Exercise Prescription for Resistance Training NSCA Chapter 15
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acsm.org Position Stand Progression Models in Resistance Training for Hea...
Exercise Prescription for Resistance Training NSCA Chapter 15
Download | |
acsm.org Position Stand Progression Models in Resistance Training for Healthy Adults
Components of a Resistance Training Program | | | | | | | | |
Initial Consultation Selection of Exercises Frequency Order of Exercises Load (weight) Volume: reps and sets Length of Rest Periods Variation Progression
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Initial Consultation
Initial Consultation |
Primary Resistance Training Goal Muscular Endurance Hypertrophy z Muscular Strength z z
Selection of Exercises | |
Specificity Time Available z
Alternating curls vs two arm curls
Equipment Available | Client’s Experience |
z
Client must be comfortable with the proper technique. If they aren’t, TEACH THEM!
2
Core Exercises |
Core exercises must meet two criteria z z
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Multi-joint Should recruit one or more large muscle group with the synergistic help of one pr more smaller muscle group
One core exercise can affect as many muscles or muscle groups as 4 to 8 assistance exercises
Structural Exercises |
A core exercise that places axial stress on the spine. The torso muscles must maintain an erect or near-erect posture when performing the exercise
Assistance Exercises |
Must meet these two criteria z z
Single-joint exercise Must recruit only one muscle group
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Selection of Exercises Training Programs typically should include both Core and Assistance Exercises | Choose at least one exercise per muscle group (chest, shoulders, upper back, hips/thighs, biceps, triceps, abdominals, calves) |
Frequency |
Beginner 2-3 days/week
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Intermediate 3-4 days/week
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Advanced 4-7 days/week
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Allow at least one day, but no more than three, between workouts that stress the same muscle group or groups
z
z
Beginners need more rest Not as much rest as beginners
Frequency |
Trained athlete –frequency of resistance training relative to season z z
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Off-season Preseason
4-6 3-4
In-season Postseason
1-2 1-3
1 day/week is adequate to maintain strength gains if resistance is not decreased
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Split Routines |
Four or more workouts evenly spread throughout the week with each workout training only a certain part of the body Lower body/upper body Push/pull/lower body – back and biceps/chest and triceps z Chest and back/lower body/shoulder and arms (single-joint) z z
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Power z z z z
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Multi-joint Require most skill Most affected by fatigue High energy expenditure
Nonpower Core z z
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Order of Exercises
Multi-joint Require muscular stabilization of posture
Assistance (single joint) z z z
Single-joint Less important for sport performance More important in injury prevention and rehabilitation
Order of Exercises |
Large to small – a maximal stimulus is placed on all muscles involved in an exercise z z z z z z z z
Upper legs and hips Chest and upper arms Posterior legs Upper back Lower legs Shoulders Arms Abdomen/low back
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Order of Exercises |
Progression (large to small) z z
Alternate lower and upper body exercises All lower followed by all upper body exercises
Order of Exercises |
Push/Pull – alternate pushing and pulling exercises for upper and lower body z z
More recovery with less fatigue Time efficient
Load (Weight) Assign load based on a 1 RM (Repetition Maximum) | Assign load based on estimation of 1 RM | Assign a load zone (8-12 RM) which equates to a percentage of 1 RM |
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Based on Measured 1 RM |
Measure 1 RM for each exercise and compute % corresponding to goal and level of training z z z z
Resistance = 70-80 pounds for bench press Consider the client – is max testing appropriate? Protocol for 1 RM testing – page 235
Based on Estimated 1 RM | |
Prediction Equations – most accurate when loads are heavier – use < 10 RM (> 75% 1 RM) Record load for a 10 RM or less and use Table 15.4 on page 373 – 375 to estimate 1 RM • • • • z
Example: Client lifts 8 repetitions to fatigue of 72 pounds Table 15.4 – go across top to reps performed (8 RM) Go down column to weight lifted (72 pounds) Move to left on that row to load listed under 1 RM (left across the row to 90 pounds)
Estimated 1 RM = 90 pounds
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Assign a Load Zone Relationship of submaximal load calculated as % 1 RM and repetitions performed | Table 15.3 - Page 371 |
% of 1 RM and Reps (p 371) |
% 1 RM 100 95 93 90 87 85 83 80 77 75 70 67 65
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Number of Repetitions 1 2 3 4 5 6 7 8 9 10 11 12 15
Weaknesses of % 1 RM Tables | |
| | | |
Assume a linear relationship – may be curvilinear Resistance-trained athletes may be able to exceed number of reps in Table (lower body) Applies only to ones set, not multiple sets Bench press, squat or power clean – specificity Machines (more reps) vs free weights Smaller vs large muscles – may get less reps with smaller muscles and more than predicted with larger muscles
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Assign a Load Zone | | | |
Example: Intermediate Goal: 75-85% 1 RM Table: 6-10 RM Pick a weight (T & E) that can be lifted no more than 10 times but not less than 6 and start there. When they can complete 2 sets of 10 repetitions to fatigue at 2 consecutive workouts, increase weight.
Usually defined as a product of Reps x Sets x Resistance
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Repetition- One execution of an exercise Set- A group of repetitions followed by rest
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Sets |
Single vs Multiple Set Program- no differences for strength Untrained First several months of a program z Insignificant increases in short term become more important long term z z
Volume Strength: 2-6 sets of ≤ 6 reps (core) ≥ 8 reps (assistance) | Hypertrophy: 3-6 sets of 6-12 reps | Endurance: 2-3 sets of ≥ 12 reps |
Except novice!
Do not increase training volume too quickly!!!!!!!!
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Rest Periods Goal of training program Training status | Relative load lifted | |
Rest Period – (Table 15.9) Strength: 2-5 min Hypertrophy: 30-90 sec | Muscular Endurance: ≤ 30 sec | |
Variation |
The purposeful change of program design variable assignments to expose a client to new or different training stressors. Pyramid Within Week Variation z Periodization z z
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Progression |
2-for 2 rule z
If a client can complete two more repetitions than the repetition goal in the final set of an exercise for two consecutive training sessions, then increase the load in all the sets of that exercise for the next training session.
