Resistive Exercise Instructional Methods

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Resistive ExerciseInstructional Methods

• KNR 285
• Betty A. Henson

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Resistance Training

• Requires the body to move against an opposing
  force-usually some type of equipment.
• Muscular Strength maximal amount of force a
  muscle or group of muscles can generate in a
  single maximal contraction or with a single
  maximal effort.
• Muscular Endurance capacity to exert repetitive
  muscular force or the ability of the muscle to
  remain contracted or contract repeatedly for long
  periods of time.

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ACSM Guidelines

• Resistance training should be progressive,
  individualized, and provide a stimulus to all the
  major muscle groups.
• One set 8-10 exercises for major muscle groups
• 2 days/week minimum
• 3-20 repetitions to fatigue (RPE 19-20)
• Example chest press, shoulder press, tricep
  extension, bicep curl, lat pull-down, lower back
  extension, ab crunch, leg extension, leg curl,
  calf raise

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Positive Changes with Resistive Exercise

• Muscles become stronger, more toned
• Muscles show less fatigue
• Less prone to injury
• More lean tissue-higher metabolic rate
• Aids bone health
• Healthier body composition
• Helps offset natural aging process

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Training Principles

• All effective exercise programs are based on
  three general training principles specificity,
  overload, and progression. A program that
  attends to only one or two of the three
  principles can result in unmet client goals, poor
  adherence, and possible litigation due to injury.

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Training Principles/Terms

• Specificity training in a specific way for a
  specific result or change
• Overload a training stress or intensity greater
  than what a client is use to in order to see
  continual physiological adaptations
• Progression as the training status improves
  over time, training stress or intensity continues
  to increase
• Hypertrophy Increase in the size of the muscle
  fiber.
• Atrophy A reduction of muscle size due to
  detraining or age.

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Muscle Balance

• Muscles that need strengthening
• Gluteals
• Latissimus dorsi
• Triceps
• Rhomboids/middle trapezius
• Hamstrings
• Anterior tibialis
• Shoulder external rotators
• Posterior deltoids
• Erector spinae
• Abductors
• Adductors
• Abdominals

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Muscle balance

• Muscles that need stretching
• Gastrocnemius
• Anterior/medial deltoids
• Hamstrings
• Pectoralis major
• Upper trapezius
• Quadriceps/iliopsoas

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5 Primary Movements of Exercise

• Bendand-lift movements (squatting) Squatting
  movements are performed many times in our day as
  we sit/stand from a chair and pick up things from
  the floor.
• Single-leg movements (lunging) Single leg
  balance and movement are critical in walking.
• Pushing movements Occur in 4 directions
  forward, overhead, lateral (pushing open a
  sliding door), downward (lifting up from a chair)
• Pulling movements Pulling open a car door,
  bent-over row, pull-up
• Rotational movement Reaching across the body,
  rotation of spine during gait.

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Types of Equipment

• EZ Curl Bars
• Fixed Bars (plates permanent)
• Weight Plates/Collars

• Standard Bar 1 1/8 diameter, 5-7 ft long,
  weighs about 20 lbs
• Olympic Bar 2 1/8 diameter, 7 ft long, weighs
  45 lbs.

• Weight Stack Machines
• Plate Loaded Machines
• Smith Machine
• Cable Machines

• Dumbbells
• Adjustable Dumbbells/Power Block
• Benches

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Muscle Anatomy 101Chapter 1

• About 40 of the body tissues are made up of
  skeletal muscle.
• We focus on about 430 muscles in training.
• Purpose of muscles To provide force to move the
  joints of the body in the different directions or
  planes that they are designed to move in.
• Chemical composition 75 water, 20 protein, 5
  other

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Muscle Facts

• Everything is driven by muscles.
• Muscle is more dense than fat.
• Fat takes up 28 more volume than muscle.
• Muscle is wet. Fat is dry.
• Most people gain 5-5 ½ lbs of muscle over 16
  weeks of training.
• 5 lb. increase in muscle 50 kcal increase/day
  of RMR

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Muscle Facts

• Women respond better to full body workouts.
• Women need less rest time because of estrogen.
• As muscle cells age they become more round and
  lose a lot of space instead of being compact and
  angular or square.
• With aging
• 1. Fiber size decreases
• 2. Loss of fast twitch fibers occurs
• 3. Loss of ability to activate motor units

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Muscle Facts

• After age 30, people start to lose muscle mass.
• With aging, motor nerves (nerves that turn on
  muscle fibers) become disconnected from
  individual muscle fibers.
• Estimated by age 70, 15 of the motor nerves
  become disconnected from their fibers.
• By age 75, about 25 of men and 75 of women can
  NOT lift more than 10 lbs.

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Terms

• Flexion A movement occurring at a joint that
  decreases the angle of the joint.
• Extension A movement occurring at a joint that
  increases the angle of the joint.
• Agonists Primary movers of a joint in one
  direction.
• Antagonists Muscles that oppose the movement.
• Synergists Muscles that assist in the movement.

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Skeletal Muscle Characteristics

• Musculo-tendinious unit consists of muscle
  belly and tendons. When a muscle contracts
  (shortens), it moves a bone by pulling on the
  tendon that attaches the muscle to the bone.
• Muscles consist of individual muscle cells or
  muscle fibers. They are connected in bundles. A
  single muscle is made up of many bundles of
  muscle fibers covered by layers of connective
  tissue that hold the fibers together.
• The muscle fibers are made up of smaller units
  called myofibrils. When the brain signals the
  muscle to contract, protein filaments within the
  myofibrils slide across one another causing the
  muscle fiber to shorten. (actin and myosin -
  Sliding Filament Theory)

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Muscle Fibers
Slow Twitch (Red) Type I High capacity for
aerobic energy supply. Very efficient in
producing ATP. Fatigue resistant. Speed of
contraction of slow twitch fibers is much slower
than fast-twitch. They are adapted for low
intensity, long duration activities. They
utilize aerobic energy system for fuel. Fast
Twitch (White) Type II High capacity for rapid
force development. Rely on anaerobic metabolism
for fuel. They are explosive and powerful, but
fatigue quickly.

• Weight training causes the SIZE of the individual
  muscle fibers to increase by increasing the
  number of myofibrils.
• Fibers can grow 20-70, but average is 20-45.
  (Fast twitch can get 2x larger)
• Different muscles within the body have different
  of Type I and II fibers.
• Fibers range in length from about 3 to 9 cm.
  (1.9-3.5 in.)

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Muscle Fibers

• of Type I and Type II fibers varies for each
  person.
• Mainly dependent upon heredity and a small extent
  on training adaptations.
• No differences in fiber type have been observed
  between men and women, however, men generally
  have more numerous and larger muscle fibers than
  women.
• A person can NOT change one fiber type into
  another fiber type. Fibers become more
  conditioned and functional with training.

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Motor Units

• Motor units (nerves connected to muscle fibers)
  are recruited to exert force

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Motor Units/Size Principle

• Size principle states that motor units are
  recruited from the smallest to the largest based
  on the force demands on that muscle.
• Low threshold motor units are recruited first and
  are composed mainly of Type I fibers.
• Higher threshold motor units are recruited when
  lifts are performed with more resistance and
  increased demands.
• Higher threshold motor units are composed of
  mainly type II fibers. Recruited when lifts are
  1-5 RM

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All or None Law

• When a specific motor unit reaches its threshold
  level for activation, all the muscle fibers in
  that motor unit are activated fully.
• Load or amount of weight lifted determines the
  number of units recruited.
• Different types and numbers of motor units are
  recruited with different load variations.
  (periodization of training)

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Types of Muscle Actions

• Concentric Shortening of the muscle occurs.
  Positive phase.
• Eccentric Lengthening of the muscle occurs.
  Negative phase.
• Isometric Muscle is activated and develops
  force, but no movement occurs.
• It is joint-angle specific. Increase in muscle
  fiber recruitment at the trained angle.
• Goal to increase strength at the weakest point.
  Helps with sticking joints.
• Used in rehab/physical therapy.

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Isotonic Training

• Most Common-referred to as weight training with
  free weights or machines.
• Advantages
• May be most beneficial to overall health
  strength, tone, endurance.
• Improved tendon and ligament strength
• Less risk of injury
• Decreased incidence of arthritis and low back
  pain
• Improved bone strength, energy and fat loss.

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Free Weights vs Machines

• Machines
• Safe
• Convenient
• Easy to Use
• Dont need spotter
• Rapid, effortless change of resistance
• Controlled range of motion
• Provide both positive and negative resistance
• Expensive

• Free Weights
• Requires more balance, coordination
• Allow for a free range of motion
• Versatile
• Provide positive and negative resistance
• Require a number of muscle groups to work
  together when lifting
• May require a spotter
• Require time and
• effort to adjust resistance

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Terms

• Repetition One complete movement of an exercise
• Set Group of repetitions
• Repetition Max (RM)-Maximal number of reps per
  set that can be performed with proper lifting
  technique using a given resistence.
• 1RM Heaviest resistance that can be used for 1
  complete repetition of an exercise. (Prediction
  chart on page 102)
• Intensity Amount of weight lifted on a
  particular set.
• Can increase intensity by increasing wt., reps,
  sets or decreasing rest time

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Basic Exercise Technique Guidelines

• Safety
• Risk is involved anytime there is physical
  training. Need
• Correct lifting techniques
• Spotting
• Proper breathing
• Well maintained equipment
• Appropriate clothing
• Spotters have 3 main functions
• To assist the trainee with completion of a rep
• To critique the trainees exercise technique and
  be a coach
• To summon help if needed.

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Spotting

• 4 FREE Weight exercises that require spotting
• Overhead (e.g. standing shoulder press)
• Over the face (e.g. bench press, lying tricep
  extension)
• With the bar on upper back and shoulders (e.g.
  back squat)
• With a bar positioned on the front of the
  shoulders or clavicles. (e.g. front squat)

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Types of Grips

• Overhand (pronated)
• Underhand (supinated)
• Alternated When spotting on the bench press and
  performing dead lifts
• Neutral Grip Palms face in and knuckles pointed
  out to the side.

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Type of Grip Widths

• Close (narrow) grip
• Wide
• Hip Width
• Shoulder-width

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Lifting Techniques

• Acquire a good grip (closed grip thumb wrapped
  around bar)
• Have a stable position
• Object being lifted stays close to the body
• Learn to use legs, not back to do the lifting

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Points of Contact

• Back of Head
• Upper Back and Shoulders
• Lower Back and Buttocks
• Feet

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Breathing Techniques

• Best advice is to exhale during the hardest part
  of the exercise and breathe in during the easier
  part of the exercise.
• Valsalva Maneuver Breath holding. Causes an
  increase in the pressure of the chest that can
  have an undesirable side effect of exerting
  compressive forces on the heart. Can also raise
  blood pressure.

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Weight Training Belts

• Used to help support lumbar area.
• Recommended for ground-based structural exercises
  that load the trunk and place stress on the lower
  back. Examples Back/Front squat, standing
  shoulder press, deadlift, and exercises involving
  lifting maximal or near-maximal loads.
• Weight belts are not needed for exercises that do
  not load the trunk, even if it places stress on
  lower back. Examples Lat pulldown, bench
  press, bicep curl, leg extension

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Components of a Resistance Training Program

• Initial consultation and fitness evaluation
• Choice (exercise selection)
• Frequency
• Order (exercise arrangement)
• Load (weight)
• Volume (repetitions and sets)
• Rest periods
• Variation
• Progression

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Initial Consultation

• Consult with client to assess compatibility,
  establish a client-trainer agreement and discuss
  exercise goals.
• Evaluate clients exercise history and current
  level of fitness to determine a baseline for
  improvements, identify strengths and weaknesses,
  determine their experience with resistive
  exercise, identify areas of injury or
  contraindications, review/conduct fitness
  evaluation and refine exercise goals.

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Primary Goal

• The critical information needed before designing
  the resistive program is the clients primary
  goal or outcome.
• Specificity principle dictates that training a
  client in a specific manner will produce a
  specific result. To reach a specific goal one
  has to follow a specific program.
• Three primary resistance training goals are
• Muscular endurance
• Hypertrophy
• Muscular Strength

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Table 6.1 Pg 118
Frequency (times/wk) Intensity (1RM) Volume Rest
POWER 1-2 85-95 1-4 reps 1-2 sets 4-6 min.
STRENGTH 3-4 75-85 4-8 reps 3-4 sets 2-3 min.
HYPERTROPHY 4-6 60-80 8-12 reps 4-6 sets 30-90 sec.
ENDURANCE 5-7 lt60 12-15 reps 5-7 sets lt30 sec.
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CHOICEChapter 3

• Exercise choice is influenced by
• The specificity principle
• How much time the client has to exercise
• What equipment is available
• Clients experience with correctly performing
  resistive exercises

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Types of Exercises to Select

• Preferentially choose core exercises, as they are
  typically more effective in reaching client
  goals.
• Core exercises meet these two goals
• Involve movement at two or more primary joints
  (multi-joint exercise)
• Exercise recruits one or more large muscle group
  (s) or areas (i.e. chest, shoulders, upper back,
  hips/thighs) with the synergist help of one or
  more smaller muscle groups or areas (i.e. biceps,
  triceps, abdominals, calves, neck, forearms,
  lower back, or shins)
• One core exercise can affect as many muscles or
  muscle groups as 4 to 8 assistance exercises.

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Examples

• Bench Press Pectorals, anterior deltoids,
  triceps
• Leg Press Quads, Hamstrings, Gluteus
• Lat pulldown Latissimus dorsi, pectoralis
  major, biceps
• KNOW TABLE 1.1b, page 13

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Structural Exercises

• A core exercise that places stress (load) on the
  spine
• Examples Power clean, shoulder press, back
  squat
• Structural exercises requires the torso muscles
  to maintain an erect or near-erect posture when
  performing the exercise.
• Structural exercises that are performed very
  quickly are termed power or explosive exercises
  (push press, power clean, snatch, high pull)

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Assistance Exercises

• Exercises that help to maintain muscular balance
  across joints, help prevent injury or
  rehabilitate a previous injury, or isolate a
  specific muscle or muscle group.
• Assistance Exercises meet these two criteria
• It must involve movement at only one primary
  joint (a single-joint exercise)
• It must recruit a smaller muscle group or only
  one large muscle group or area.
• Examples bicep curl, dumbbell fly

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Beginner/Intermediate Programs

• Beginner Basic guideline is one exercise per
  muscle group. (Chest, shoulders, upper back,
  hips/thighs, biceps, triceps, abdominals, and
  calves)
• Intermediate May include two exercises per
  muscle group, different exercises for each muscle
  group throughout the week, or both
• Specialized programs are designed for those with
  a specific condition, recent injury, or is a
  well-trained athlete.

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Frequency of training

• Influenced by
• Client training status beginner (2-3 days/wk)
  vs intermediate vs advanced (split routines, 4-6
  day/wk)
• Impact of other activities or exercise
• Clients personal schedule

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Order

• Order or the sequence of exercises is influenced
  by the specificity principle, but is primarily
  dictated by the type and characteristics of the
  selected exercises.
• To maximize ones ability to complete all the
  exercises in one workout, it should be arranged
  in an order such that fatigue caused by one
  exercise has the least possible impact on the
  quality of effort or the technique of the next
  exercise.

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Primary Methods of Order

• Power, Core Exercises First (multi-joint), then
  assistance exercises (single-joint)
• Example
• 1. Back squat 5. Biceps Curl
• 2. Leg press 6. Lying triceps extension
• 3. Bench press 7. Lateral raise
• 4. Lat pulldown 8. Wrist Extension

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Primary Methods of Order

• Alternate Upper body and Lower Body Exercises
• Good for those clients who cannot tolerate
  several upper body or lower body exercises in a
  row or one who wants less rest intervals to
  shorten length of workout.
• Example
• 1. Leg Press 5. Leg extension
• 2. Bench press 6. Dumbbell bicep curl
• 3. Lunge 7. Leg curl
• 4. Shoulder press 8. Triceps Extension

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Primary Methods of Order

• Alternate Push(away from body) and Pull
  (towards body) Exercises
• Good arrangement option for untrained individuals
  resuming resistance training after an injury or a
  vacation as same muscle group will not be used
  for two exercises in a row.
• Example
• 1. Back Squat 5. Incline bench press
• 2. Leg curl 6. Dumbbell biceps curl
• 3. Standing heel raise 7. Shoulder press
• 4. Upright row 8. Lat pulldown

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Primary Methods of Order

• Combination Methods
• One common method is to combine two of the
  methods such as core exercises and then
  assistance exercises with alternate push and
  pull. Often lower body performed first and
  then upper body. Helps to minimize fatigue in
  individuals.
• B. Compound Sets and Superset
• Completing a set of two different exercises in
  succession without a rest period which
  works the same primary muscle group is a compound
  set. (bench press/dumbbell fly)
• Two exercises that stress opposing muscle groups
  is a superset. (bench press/seated row)

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Intensity (Load)

• Determining the proper amount of weight is the
  most difficult but most important variable to
  consider.
• Two step process Gather information (or test)
  to determine clients ability to handle loads for
  selected exercises. Then assign actual load.
• Based on primary training goal endurance,
  hypertrophy, strength
• Inverse relationship between amount of weight
  lifted and reps.

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1 RM

• The maximum amount of weight one can perform for
  1 repetition while maintaining proper form and
  technique.
• Loads are assigned either as a percentage of 1RM
  or as a specified repetition maximum for a
  certain amount of reps (heaviest load lifted for
  a certain number of reps).
• If a client completes exactly 15 reps of the leg
  press with 100 lbs., the clients 15RM for only
  the leg press is 100 lbs.
• Mainly used for intermediate/advanced
  individuals, not the untrained, recently injured,
  or those under medical supervision.

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Volume

• The total amount of weight lifted in a training
  session.
• (Reps x Sets x Weight)
• Influenced by
• The persons training status. For the untrained
  one set may be appropriate for several months.
• Primary training goal. Endurance, hypertrophy,
  strength

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Rest Periods

• The time period between multiple sets of the same
  exercise.
• Influenced by
• Training goal The heavier the load, the longer
  the rest.
• Clients training status The untrained or
  deconditioned will need longer rest periods.

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Variation

• The purposeful change of the program design
  variable assignments to expose one to new or
  different training stressors.
• Without variation, progress will level off or
  decrease, especially if one becomes bored or
  overtrained.
• Even intermediate or advanced clients who perform
  several months of heavy resistance training can
  experience decreases in strength and
  neuromuscular activation.
• Periodization of training is used to continually
  challenge the body, ensure improvements, provide
  for recovery and prevent staleness.

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Variation with Other Protocols

• SET SYSTEM Most popular type of training.
  Person does an exercise for a given number of
  repetitions, or a set, then rests before
  performing another set.
• SUPERSETS An exercise set for a particular
  muscle group is followed by an exercise for the
  opposing muscle group. (biceps/triceps)
• SUPER MULTIPLE SET Same concept as supersets,
  but the lifter completes all of the sets for a
  given muscle group, then completes the same
  number of sets for the opposing muscle group.
• SPLIT ROUTINE Requires a great amount of time
  and work. Lifter alternates muscle groups worked
  each day, and works out more days/week.
• Example M, W, F work arms, legs and abs T,
  Th, Sa, work chest, shoulders and back.

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Variation with Other Protocols

• PYRAMID SYSTEM Adding weight until the lifter
  can complete only one repetition.
• Example Bench press with a set of 10 reps,
  then add weight, complete 8-9 reps, add weight,
  complete 6-7 reps continuing until the final set
  is 1 repetition. (Light to Heavy) Can also
  pyramid down from heavy to light weights,
  increasing the repetitions as weight is removed.
• NEGATIVES Emphasis is placed on the eccentric
  part of the exercise. Slower repetitions are
  suggested. (Muscle soreness is usually a
  result.)
• SUPER SLOW Both concentric and eccentric
  movements are slowed down to achieve maximum
  contractions.

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Variation

• Within-the-week Variation Each workout within
  the week can be varied.
• For some, it could be a per session change each
  week to incorporate endurance, hypertrophy and
  strength.
• For more advanced it may be heavy days and
  light days in a split routine.

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Progression

• 2-for-2 rule When one can complete two more
  repetitions than the repetition goal in the final
  set of an exercise for two consecutive training
  sessions, then the load can be increased by 5-10
  in each set.

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Individual Body Types

• Endomorph Storage as pear-shaped, short leg
  and arms
• Mesomorph Solid, muscular, large-boned
  physique wide shoulders, narrow hops,
  well-muscled
• Ectomorph Slender bodies and slight build very
  little body fat, long arms and legs narrow chest
  and hips.

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Strength AssessmentChapter 5

• Self-Assessment May be the best choice for
  those whose goal is for fitness.
• Look at current levels of strength compared with
  past levels of strength.
• Is the client constantly having problems doing
  everyday tasks that he/she use to do?
• Do you want to run faster or jump higher in
  sports?

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Strength Assessment

• 1 RM If goal is performance then a 1 RM or a
  computer-based assessment may be more beneficial.
• Allows you to establish a baseline for
  intensities and loads.
• Usually only major muscle groups of the body are
  tested.
• Many sets of the exercise are performed to get to
  the actual 1 RM.
• Must take appropriate safety precautions.
• See page 101 for 1 RM of Bench Press, page 102
  for chart.

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Anthropometric Measurements

• Simple way to measure strength/change.
• Use a tape measure to measure the circumference
  of a variety of big muscle groups such as upper
  arms, chest, thighs and calves.
• Can chart loss/gain in muscle size.

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Senior Fitness Tests

• Assess the key physiological parameters (i.e.,
  strength, endurance, agility, and balance) needed
  to perform common everyday physical activities
  that often become difficult for older individuals
• Two specific tests included in the SFT, the 30-s
  chair stand and the single arm curl, can be used
  to assess muscular strength and endurance in most
  older adults safely and effectively.

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30 Second Chair StandSenior Fitness Test
ManualHuman Kinetics

• Protocol
• Sit on chair, arms crossed at the wrist and held
  at the chest
• Count the number of times the client stands up in
  30 seconds
• Rest is allowed, but the clock keeps running

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Scores 30 Sec. Chair Stand
AGE FEMALE MALE
60-64 12-17 14-19
65-69 11-16 12-18
70-74 10-15 12-17
75-79 10-15 12-17
80-84 9-14 10-15
85-89 8-13 8-14
90-94 4-11 7-12
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30 Second Arm Curl TestSenior Fitness Test
ManualHuman Kinetics

• Protocol
• Women 5 lbs Men 8 lbs.
• Sit in chair with elbow extended, using hammer
  grip
• Test is conducted with dominant hand
• Tester can hold upper arm, so only lower arm
  moves
• Client curls the dumbbell upward, turning the
  palm up
• (flexion with supination)
• Arm must be fully bent and then fully
  straightened

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Scores Arm Curl
AGE MALE FEMALE
60-69 15-22 12-19
70-79 13-21 11-17
80-89 10-17 8-15
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Squat Test for Average Healthy Adults

• Protocol
• Stand in front of a chair or bench with feet
  shoulder width apart
• Proper chair size is one where your knees are at
  a right angle when you are sitting.
• Perform chair squats until fatigue
• Place your hands on your hips
• Squat down and lightly touch the chair before
  standing back up
• Continue until fatigued.
• Topendsports.com

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Squat Test (Men)
AGE 18-25 26-35 36-45 46-55 56-65 65
EXCELLENT gt49 gt45 gt41 gt35 gt31 gt28
GOOD 44-49 40-45 35-41 29-35 25-31 22-28
ABOVE AVE 39-43 35-39 30-34 25-28 21-24 19-21
AVERAGE 35-38 31-34 27-29 22-24 17-20 15-18
BELOW AVE 31-34 29-30 23-26 18-21 13-16 11-14
POOR 25-30 22-28 17-22 13-17 9-12 7-10
VERY POOR lt25 lt22 lt17 lt13 lt9 lt7
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Squat Test (Women)
AGE 18-25 26-35 36-45 46-55 56-65 65
EXCELLENT gt43 gt39 gt33 gt27 gt24 gt23
GOOD 37-43 33-39 27-33 22-27 18-24 17-23
ABOVE AVE 33-36 29-32 23-26 18-21 13-17 14-16
AVERAGE 29-32 25-28 19-22 14-17 10-12 11-13
BELOW AVE 25-28 21-24 15-18 10-13 7-9 5-10
POOR 18-24 13-20 7-14 5-9 3-6 2-4
VERY POOR lt18 lt13 lt7 lt5 lt3 lt2
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SQUAT PROGRESSIONSChair Squat
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Partner Squat
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Holding on to Stable Object
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Wall Squat
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• SB Wall Squat

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Body Weight Squat
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Smith Machine Squats
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Back Squat
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Safety, Soreness, Injury

• Warming Up/Cooling Down
• Need a proper warm-up with 5-10 minutes of light
  aerobic exercise to increase core temperature.
• Perform warm-up sets using a light load for each
  new exercise.
• Cool down to help the body bounce back.
• Helps the lactic acid clear for processing and
  waste removal.
• Spend 5-10 minutes on a bike and then stretch the
  major muscle groups used.

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Perform Exercises Correctly

• Resist the temptation to load up the bar with as
  much weight as possible and turn it into a
  competition. Overloading leads to using momentum
  to perform lifts.
• Do not lurch or twist body parts during a lift.
  Maintain proper form.
• Avoid performing a partial range of motion during
  an exercise. The most difficult segments of
  muscle actions is the beginning and end of a
  given range of motion.
• Maintain proper positioning of the neck. Ears
  should be in line with or slightly in front of
  the shoulders.
• Maintain proper position of the lower
  back-especially during core exercises.
  Overarching of the back is common when loads are
  heavy. Underarching of the lower back is common
  when lifts are performed from the floor, such as
  the deadlift. Proper position is to have tight
  abs and a slight arch in lower back (neutral
  spine).

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Muscle Soreness

• Caused by the muscle undergoing unaccustomed
  stress, microscopic tears in the muscle cells.
  This causes swelling and inflammation in the
  muscle which creates the associated pain and
  stiffness.
• DOMS Delayed-onset muscle soreness. Treatments
  include stretching, ibuprofen, and a light
  workout the next time.
• DOMS occurs to a greater degree when exercise is
  intense and especially following eccentric
  training.
• Soreness vs Pain What is the difference?

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HEALTH-RELATED COMPONENTS OF FITNESS

• Cardio-respiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

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Total Conditioning Program

• A total conditioning program consists of
  different programs which will include all of the
  5 health- related components, along with the
  goals of the client.
• Whether concurrent strength and endurance
  training are compatible may depend on
• Training Intensity
• Training Volume
• The Individual
• Overtraining may be more of a reason that
  programs are not compatible.
• Exercise prescription must consider the demands
  of the total program to ensure that the volume of
  exercise does not become counterproductive.

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Flexibility

• Static Stretching is the preferred method of
  stretching.
• Factors that affect flexibility
• Joint structure and related connective tissue.
  One cannot change the joint structure and range
  of motion for each joint will vary.
• Soft tissue muscle tissue, connective tissue,
  skin, scar tissue, fat tissue all affect
  flexibility
• Age Aging decreases the natural elasticity of
  the muscles, tendons and joints resulting in
  stiffness.
• Gender Differences tend to be joint specific
  and do not always favor women.
• Muscle temperature Warm muscles stretch better.
• Pregnancy release of relaxin which makes body
  more flexible.

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Proprioceptive Neuromuscular Facilitation (PNF)
Stretching

• Most popular PNF stretching is the contract-relax
  stretching method with the muscle.
• Muscle being stretched is held in an isometric
  contraction first, then passively stretched.
  This also works when the opposing muscle is
  contracted prior to the passive stretch.
• Effective way to increase flexibility.
• Usually requires a partner.

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Motivation

• Motivation is a psychological construct that
  arouses and directs behavior.
• A construct is simply an internal drive or neural
  process that cannot be directly observed but must
  be indirectly inferred from observation of
  outward behavior.
• Example A person who rises at dawn every day
  and works intensely at his/her job is considered
  to be highly motivated.
• Constructs can include personality, ambition,
  assertiveness. They are not directly observable,
  but yield powerful influence on behavior.

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Goals

• As an exercise scientist we help clients set
  goals that are specific, measurable, action
  oriented, realistic, and timely.
• To be the most effective at motivating a client,
  we need to understand the clients stage of
  readiness for exercise participation.
• The transtheoretical model describes the process
  a client goes through as he or she gets ready to
  start exercise.

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Stages of Change

• Precontemplation The person does not intend to
  increase physical activity and is not thinking
  about becoming physically active.
• Contemplation The person intends to increase
  physical activity and is giving it a thought now
  and then, but is not yet physically active.
• Preparation The person is engaging in some
  activity, accumulating at least 30 minutes of
  moderate-intensity physical activity at least one
  day per week, but not on most days of the week.

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Stages of Change

• Action The person is accumulating at least 30
  minutes of moderate-intensity physical activity
  on five or more days of the week, but has done so
  for less than six months.
• Maintenance The person is accumulating at least
  30 minutes of moderate-intensity physical
  activity on five or more days of the week, and
  has been doing so for six months or more.
• When you have identified the stage of change,
  then you can apply the appropriate processes for
  change or interventions in order to move the
  client to the next level with the ultimate goals
  of action and maintenance.

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Methods of Motivation

• Minimizing procrastination Health Fitness are
  attributes desired by everyone, but only a small
  of our population manages to commit to and
  maintain an exercise lifestyle.
• Some believe they have too many options to decide
  between diet, devices, personal trainers-that
  the decision making process becomes stagnate.
• We have to help clients make lifestyle changes
  for the long haul.

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Motivation

• Identifying False Beliefs There are many flawed
  and misleading bits of information that clients
  believe.
• Weight loss can be achieved only by restricting
  calories.
• Exercise is not for them, or their bodies will
  not respond to exercise.
• No pain, no gain This encourages overtraining
  and diminishes a clients potential for results.
• Through education, reinforcement and reasoning we
  can help the client to understand why the false
  beliefs are deceptive and limiting and teach
  correct information.

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Questions to Ask to Identify False Beliefs

• What is your ideal approach to getting in
  shape?
• What have you tried in the past to achieve the
  fitness results you want?
• What exercise and nutrition strategies do you
  feel are important?
• What do you feel you need to do to reshape your
  body and improve your health and fitness?

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Motivation

• Identify and Modify Self-Talk Each client has
  his or her own internal voice. This can be a
  source of motivation if it is POSITIVE.
• If the self-talk is negative, the client is less
  likely to accept positive reinforcement. Help
  them identify negative self-talk so they will
  realize that what they think creates a mental
  picture and that is who you become.

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Motivational Techniques

• Have the client use an exercise log or journal to
  document baseline measurements and progress.
• Begin clients with exercise sessions that involve
  familiar activities.
• Whenever possible, offer choices. Would you
  rather warm-up on the elliptical or the
  treadmill?
• Provide feedback often. Look for small
  achievements. Note even small progress.
• Model the appropriate behavior for a fitness
  lifestyle. We are the role models! We are the
  motivators!

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Motivational Techniques

• Prepare the client for periods where momentum may
  be disrupted. Understanding that there are
  periods where intensity may be disrupted is
  common, but it does not have to mean program
  abandonment.
• Let the past go. If there was previously lack of
  success, change focus to the future.
• Substitute a be perfect attitude with a do
  your best attitude. Teach clients to understand
  that giving total effort and commitment is the
  equivalent of excellence.

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Motivation

• MOTIVATION OCCURS WHEN
• ACTION
• TAKES PLACE