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Lecture16-AcuteProgramVariables-AnaerobicTraining2.pptxKINS 2722: Methods of Exercise Leadership
Acute Program Variables – Anaerobic Training
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Fundamentals of Program Variables
Understand the difference between acute and chronic training variables
Understand the value, role, and application these variables in strength and conditioning programs
Describe and define acute program variables
Learn to apply the acute variables to create a periodized strength training program
Acute Program Variables
Variables that affect an individual training session or microcycle
All variables can be manipulated to affect all aspects of fitness, both for acute and chronic training programs
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Important Resistance Training Principles & Terminology
Specificity/SAID principle: the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome
Overload: assigning a workout or training regimen of greater intensity than the athlete is accustomed to
Variation: manipulation of acute program variables to ensure long-term adaptation
Progression: the process of altering training stress as a client adapts; also referred to as progressive overload
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Important Resistance Training Principles & Terminology
Program Design: complex process that requires recognition and manipulation of program variables
Mechanical work: the product of force and displacement
An athlete must generate metabolic (internal) energy to overcome external forces
Creatine phosphate system
Glycolytic system
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Resistance Training Program Design Variables
1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and repetitions
6. Volume
7. Rest periods
8. Training variation
9. Sequencing of training plan
10. Progression
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Needs Analysis and Training Approach
Before selecting acute program variables, must determine the most appropriate training approach for your client:
Muscular endurance: ability of the muscles to perform at a submaximal level for a prolonged period
Muscular hypertrophy: training designed to increase lean body mass
Muscular strength: maximum muscular force generation
Muscular power: ability to generate high force rapidly; important for sports performance
Multiple loading schemes should be implemented in a program to prevent overtraining, allow for progression, and maximize training adaptations!
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Determining Training Status
Determining Training Status
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Frequency
Number of training sessions per week
Important factors to consider include client training status, time availability, overall training stress, and non-training stress load (i.e. personal, family, work)
3 sessions/week are recommended for many athletes
Should be at least 1 recovery day, but not greater than 3 days, b/w sessions that stress the same muscle groups
Split routines: good for intermediate and advanced athletes
Upper body/Lower Body (4 days/week)
Chest, shoulders, triceps/lower body/back, trapezius, biceps (5 or 6 days/week)
Chest, back/lower body/shoulders, arms (5 or 6 days/week)
Total Body: good for beginners
Often performed 2-3 days/week
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Frequency
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Exercise Selection
Core exercises: multi-joint exercises that recruit one or more large muscle areas (chest, shoulder, back, hip, or thigh) and directly apply to the sport or exercise activity
Structural exercise: emphasizes direct or indirect loading of the spine; ex. Squat, deadlift, shoulder press
Power exercise: structural exercise performed explosively; ex. Power clean, push press, snatch
Assistance exercises: single-joint exercises that recruit smaller muscle areas (upper arm, abdominal muscles, buttocks, lower back, etc.); considered less important to improving sport performance
Often used for injury prevention and rehabilitation
Ex. Hip abduction/adduction machine, rotator cuff strengthening with cables, abdominal crunches
In novice or untrained individuals, the personal trainer should focus on developing a training base with primarily assistance exercise and a few basic core exercises. Also, 1 exercise per muscle group is sufficient in this population.
Power exercises have been shown to be extremely effective for athletes; However, they have also been shown to be safe and effective in non-athletic populations
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Core and Assistance Exercises
Back
Core: barbell row, seated cable row, pull-up, bent over row
Assistance: back extensions, lat pulldowns, high pulley lateral extensions
Chest
Core: bench press
Assistance: lying dumbbell press, dumbbell flys, dumbbell pullovers
Arms
Core: seated front presses
Assistance: Lateral raises, external rotation w/ pulley, bicep curls, triceps extensions
Legs
Core: back squat, front squat, leg press, Bulgarian split squat
Assistance: calf raises, hip abduction & adduction, hip extension, leg curl, leg extension; weighted glute bridges
Full Body
Core: Deadlift, all Olympic lifts (snatch, push jerk, power clean, etc.)
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Exercise Order
Sequence of resistance exercises performed during one session
Arranged so that one’s maximal force capabilities are available to complete a set with proper technique
Methods:
Power, other core, then assistance exercises
Upper and lower body (alternated)
Good for beginners
Maximizes rest b/w body areas; minimizes rest b/w sequential exercises
Push and pull exercises (alternated)
Ensures that the same muscle groups are not used in consecutive exercises
Superset: involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist); ex. Bicep curls triceps pushdowns
Compound set: involves sequentially performing two different exercises for the same muscle group; ex. Bent over rows cable pulls
Circuit training often occurs in the upper/lower format (must involve < 30 sec. rest b/w exercises)
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Training Load and Repetitions
Load: amount of weight assigned to an exercise set and is often characterized as the most critical aspect of a resistance training program; Some sources also refer to this as intensity
Expressed as % of 1-RM
Loads are highest in strength and power-focused programs and lowest in endurance-focused programs
Methods of determining training load:
Directly assessing the 1-RM – only used for core exercises
Estimating the 1-RM w/ multiple-RM testing or prediction equations
Using a % of client’s bodyweight for testing – good method for untrained individuals
Do not use 1-RM testing for assistance exercises or for exercises involving balance or single leg neuromuscular control (i.e step up)
6-RM or 10-RM tests are commonly used to estimate 1-RM
% of BW testing allows PT to calculate a trial load of a particular exercise in which client attempts to perform 12 – 15 reps
For multiple-RM testing, a minimum of 8-reps should be performed for assistance exercises
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% Body Weight Trial Load Testing
Training Load and Repetitions for Each Training Goal
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Volume
The amount of work that is accomplished during resistance training; also referred to as volume load
Volume load = sets x reps x weight
Set: a group of repetitions sequentially performed before the athlete stops to rest
Repetition: a complete concentric and eccentric phase of movement with full ROM and proper technique
Multiple vs. Single sets
Single set training ideal for beginners
Multiple sets are necessary for intermediate and advanced athletes
Drop Set: perform an exercise until failure, then drop (reduce) the weight and continue for more reps until you reach failure. Performed on minimal rest.
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Training Volume for Each Training Goal
**Regardless of training emphasis, for assistance exercises, a minimum of 8 reps should be prescribed to avoid excessive stress on the connective tissues and small muscle groups
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Rest Intervals
The time dedicated to recovery between sets and exercises
Highly dependent on the goal of training, the relative load lifted, and the athlete’s training status
Optimal hypertrophy may also benefit from longer rest periods, according to new research*
The shorter the rest period, the more metabolically demanding (combined use of aerobic and anaerobic pathways)
Longer rest periods (3+ min.) greater strength gains
** The above rest periods are for intermediate to advanced clients
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Variation
Everything works initially but nothing works indefinitely
Within-Session
Varying the rest periods - shorter rest intervals for assistance exercises; longer rest intervals for core exercises
Within-Week
The intensity of each exercise should be varied throughout a training week
Prescribing light days (75 – 80% RM values) and heavy days (90% of RM values) are recommended
Training to muscular failure increases risk of injury and has not been shown to enhance adaptations
Between-Week
Loading and unloading weeks are used to allow for sufficient recovery and facilitate adaptations
Ex. A client with a 1-RM squat of 300 lbs. is prescribed 3 sets of 5 reps. Based on the %1-RM chart, he should be able to perform 5 reps of 260 pounds (87% 1-RM). For his heavy day, it is sufficient to calculate 90% of 260 lbs. to use as his training load, which would be 240 lbs.
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Variation
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Sequencing
There is a mutual interdependence among each training goal
Similar to developing an aerobic base in cardiorespiratory training prior to progressing to higher intensities, it is important to develop a muscular endurance base before progressing into muscular strength training!
**All client should begin a resistance training plan with a focus on either muscular endurance or muscular hypertrophy
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Progression
Can be accomplished through increasing the loads, volume, and/or frequency
The best method of determining training load progression is through regular RM assessments
Load increases can range from 2.5 – 10% depending on the type of exercise, training status, and region of the body being
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Other Resistance Training Variables
Muscle Action
Most exercises have 3 phases
Concentric, eccentric, & isometric
Can be manipulated to progress and regress all exercises
Standard pace= 1 sec concentric, quick isometric pause, 2 sec eccentric
Elongating eccentric phase
1 sec concentric , then 2+ sec eccentric
Teach beginners movement patterns (must use lighter loads)
Helps with concentration and forces you to use less momentum and better form
Exercise order with respect to “combined training”
Resistance training combined with cardio (circuit training) – p. 402-403
Cardio before resistance training
Resistance training before cardio
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Plyometrics
Exercises that enable muscle to reach maximal force in the shortest amount of time (i.e. POWER)
Best performed/trained at beginning of workout when not under fatigue!
A form of resistance training that follows the same exercise science principles
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Benefits of Plyometric Training
Decreased risk of injury
Ex. Patellofemoral pain syndrome, ACL tears
Improved work performance
Physical occupations including construction workers, firefighters, police officers, soldiers, etc.
Improved sport performance
Sprint times
Jump height
Running economy
Agility
Balance
Dynamic joint stability
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Specific Phases of Plyometric Exercises
SEC = series elastic component (tendons)
PEC = parallel elastic component (fascial layers surrounding muscle)
CC = contractile component (muscle fibers)
**The faster the muscle is stretched, the greater the concentric force of contraction
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Plyometric Intensity
The amount of effort exerted by the muscles, connective tissues, and joints during the performance of an exercise; determined by the type of drill and distance covered
The personal trainer should choose the appropriate exercise based upon the goals, injury history, and training status of the client
Proper technique is essential in plyometric exercises to derive benefits
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Plyometric Frequency
Typically 1 – 3 sessions/week, depending on intensity
2x/week is best for moderate intensity plyometrics
Requires 48 – 72 hours of recovery
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Sets x reps performed during a given training session (total work performed)
Expressed as foot contacts for lower body exercises and throws or catches for upper body exercises
Ex. 3 x 10 standing vertical jumps = 30 ground contacts
Plyometric Volume
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Sprint Training
Performed first in a workout; requires long rest periods
Athletes must run at top speed in order to increase top speed!
Intensity: low – form drills; high – max effort sprint repeats
Frequency: 2-4 sessions/week athletes; 1-2 sessions/week non-athletes (depending on goals and training status)
Limited research on optimal frequency
Volume: sets x reps during a given training session, expressed as total distance covered
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Only clients with a well-established base of strength and optimal lower extremity flexibility should start a sprint training program; if a client is not prepared for high-intensity sprinting, injury is likely, especially hamstring strains
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Neuromotor Exercise - Acute Program Variables
Frequency
2 – 3 days/week recommended
Intensity
Easy – hard depending on type
RPE
Type
Yoga, tai chi, pilates
Stability ball training
Exercises involving motor skills (balance, agility, coordination, gait)
Proprioceptive training
Time
> 20 min./session
Can also involve sets and reps and be incorporated into a muscular endurance focused resistance training program
Ex. 2 x 15 swiss ball pikes for abdominal strengthening
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Table 15.9 Protocol for Percent Body Weight Strength Assessments for Women
Body part or muscle group Exercise BWT Factor
Trial load
Repetitions completed Adjustment
Training load
Chest Bench press (FW) 0.35 Bent-arm fly (CM) 0.27 Chest press (PM) 0.27
Back Bent-over row (FW) 0.35 Seated row (CM) 0.20
Pullover (CM) 0.20 Seated row (PM) 0.25
Shoulders Standing press (FW) 0.22 Seated press (PM) 0.15 Shoulder press (CM) 0.25
Biceps Biceps (FW) 0.23 Preacher curl (CM) 0.12 Low pulley curl (PM) 0.15
Triceps Triceps extension (FW) 0.12 Triceps extension (CM) 0.13 Triceps pushdown (PM) 0.19
Legs Dual leg press (CM) 1.00 Leg press (PM) 1.00
Abdominal muscles Trunk curl (CM) 0.20
The trial load is designed to allow 12 to 15 repetitions to be performed. FW = free weights; CM = cam-based machine; PM = pivot-based machine; BWT = body weight. To account for differences in body composition, use a maximum of 140 lb (64 kg) when determining testing loads for women.
Adapted from Baechle and Groves 1998 (10) and Earle and Baechle 2004 (26).
