Improve Muscle Fitness
4 Principles (for any exercise but these are most related to Resistance Training)
1. Overload Principle
In order for a muscle to make improvements you must stress it above and beyond the level it is accustomed to.
Ways to overload a muscle:
Change frequency of workouts
Change exercises
Change weight lifted up or down
Change # of reps, sets
Change rest periods- these are important- always carry a watch
2. Progressive Overload Principle
Once your body acclimates to the overload, introduce a new and harder overload.
3. Arrangement of exercises (most specific to resistance training)
Sequence of exercises
Largest muscle groups first to smallest last
Why? If you fatigue the "helper" muscles you won't be able to lift enough to get a work out for your bigger muscles.
Large-----Small
Core-----Auxiliary
Structural----Body part
Multi-joint----single joint
For beginners: alternate body parts (upper then lower, back to upper, in same workout)
Super setting- for every exercise, the next exercise is the complete opposite exercise (e.g. crunches then back extensions)
For beginners: this is good because there is a built in rest time (to walk from one machine to the other)
Major benefit: symmetry- 50% of musculoskeletal injuries are due to muscle imbalances.
2nd most common reason people visit the doctor- low back pain.
4. Specificity of training
To improve your performance in x sport, you must train with exercises specific to the sport.
Cross Training is great for general conditioning but bad for excelling at individual sports.
Establish Their Goals: Needs Analysis
Part of the client assessment
Look at components of activity:
1. Types of muscular fitness
What does the Little Old Lady (LOL) need?: Endurance, strength, balance
What does the College Volleyball Athlete (CVA) need?: explosiveness, strength, hypertrophy, endurance (they are built on each other)
2. Energy systems
LOL: Older adults eat less, so they don‘t get everything they need; increase their protein intake (glycolic, aerobic)
CVA: ATP-CP System
3. Muscle Groups
LOL: All of them
CVA: All of them
4. Movement Patterns
LOL: Step ups
CVA: Vertical jump
5. Muscle Contraction Type
LOL: Eccentric & Concentric
CVA: Explosive eccentric & concentric
6. Primary injury site
LOL: Low back pain, knees, hips
CVA: None, what is the most common injury in this group? Ankles, knees, low back.
Muscular Fitness Assessment
Specific to client, gender, age, goals, etc.
1. Assess Muscular fitness leveL
LOL: Senior Fitness- Use chair sits, etc. There are many senior fitness books around. Leslie Crants uses these. There is a tremendous amount of research on senior fitness.
CVA: Vertical jump- find norms for Division 1 Female volley ball
Test every part of muscle fitness under what level they need to get to. This test is a 1RM test on every exercise.
2. Compare scores to the norms
3. Identify weaknesses
30% is low normal (I actually missed exactly what he said here. Someone please confirm this #. Thanks)
4. Address weaknesses via appropriate program design
See pg. 10 of packet
Must stress individuality of program. Must take into consideration recovery, diet, sleep, etc.
2nd half pg. 24 of packet
A great book to read is Designing Resistance Training Programs by Fleck and Kraemer
Overload Principle
How much weight should you be lifting???
FITT Principle is for Aerobic exercise programs
FIRMS is for Resistance training programs
Frequency: how many days per week you work the SAME muscle group. Minimum for ACSM is 2-3 times per week for the average American. Max: 48-72 hours rest between workouts.
Intensity: This is the foundation for reps, sets, and frequency
Reps: Consecutive movements (intimately related to intensity)
Muscle Group: This assessment should be done based on the same muscle group x times per week.
Sets: Groups of reps
Split Routine: aggressive (working out 9 times per week) Called 3 + 1.
M T W R F S S
am Chest/tri back/biceps chest/tri back/biceps chest/tri back/bi OFF
pm lower body OFF lower OFF lower OFF OFF
Middle of pg. 10 of packet
FIRMS is missing Rest periods- these are critical, they are specific to your goals, based on energy systems.
X RM (X= 1-20)
Repetitions Maximum
The heaviest weight that an individual can lift x # of times through a full range of motion and with proper technique (and with no assistance-not true in some situations).
Drives # of sets, reps, weight, and rest period.
When you tell people that strength and endurance are different, most people will say they want a little of both strength and endurance. Hypertrophy bridges the gap between them, not only with muscles but also the connective tissue. If you were to go straight from training for endurance to training for strength, not only would your muscles not be ready, but you would be much more likely to damage connective tissues, ie tendons.
How do you tell if you are tired? If you don't get within 3 inches of your normal vertical jump, you are tired and should stop.
How much weight should you use?
Must know 1 RM first.
There is a relationship between 1 RM and every other RM.
If 1 RM = 200lbs. on the leg press
3 x 12 RM= 140 lbs. (70% of your 1 RM)
20 RM = 100lbs. See table on pg.12 of packet. Memorize.
Test Sub-maximal RM for out of shape people
50lbs. = 8 RM estimate 1 RM
50/0.8 = 62.5lbs.
(Quick hint: if going from higher RM toward 1 RM, divide lbs. by %; when going from 1 RM to another RM, multiply lbs. by %)
The first part of any program is a base of endurance training.
12-20 reps this is a range of 70-50% of your 1RM weight which translates to 44-31 lbs.
#'s will differ slightly between tables. Beyond 20RM the relationship falls apart. After 10RM it isn't as great as the relationship from 1-10RM. And the table is only really good for large muscle groups like
Squat
Bench press
Lat pull down
Best for people who have some experience in resistance training. (Intermediate to advanced)
For a beginner, after testing their 1 RM you can design a program of progressive overload:
Week 1: 3x 12 @ 60lbs.
Week 2: 3x13 @ 60
Week 3 3x14 @ 60
Week 4: 3x 12 @ 65-70lbs.
The good thing about a program like this is that you don't have to be there to tell them to do this. It is self explanatory. However, every muscle will progress differently. Must have 1 RM for all major exercises/muscle groups and progress each according to its own time schedule.
ACSM guide for the General out of Shape American (1998)
1 set of 8-12 to RM 2-3 days a week. For an out of shape person, this is equivalent to 3 sets. This works until they are in any type of good condition at all.
Pg. 13 Periodization
A concept first developed in the Eastern Block Countries 1950's. Didn't catch on here until 1970's with Track and Field coaches.
Break up long term goal into short term goals. Build on top of muscle endurance and going up from there.
Pg. 14 Macrocycle -set a year training program
To turn Strength to power= pliometrics
To turn strength to endurance= interval training programs (H-L intensity over and over)
During Maintenance Period:
Frequency should Decrease
Intensity should Increase
Duration should Decrease
For more information on Periodization, look for recent books by Tudor Bompa.
ISOMETRIC TRAINING
100% MVC
Maximal Vollentary Contraction
5 contractions
6 seconds
>or = 30 is best to increase isometric strength.
Training at a specific joint angle has a + or - 20 degree carry over. Thus if you were to train isometrically at 90 degree joint angle, you would actually be strengthening a range from 70-110 degrees.
ISOKINEIC TRAINING
3 sets
8-15 reps
Machine moves from 0-300 degrees/sec.
Research shows that people should train at moderate speeds (179 degrees/sec) because training at x speed carries over to the speeds above and below. Closest you can get to isokinetic contractions without expensive machines is swimming.
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