least 1 exercise per major muscle group
- Usually recommended large muscle groups or multi-joint exercises 1st
- Alternate upper/lower or agonist/antagonist to maximize recovery
Warm up and cool down for RT
- Light aerobic exercise for a minimum of 5 min
- Perform a warm-up set (light load, high reps
Tempo recommendations
1 concentric
2 eccentric
Possible equipment for RT
- Machines
- Free weights
-tubing - Body weight
- soup cans/household objects
Conditioning methods
- Simple or straight sets
- Pyramids
- Supersets
- plyometric training
- circuits
Pyramids
Traditional:
- Start higher reps low weight and work up
- 75% 8-10 to 100% 1 rep
- New people
Reverse:
- Start at 100% 1 rep and work to 75% 8-10 reps
Circuit training
- Can improve strength, endurance and aerobic fitness
- 2-3 sets of 10-15 stations
- passive or active rest between exercises
- Pro: easy to set up and don’t get board
- Cons: if not right weight, timing is off (40-55%)
New exerciser with poor MSK fitness
Intensity: lower: 50-60%, upper 30-40%
Frequency/volume: 1 set, 10-15 reps, 1-2 days
New exerciser with fair to good MSK fitness
- Intensity: 50-70% 1-RM
- Frequency/volume: 1 set, 8-12 reps, 2 days/week
Regular exerciser with good, v.good or excellent MSK fitness
- Intensity: 70-80% 1RM
- Frequency/volume: 2-3 sets, 8-12 reps, 2-3 days/week
General recommendations for progression
- increase one fit variable by about 5-10% per week
- Improve capacity/endurance first especially if deconditioned, then focus on intensity
- Include time block for reassessment in plan
Adaptations to FITT prescription for over 60/ more frail
- 1 set of 10-15 reps
- progressions every 2-4 weeks
Adaptations to FITT for deconditioned person
- 30-40% 1 RM upper body
- 50-60% 1-RM for lower body
Forms of balance training
- Non Resistance balance training
- Resistance based balance training
Non resistance balance training
- Safe but challenging simple stationary positions and movement on a stable surface
- Two legs to one
- Vary planes
- Include sensory challenges
- add limb movement with stationary positions
- progress to body weight transference
- unstable surfaces, balance pads, discs, wobble boards
- add height dimension
Resistance Based balance training
- Incorporate challenging closed kinetic chain movements such as lunges, step -up, split stance positions that mimic weight transference situations
- Consider unilateral resistance exercises ex. single arm shoulder press alters the load of the base of support and requires spinal stability to perform the movement
- Consider unstable environments such as exercise balls or other balance apparatus to challenge the trunk and core with more traditional resistance movements
FITT for balance and stability
- 2-3/week
- 10-15 minutes
- place in warm up, cool down or resistance training
- Should involve high activation of the trunk and low resistance load
- For more active person, consider higher intensity lifts and a relatively stable surface
