NCSF Personal Trainer Reference Guide-2

LESSON NINE CARDIOVASCULAR TRAINING (Heart Rate Reserve x Training Intensity) + Resting Heart Rate = Target Heart Rate Low-end 98 beats • min-1 x .60 = 58 + 77 beats • min-1 = 135 beats • min-1 High-end 98 beats • min-1 x .80 = 78 + 77 beats • min-1 = 155 beats • min-1 HRR Target Training Zones = 135 beats • min-1 to 155 beats • min-1 Enter the predicted max heart rate and resting heart rate of the subject from Step 2 and calculate the Target Heart Rate Zone (THRZ) using the intensities provided. Max HR – Resting HR = Heart Rate Reserve _________ Max HR – _________ Resting Heart Rate = _________ Heart Rate Reserve (HRR) HRR __________ ________ Heart Rate Reserve x (.60) + ________ Resting Heart Rate = _______ THRZ (L) THRZ (L)__________ _________ Heart Rate Reserve x (.80) + ________ Resting Heart Rate = ________ THRZ (H) THRZ (H)__________ Target Heart Rate Zone = (L) __________ to (H) __________ beats • min-1 Recommended Training Intensities Deconditioned Populations • 40-60% VO2max or METmax • 50-60% Heart Rate Reserve Formula • 60-70% Heart Rate Max Healthy Populations • 60-80% VO2max, Heart Rate Reserve, or METmax • 75-90% Heart Rate Max 93

CARDIOVASCULAR TRAINING LESSON NINE Selecting Intensity High Intensity – Highest performance yield in cardiovascular benefits. Elevated risk for injury. High caloric expenditure, excellent health fitness benefits. May cause lean mass loss and likely reduces anaerobic power and strength. Moderate Intensity – Good for both health and fitness. Limited performance gains, but lower risk for injury and excellent disease prevention. Limited success in weight loss when used as a single variable. Low Intensity – Adequate for health. No effect on anaerobic systems. Excellent for lean mass preservation while still burning calories above rest. Worst method for weight loss and fitness/performance enhancement. May be ideal starting point for deconditioned individuals or those with disease. Rate of Perceived Exertion • Defines subjective feelings of effort • Borg scale correlates to heart rate training intensities • 12-14 on the Borg 6-20 scale roughly equates to 60-80% VO2max • Can be used for individuals with heart irregularities, disease, or to help quantify variance within the max heart rate prediction Types of Aerobic Training Steady-State Training – Cardiorespiratory exercise that uses a consistent work rate. Heart rates remain level, varying by 5 beats · min-1. Interval Training – Aerobic training emphasizing varying levels of intensity to challenge the body using short segments of higher work rates combined with longer durations of lower work. Energy Source Contribution • High intensity anaerobic exercise runs predominantly on carbohydrates with very limited contributions from other energy substrates. High intensity endurance training has some additional contributions from lipids and some protein, but still relies heavily on carbohydrates. • Moderate intensity anaerobic exercise is still predominantly glycolytic. Moderate aerobic exercise splits the demand between carbohydrates and lipids. Lipid use increases as intensity declines. • Low intensity exercise and rest are lipid dominant. Although lipids represent the largest portion, very little caloric expenditure is achieved making it undesirable for weight management • Protein yields very little contribution to exercise (<10%) except in long endurance bouts where it increases to up to 15% for glycogen sparing. 94

LESSON NINE CARDIOVASCULAR TRAINING Fat Burning Zone vs High Intensity • The fat burning zone uses a larger proportion of energy from lipid metabolism, but the caloric expenditure is low. Too low for adequate weight loss unless the duration is extensive. • Higher intensity work burns more calories and with the added EPOC burns more lipids than the work performed in the fat burning zone. Additionally, higher intensity improves CRF whereas low intensity has minimal yield. General Programming Guidelines Goal Frequency Duration Accumulate 30-60 min Health Most days 30-60 min 45-90 min Fitness 3-5 days Performance 5-7 days Goals of Energy Expenditure • Expending 2000 kcal or more per week through exercise has the greatest impact on health • Expending 200-400 kcal per day is a marker for CRF improvements Factors of Caloric Expenditure • Body weight or resistance used – (adjustment variables) incline, intensity level, percentage of body weight moved, water, wind, or load carried • Speed of movement – speed of locomotion, RPMs, additional movements (arm swing) • Total oxygen consumed – work x duration • Economy of movement – increased efficiency reduces caloric expenditure Energy Expenditure Problems • Most people burn less than two hundred calories per aerobic training session due to incorrect form (leaning on machines), slow pace, inadequate conditioning, or a disproportionate duration : intensity ratio. • Individuals that lean on weight bearing machines or pedal/row at a rate below the default RPMs set in the machine reduce the calories proportional to the reduced resistance – but it is not reflected on the machine’s calorie counter. 95

CARDIOVASCULAR TRAINING LESSON NINE Daily Oxygen Consumption • Physical activity is the second largest determinant in daily caloric expenditure • Any increase in activity, structured or non-structured affects total daily expenditure • Increasing total oxygen usage increases the expenditure of calories Modes of Aerobic Training Any activity that can be performed on a continuous basis for a long enough period (>5 minutes) that increases heart rate and maintains the rate within predefined ranges can be considered aerobic training. Most Common Modes • Locomotion and varied terrains • Sport or game activities • Swimming or water activities • Cycling or cross country skiing Mode Selection Factors • Physical and psychological aptitude • Level of enjoyment • Fitness level • Acceptable economy and safety • Injury risk or previous injury • Body weight • Strength • Impact level • Appropriate level of difficulty for improvements Systems of Training • Lactate Threshold Training – Tempo Training • Cross Training – Combining different endurance activities • Cardio-circuit Training – Circuits of aerobic activities sometimes combined with anaerobic activities • Fartlek Training – Version of interval training with varying speeds, inclines, and terrains Lactate Threshold • Lactate threshold is the point where lactic acid production equals lactate clearance • Training for improved performance utilizes contributions from the anaerobic system to increase efficiency at higher intensities • Steady-state heart rate can be maintained due to adequate buffering at or below lactate threshold • Beyond this point, lactic acid accumulates increasing ventilation, discomfort, and perceived exertion • Lactate intervals generally last 2-5 minutes 96

LESSON NINE CARDIOVASCULAR TRAINING Cross Training • Utilizes different modes of exercise for aerobic improvements • Primary goal: distribute the work over several agonist groups; increasing work with less recovery while reducing risk of overuse injuries • Modes can be varied by days or within the same exercise bout • Often useful in increasing training volume, reducing boredom, and conditioning different muscle groups Cardio-Circuits • Circuit of aerobic and anaerobic exercises used to increase heart rate while utilizing multiple muscle groups • Allows for numerous muscle group activation with high energy utilization and anaerobic benefits • Less overall aerobic performance yield, but excellent for total fitness improvements and weight loss Fartlek Training • Variable terrain and speed interval training • Used to infuse sprints, downhill, and uphill running with steady-state training • Distances and courses vary based on the participants’ capabilities Genetics and Age Factors • Genetics determine the oxygen consumption potential for each individual accounting for up to 35% of the differences in cardiac output and oxygen extraction between individuals • Average improvements in VO2max with training are 15%, but may be as high as 30% • Cardiorespiratory fitness declines with age, but may be maintained with routine aerobic exercise • In sedentary, healthy adults, VO2max declines at a rate of approximately 1% per year • CRF can improve at any stage over lifespan in healthy adults Heat and Humidity • High heat reduces heat convection; above 98 degrees convection is lost • High humidity reduces evaporation due to balanced vapor pressure within the skin; evaporation is the primary mechanism for heat regulation in the body • High heat and humidity increase risk of hyperthermia • Primary impetus for performance decline in high heat is fluid volume loss from blood plasma due to sweating Acclimation • The body takes 7-12 doses of a stress to adapt • Heat adjustments: early onset of sweating, increased sweat rate, increased plasma volume 97

CARDIOVASCULAR TRAINING LESSON NINE Homework for Next Class Page 371 Page 401 Textbook Page 469 Read Chapter 18 Anaerobic Training Read Chapter 19 Resistance Training Technique Read Chapter 20 Functional Training Concepts 98

LESSON TEN ANAEROBIC TRAINING Lesson Ten Anaerobic Training Benefits of Resistance Training List of Benefits 1. Increased muscular fitness and power 2. Increased metabolism 3. Maintenance of lean mass 4. Improved body composition 5. Improved bone density 6. Improved insulin sensitivity 7. Improved ROM 8. Improved physical confidence 9. Improved functional performance over lifespan 10. Improved quality of life Goal Specific Training • Strength – low to moderate volume, moderate frequency, high intensity, full recovery between sets, limited mass gains, compound movements • Power – high velocity movements, variable volume and intensity (movement dependent), moderate frequency, moderate to full recovery, limited mass gains, compound movements • Hypertrophy – high volume, moderately high intensity, high frequency, short rest interval, notable mass gains, muscle group specific movements • Endurance – high volume, low intensity, high frequency, short rest interval, limited mass gains, compound and isolated movements Maximal Strength • Energy System: Phosphagen/Glycolytic • Intensity: 75-95% 1RM • Frequency: 3-4x/week • Volume: Low (15-24 sets/day) • Mode: Cross joint lifts • Repetitions: 3-5 (nervous) 6-10 (muscle) • Rest Interval: Phosphagen: 2-5 minutes, Glycolytic: 60-90 seconds • Emphasis: Specific movements • Systems: Pyramid sets, Negative sets, Complexes 99

ANAEROBIC TRAINING LESSON TEN Hypertrophy • Energy System: Glycolytic • Intensity: 70-85% 1RM • Frequency: 5-6x/week • Volume: High (30-40 sets/day) • Mode: Isolated lifts • Repetitions: 6-12 (8-10 anabolic) • Rest Interval: 30-60 seconds (90 sec max) • Emphasis: Muscle group isolation • Systems: Supersets, Strip sets Power • Energy System: Phosphagen (heavy) Glycolytic (light) • Intensity: 60-95% 1RM (phosphagen), 30-50% 1RM (glycolytic) • Frequency: 3-5x/week • Volume: Varied by activity (moderate) • Mode: Olympic lifts, ballistics, plyometrics • Repetitions: 2-5 (phosphagen), 8-20 (glycolytic) • Rest Interval: 30-120 seconds • Emphasis: Movement speed • Systems: Plyometrics, Contrast Sets Anaerobic Endurance • Energy System: Glycolytic • Intensity: 50-70% 1RM • Frequency: 3-5x/week • Volume: 36-45 sets/day • Mode: Multiple modality • Repetitions: 12-20 • Rest interval: 30-45 seconds • Emphasis: Lactic acid system (threshold) • Systems: Circuits, Strip sets, Supersets 100

LESSON TEN ANAEROBIC TRAINING General Fitness • Energy System: Glycolytic • Intensity: 50-75% 1RM • Frequency: 3-5x/week • Volume: 30-36 sets/day • Mode: Multiple modality • Repetitions: 8-20 • Rest interval: 30-60 seconds • Emphasis: Total body movement • Systems: Circuits, Supersets Training Systems • Priority – focus on deficiencies • Pyramid – neural preparation for heavier loads • Superset – increase volume of work • Contrast – maximize force at different velocities • Complex – emphasize muscle recruitment and motor patterns • Drop Set – maximize muscle fiber recruitment • Circuit – combine benefits of fitness using several modalities • Lactate Tolerance – maximize glycolytic pathway efficiency • Negative Set – overload neural demands of tissue with eccentric loading Systems: Health • Priority System – Performing exercises or activities that represent remedies to the greatest health risks. The exercise plan mirrors health needs first. Example: 1) Low back emphasis, 2) Cardiovascular, 3) Flexibility • Circuit Training System - Utilizes multiple exercises in a string with transitional rest between sets. The circuit may include anywhere from 4 to 15 activities that are aerobic or anaerobic in nature. Generally a time segment or high repetitions are used. Ideal for addressing multiple health goals simultaneously. Example: Squat, push-up, leg curl, jump rope, row, side raise 101

ANAEROBIC TRAINING LESSON TEN Systems: Strength • Pyramid System – Emphasizes an inverse relationship between weight and repetitions. Increasing resistance while decreasing reps on subsequent sets prepares the neural system and acts as a specific warm-up for the active tissue. Example: Bench Press 135 x 10 reps, 155 x 8 reps, 170 x 6 reps • Complex System – Common in strength and body building. The exercise emphasis is placed on a particular muscle group or joint. Example: Squat, Lunge, RDL, Step-up • Negative Set – Exercise is performed with more weight than can be lifted concentrically. 105-120% of 1RM is used for deceleration through the eccentric movement with a spot assisted concentric movement. Example: Leg Press: 3 reps x 105% Systems: Hypertrophy • Superset – Can be used with any anaerobic goal by changing intensity. Two or more exercises are sequenced together without rest. Commonly agonist/antagonist or upper/lower body is used. Example: (Strength) Deadlift and Pull-ups, (Hypertrophy) Bench press and push-ups • Drop Set – Similar to a superset, but the same exercise is used without rest between sets. The resistance used is reduced each new set with only transitional rest. Example: Bicep curl: 30 lbs x 10 reps, 25 lbs x 10 reps, 20 lbs x 8 reps System: Performance • Contrast System – A heavy, slow speed lift is followed by a rapid, light lift (plyometric) using the same movement with no rest between sets. Example: 6RM barbell back squat and 12 jump squats • Lactate Tolerance System – A group of exercises is performed as quickly as possible until all reps are completed. The goal is to reduce rest as much as possible between exercises. There is no defined order or number of reps per set. The duration is timed with a goal to beat the previous time. Example: 50 squats, 100 push-ups, 60 tuck jumps, 80 modified pull-ups 102

LESSON TEN ANAEROBIC TRAINING Hormone Interaction and Exercise Endurance Training • Moderate to low intensity has limited effect • High intensity increases GH Strength Training • Increased Testosterone • Moderate increase in GH Body Building • Increased Testosterone • Increased GH – modulates IGF-1 • Increased Cortisol – permissive • Increased IGF Order of Operations • Fast Speed before Controlled Speed • Complex before Simple • High Intensity before Low Intensity • Large Muscles before Small Muscles • Cross Joint Movements before Single Joint • Multi-planar before Isolated Movements • Asymmetrical before Symmetrical • Dynamic before Static Progressions • New challenges to the body’s systems should be applied once the task or challenge has been consistently met • 2-5% increases in difficulty are well tolerated • Generally a stimulus should be applied with some level of consistency for 3 weeks for neural patterning • Progressions can come from a wide variety of stress beyond simply increasing resistance 103

ANAEROBIC TRAINING LESSON TEN Progressive Overload • Easy to Hard actions • Static to Dynamic movement • Stable to Unstable environments • Bodyweight in addition to External weight • Simple to Complex movements • Single Plane to Multi-planar requirements • Familiar to Unfamiliar environments Movement Progressions • Skill acquisition – body squat • Resist movement – weighted back squat • Challenge the movement’s stability – overhead squat • Challenge the movement with stability and resistive force requirements – asymmetrical weighted squat • Increase the complexity of the movement – squat to single arm press Exercise Intensity Many factors affect the actual and perceived exertion including: • Resistance used • Speed of movement • Rest interval • Work interval • Balance and coordination requirements • Volume of work Identifying Proper Intensity Resistance lifted correlates closely with repetitions performed. The appropriate resistance for each lift should be premeditated from testing. • 2 repetitions = 95% 1RM • 3 reps = 92.5% • 4 reps = 90% • 5 reps = 87.5% • 6 reps = 85% • 7 reps = 82.5% • 8 reps = 80% • 10 reps = 75% • 12 reps = 70% 104

LESSON TEN ANAEROBIC TRAINING Intensity: Training Goal Specific • Hypertrophy – stable, moderate to heavy resistance • Strength - mild instability, heavy resistance • Function - moderate instability, light to moderate resistance Concurrent Training • Concurrent Training - causes conflicts between energy systems dominated by aerobic adaptations • Concurrent endurance and resistance training reduces maximal force output, output at relative velocities, and muscle size. • Primary reasons are changes in enzyme concentration, fiber size, and fiber recruitment characteristics. Detraining • Peak power declines roughly 10% in the first 3 weeks of training cessation • Primary reasons for loss are reduction in lean mass and efficiency changes in the muscle fiber; particularly enzymatic and neuromuscular efficiency • Significant decline occurs after 12 weeks of detraining • When volume decreases intensity should increase proportionately to compensate for the decline Reference Guide Page 106 Complete Biomechanical Analysis Activity 105

ANAEROBIC TRAINING LESSON TEN Biomechanical Analysis Activity Description When moving the body under loaded conditions there is concern for soft tissue and joint health. Proper biomechanics are essential to injury-free training with resistance. The biomechanical factors of resistance training must be considered to prevent undesirable actions that are commonly performed with improper training technique due to poor or limited instruction. Most individuals, when left to their own accord, will perform resistance exercises incorrectly and through a limited range of motion. Read the following overview before performing the lab activity to identify key areas of concern and common technique errors which should be addressed when instructing resistance training activities. Pre-activity Review Posture - Although weight training has a low occurrence of injury (about 4 per 1000 hours of participation), it does have the potential to cause or exacerbate specific biomechanical problems. The body is always under the influence of gravity (9.81m/sec2) which dictates muscular contractions to counteract its constant pull. Whether performing actions in a standing or seated position, postural muscles must be activated to prevent the tendency to slouch or slump under gravitational pull. If gravity is not met by an equal and opposite muscular force, poor posture will result. Over time, compromised biomechanical positions can lead to overuse injuries and structural ROM changes. The same is true during acts of resistance training. The supportive joint structures and their associated musculature are at the greatest risk during loaded movements. Under close analysis, the vertebral column is actually a combination support structure, protective nervous thoroughfare, and muscle attachment site. The overlapping structures are separated by sensitive discs and stabilized and controlled by the soft tissue that attaches to the spinous processes. The spine is constantly under the stress of maintaining posture, while working synergistically with muscle contractions to support movement. Due to the fact that this extended bony structure provides the framework for the central connecting component of the human body, it is important to maintain strength and joint integrity within the area. Many muscles attach to the spine and indirectly affect its movement. For this reason, strength and ample ROM are necessary to allow the spine to correctly perform its role as a supportive structure. When the spine is not able to maintain its neutral position, there is usually associated stress caused by shearing or compressive forces. The resistive torques encountered during lifting can lead to back injury if not accounted for through proper joint biomechanics. Of particular concern are the joints formed between the two lowest lumbar vertebrae, L4 and L5 and L5 and S1 (the top of the sacrum). These joint formations have a high susceptibility to injury and are the site for most disc injuries. The primary reasons for this risk is the amount of torque created from the length of the resistance arm that is often applied during movements like the Back Squat, Romanian Deadlift, and the Good Morning exercise. In addition, this area experiences greater ROM requirements compared to other vertebral joints. In lifting scenarios such as those mentioned above, the back muscles are forced to work with a low mechanical advantage. This requires greater force to accomplish the movement. In these situations, the intervertebral discs experience large amounts of compressive and rotational forces. Proper lifting posture and technique can alleviate some of the stress experienced, which in turn reduces the risk for injury. The back should never be loaded in the rounded position, nor axially loaded and rotated. Neutral Spine or Flat Back - Neutral spine position entails maintaining the natural curvature of the spine (C1-C7 lordotic curve, T1-T12 kyphotic curve, L1-L5 lordotic curve, S1-S5 sacrum kyphotic curve) as seen in anatomical position. Neutral spine maximizes the efficiency of the natural structural alignment. Because the spine is involved in the execution of the majority of resistance training techniques, it is recommended that a person concentrate on keeping the spine in a neutral position to avoid disc shear, compression, and subsequent injury from incorrect back position. To accomplish this, clients should be taught proper lifting posture prior to performing movements under the stress of additional resistance. By assuming a neutral spine position and maintaining it through the movement, the lifter can create a safe internal lifting environment. 106

LESSON TEN ANAEROBIC TRAINING Shoulder Joint - The shoulder joint can be problematic under assignments of force application as well. Although a highly mobile joint structure, it is often vulnerable under stress in some of its functionally attainable positions. Unlike the ball and socket joint formed at the hip, the shoulder sits in a shallow cavity. This limited articulation allows for mobility at the sacrifice of stability. The main stability of the joint comes from three sets of ligaments and four muscles called the rotator cuff. Additional stability is added from the surrounding gross musculature and the particulars within the joint cavity. This stability network creates an extremely sensitive environment, which can be upset by any number of minor afflictions. Any inflammation in the area increases the frictional coefficiency of the related structures. This increased friction causes additional stress on the inflamed area, as well as the other soft tissues in the shoulder. Shoulders become increasingly problematic when they experience compromised stability due to an injury. Common contributing injury scenarios can be attributed to overuse, ballistic contractions, impingement, or high force application. Many fitness enthusiasts feel the pain signals indicating something is wrong, but opt to follow the old adage “no pain, no gain.” Tendonitis, bursitis, impingement syndrome, dislocations, and the tearing of muscles, ligaments, and tendons can occur during weight training. Pressing exercises such as the flat bench, overhead press, and incline chest press cause severe stress on the joint and, if performed incorrectly or with an inappropriate load, can lead to debilitating injuries. Note: Bench presses are of particular concern because normal scapular retractory movements can be inhibited by the bench. This movement limitation increases shoulder stress and is commonly linked to overuse injuries. Since the glenohumeral joint is not a closed ball and socket, the shoulder is subject to elevated risk of injury when performing tasks while the humerus is externally rotated, abducted, and fully flexed. This condition causes the forces to be directed downward and sometimes backward upon an open joint capsule. In this position, the joint is at its greatest risk and resisted movements require significant strength and stability from soft tissue sources because the socket does not effectively support it. For this reason, extreme care should be taken when doing all pressing movements and correct biomechanics should always be adhered to. Additionally, pressing exercises should never be performed behind the head because of the increased risk that has them classified as contraindicated movements. Preventive measures can be taken to ensure that joint health is maintained during the application of weight training programs. The first step is teaching proper training techniques and limiting exercises that place undue stress on the joint. All training movements should be properly controlled with particular attention to functional ROM and the avoidance of momentum forces, especially at directional transition. The shoulder should be trained using an exercise prescription that balances the musculature acting upon the joint to maintain its integrity. Rotator cuff strength and flexibility deserve specific attention in any program where resistance training is employed. Knee Joint - The knee is another joint regularly stressed during movement and is susceptible to several types of injuries from resistance training. The most common mistake made during the performance of resistance training exercises aimed at leg development is in the position of the knee during sagittal movement. During activities such as the squat, leg press, lunge, and step-up, many lifters allow the knee to cross the plane of the toe. This causes tibial translation, which places additional stress on the joint and can lead to injury. Additionally, knee flexion beyond 90 degrees can produce similar detrimental forces. 107

ANAEROBIC TRAINING LESSON TEN Diagram below represents the dynamics of tibial translation Direction of quadricep force Anterior force Anterior Translation Direction of force through patellar tendon When the knee crosses the plane of the toes, the lifter’s center of gravity migrates forward. This produces ankle dorsi flexion and anterior tibial translation during the movement. Tibial translation is a concern because the tibia is pulled anteriorly putting stress on ligaments and joint structures. Another area for concern arises when machines are used for lower body training. Many exercisers fail to align the joint axis of the machine with the joint axis of the body. This is commonly seen on the leg extension and flexion machines. Quite often the knee is shifted forward in front of the machine’s axis of rotation, which increases the shear stress on the joint. As the dynamics/intensity of the activity increases so does the risk for serious injuries. This is particularly true when the knee experiences forces from the frontal plane. Since the knee is a hinge joint designed to move in the sagittal plane, it is subject to injury during lateral and twisting movements. Activities that call for a rapid change of direction, as seen in plyometrics and agility drills, can increase the risk of ligament and cartilage injury. Procedure Analyze the following movements for biomechanical correctness. Identify the exercises that are performed correctly and those that are performed with biomechanical errors. Make recommendations to correct the exercises that are performed improperly. Chapter 2 can be referenced for assistance. 108

LESSON TEN ANAEROBIC TRAINING Lat Pulldown Front Raise Correct _____ Incorrect _____ Correct _____ Incorrect _____ Error: _____________________________ Error: _____________________________ _____________________________ _____________________________ Correction: _____________________________ Correction: _____________________________ _____________________________ _____________________________ Bent-Over Row Romanian Deadlift Correct _____ Incorrect _____ Correct _____ Incorrect _____ Error: _____________________________ Error: _____________________________ _____________________________ Correction: _____________________________ _____________________________ _____________________________ Correction: _____________________________ Lunge _____________________________ 109

ANAEROBIC TRAINING LESSON TEN Behind the Head Press Lunge Correct _____ Incorrect _____ Correct _____ Incorrect _____ Error: _____________________________ Error: _____________________________ _____________________________ _____________________________ Correction: _____________________________ Correction: _____________________________ _____________________________ _____________________________ Trunk Rotation Leg Lifts Correct _____ Incorrect _____ Correct _____ Incorrect _____ Error: _____________________________ Error: _____________________________ _____________________________ _____________________________ Correction: _____________________________ Correction: _____________________________ _____________________________ _____________________________ 110

LESSON ELEVEN TRUNK & ROTATOR CUFF MUSCULATURE Lesson Eleven Resistance Training-Trunk & Rotator Cuff Musculature Resistance Training-Trunk & Rotator Cuff Musculature Procedures Have a volunteer subject perform the following resistance training exercises under your guidance and supervision. Be sure to read the activity description in Chapter 19 of the course textbook and have a thorough understanding of each movement prior to the performance of the exercise. This is of extreme importance, as the personal trainer must have a comprehensive working knowledge of a multitude of training techniques which can be safely implemented into a resistance training program. Upon completion of this activity, participants should be able to properly describe, demonstrate, instruct, and spot each activity for new and experienced clients. Example Band Abdominal Pullovers with Rotation Primary Joint Action: Trunk flexion and rotation, shoulder extension Prime Mover: Rectus abdominis, internal & external obliques, latissimus dorsi Assistive Movers: Pectoralis major, iliopsoas Common Error: Over acceleration of shoulder extension, anterior pelvic tilt during eccentric Exercise Variation: Medicine ball abdominal pullovers with rotation 111

TRUNK & ROTATOR CUFF MUSCULATURE LESSON ELEVEN Abdominal Curl-up Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Reverse Abdominal Curl-up Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ 112

LESSON ELEVEN TRUNK & ROTATOR CUFF MUSCULATURE Physioball Curl-up Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ Alternating Ankle Touches Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ 113

TRUNK & ROTATOR CUFF MUSCULATURE LESSON ELEVEN Floor Bridging Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ Opposite Raise Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ 114

LESSON ELEVEN TRUNK & ROTATOR CUFF MUSCULATURE Physioball Back Extension Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ Good Morning Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ 115

TRUNK & ROTATOR CUFF MUSCULATURE LESSON ELEVEN Seated Cable Chops Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ Physioball Roll-up Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ 116

LESSON ELEVEN TRUNK & ROTATOR CUFF MUSCULATURE Internal/External Shoulder Rotation Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: _______________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: ______________________________________________________________________ 117



LESSON TWELVE UPPER BODY RESISTANCE TRAINING Lesson Twelve Upper Body Resistance Training Procedures Have a volunteer subject perform the following resistance training exercises under your guidance and supervision. Be sure to read the activity description in Chapter 19 of the course textbook and have a thorough understanding of each movement prior to the performance of the exercise. At the completion of this activity, participants should be able to properly describe, demonstrate, instruct, and spot each activity for new and veteran clients. Example Dumbbell Bench Press Primary Joint Action: Humeral horizontal adduction, elbow extension Prime Mover: Pectoralis major Assistive Movers: Anterior deltoid, triceps brachii Common Error: Improper deceleration to chest, hip extension Exercise Variation: Barbell bench press Spotting Technique: Assisted lift-off, spot the wrist or distal portion of the forearm 118

UPPER BODY RESISTANCE TRAINING LESSON TWELVE Incline Barbell Bench Press Primary Joint Action: _________________________________________________________________________ Prime Mover: _______________________________________________________________________________ Assistive Movers: ___________________________________________________________________________ Common Error: _____________________________________________________________________________ Exercise Variation: __________________________________________________________________________ Spotting Techniques: ________________________________________________________________________ Dumbbell Chest Fly Primary Joint Action: _________________________________________________________________________ Prime Mover: _______________________________________________________________________________ Assistive Movers: ___________________________________________________________________________ Common Error: _____________________________________________________________________________ Exercise Variation: __________________________________________________________________________ Spotting Techniques: ________________________________________________________________________ 119

LESSON TWELVE UPPER BODY RESISTANCE TRAINING Bench Push-up Primary Joint Action: _________________________________________________________________________ Prime Mover: _______________________________________________________________________________ Assistive Movers: ___________________________________________________________________________ Common Error: _____________________________________________________________________________ Exercise Variation: __________________________________________________________________________ Spotting Techniques: ________________________________________________________________________ Dumbbell Shoulder Press Primary Joint Action: _________________________________________________________________________ Prime Mover: _______________________________________________________________________________ Assistive Movers: ___________________________________________________________________________ Common Error: _____________________________________________________________________________ Exercise Variation: __________________________________________________________________________ Spotting Techniques: ________________________________________________________________________ 120

UPPER BODY RESISTANCE TRAINING LESSON TWELVE Dumbbell Upright Row Primary Joint Action: _________________________________________________________________________ Prime Mover: _______________________________________________________________________________ Assistive Movers: ___________________________________________________________________________ Common Error: _____________________________________________________________________________ Exercise Variation: __________________________________________________________________________ Spotting Techniques: ________________________________________________________________________ Dumbbell Lateral Deltoid Raise Primary Joint Action: _________________________________________________________________________ Prime Mover: _______________________________________________________________________________ Assistive Movers: ___________________________________________________________________________ Common Error: _____________________________________________________________________________ Exercise Variation: __________________________________________________________________________ Spotting Techniques: ______________________________________________________________________ 121

LESSON TWELVE UPPER BODY RESISTANCE TRAINING Dumbbell Rear Deltoid Raise Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ Medicine Ball Frontal Raise Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ 122

UPPER BODY RESISTANCE TRAINING LESSON TWELVE Dumbbell Bent-Over Row Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ Seated Row Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ 123

LESSON TWELVE UPPER BODY RESISTANCE TRAINING Lat Pull-down Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ Single Arm Dumbbell Row Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ 124

UPPER BODY RESISTANCE TRAINING LESSON TWELVE Dumbbell Supine Tricep Extension Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ Tricep Kickback Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ 125

LESSON TWELVE UPPER BODY RESISTANCE TRAINING Tricep Bench Dips Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ Tricep Pushdown Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ 126

UPPER BODY RESISTANCE TRAINING LESSON TWELVE Dumbbell Bicep Curl Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ Dumbbell Hammer Curl Primary Joint Action: _____________________________________________________________________ Prime Mover: ___________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: _________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Spotting Techniques: _____________________________________________________________________ 127

LESSON TWELVE UPPER BODY RESISTANCE TRAINING 128

LESSON THIRTEEN LOWER BODY RESISTANCE TRAINING Lesson Thirteen Lower Body Resistance Training Procedures Have a volunteer subject perform the following resistance training exercises under your guidance and supervision. Be sure to read the activity description in Chapter 19 of the course textbook and have a thorough understanding of each movement prior to the performance of the exercise. This is of extreme importance as the personal trainer must have a comprehensive working knowledge of a multitude of training techniques and be able to properly describe, demonstrate, instruct, and spot each activity for new and veteran clients. Example Split Squat Primary Joint Action: Hip extension, knee extension Prime Mover: Gluteus maximus, rectus femoris Assistive Movers: Bicep femoris, vastus intermedius Common Error: Knee crosses plane of toe, incomplete back leg flexion Exercise Variation: Dumbbell split squat 129

LOWER BODY RESISTANCE TRAINING LESSON THIRTEEN Back Squat Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Modified Deadlift Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ 130

LESSON THIRTEEN LOWER BODY RESISTANCE TRAINING Romanian Deadlift Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Lunge Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ 131

LOWER BODY RESISTANCE TRAINING LESSON THIRTEEN Lateral Lunge Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Step-up Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ 132

LESSON THIRTEEN LOWER BODY RESISTANCE TRAINING Single-leg Squat Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Leg Press Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ 133

LOWER BODY RESISTANCE TRAINING LESSON THIRTEEN Leg Curl Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Leg Curl on Ball Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ 134

LESSON THIRTEEN LOWER BODY RESISTANCE TRAINING Leg Extension Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ Calf Raise Primary Joint Action: _____________________________________________________________________ Prime Mover: ____________________________________________________________________________ Assistive Movers: ________________________________________________________________________ Common Error: __________________________________________________________________________ Exercise Variation: _______________________________________________________________________ 135

LOWER BODY RESISTANCE TRAINING LESSON THIRTEEN Homework for Next Class Page 310 Textbook Read Chapter 15 Exercise Programming Components 136

LESSON FOURTEEN EXERCISE PROGRAM COMPONENTS Lesson Fourteen Exercise Program Components Program Matrix • A compilation of exercise components and their interrelationship that collectively provides the necessary stimulus to create the adaptations for goal attainment • Exercise components are determined from the needs analysis and most appropriately serve a defined purpose • Programming remedies can be diverse, the only constants of the matrix are the principles of program design and exercise Principles of Programming • Progressive preparation (warm-up) • Metabolic system • Exercise selection • Exercise order • Training frequency • Training duration • Training intensity • Training volume • Rest interval • Recovery period Physiology of a Warm-up • Increased speed of muscle action • Lowered viscous resistance • Increased blood flow • Increased delivery of oxygen • Increased cellular gas exchange • Increased neural transmission • Increased metabolic activity • Improved range of motion • Improved mental focus 137

EXERCISE PROGRAM COMPONENTS LESSON FOURTEEN Types of Warm-ups • General – use of large muscles and gross movements aimed at increasing body temperature • Specific – attempts to utilize actions and muscle groups which resemble, in part or whole, the movements or actions to be performed • Performance – combine general and specific warm-up components through sport actions with gradually increasing range and speed • Functional – focuses the warm-up movements on low level therapeutic actions that serve for injury prevention and improved support structures like the low back, rotator cuff, and stabilizers Cool-downs Reverse warm-up, cool-downs regressively move the body back to a resting state Benefits: • Reduce blood and muscle metabolite concentrations • Mobilize lactate to the heart • Prevent blood pooling • Reduce concentration of catecholamine in the blood • Reduce risk of cardiac irregularities post-exercise Metabolic System • The specificity of exercise includes the appropriate employment of the corresponding energy system Strength – Phosphagen Endurance – Glycolytic/Aerobic Hypertrophy – Glycolytic Power – Phosphagen/Glycolytic • Metabolic decisions in programming are based on the intensity of the movement, the recovery interval, and total duration of activity to create a desired adaptation Metabolic Continuum Time Energy Force output Repetitions Recovery 0-10 seconds Phosphagen High 1-3 90-120 sec. 15-20 sec. Glycolytic I High 5-7 70-90 sec. 30-40 sec. Glycolytic II Moderate 9-12 45-70 sec. 60-90 sec. Glycolytic III Moderate-low +25 30-60 sec. +180 sec. *Aerobic Low 138

LESSON FOURTEEN EXERCISE PROGRAM COMPONENTS Exercise Selection • Exercise selection is specific to the desired result • Exercises can be manipulated to serve the specific program goal Factors that affect exercise selection and manipulative criteria 1. Client capabilities 2. Goals of the exercise – desired stress 3. Load requirements 4. Movement complexity 5. Speed of the movement 6. Energy system 7. Duration of the movement Combining Exercise Purpose General Order of Exercise Selection 1. Warm-up exercises 2. Dynamic flexibility activities 3. Strength or power training exercises 4. Hypertrophy exercises 5. Anaerobic endurance exercises 6. Aerobic exercises 7. Cool-down exercises 8. Static stretching exercises Training Frequency Frequency of training is the number of exercise bouts performed in a week or training cycle Factors that affect frequency decisions 1. Current fitness status 2. Desired level of fitness or performance 3. Adaptation specific training volume 4. Needs for recovery 5. Phase of training 6. Number of variables being trained for 139

EXERCISE PROGRAM COMPONENTS LESSON FOURTEEN Training Intensity Training intensity is based on the resistance and/or speed used for the exercise Perceived exertion from longer bouts of actions is often considered intensity but is actually fatigue-related force decline and glycolytic buffering Factors affecting training intensity 1. Current fitness/health status 2. Prior training experience 3. Proficiency of movement 4. Type of exercise 5. Speed of movement 6. Stability requirements 7. Desired hormonal response 8. Desired duration of training 9. Intended adaptation response 10. Previous training intensity 11. Level of fatigue/recovery 12. Limiting factors – previous injury, illness Rest Interval The rest interval is the duration of rest between movement actions or sets of an exercise Factors affecting rest between sets 1. Intensity being used 2. Level of fatigue 3. Energy replenishment cycles 4. Desired hormonal response 5. Energy system efficiency/training status 6. Desired adaptation response 7. Time/work ratio goals Training Volume Volume is the product of the number of repetitions, sets, and total resistance used. Volume = 3 sets x 10 reps x 200 lbs or (6000 lbs.) • Total volume = sum of (sets x repetitions x resistance) for all exercises combined • Resistance training volumes may be calculated for a single exercise bout, week, or training cycle • In aerobic training it is factored by mileage and time and frequency 140

LESSON FOURTEEN EXERCISE PROGRAM COMPONENTS Recovery Period • Duration of time between exercise bouts • Aerobic exercise – recovery may be 15-24 hours with daily frequency or 48 hours using an alternate day schematic • Anaerobic exercise – recovery may be 4-8 hours for split routines; 36-48 for repeat muscle groups; 72 hours for maximum strength exercises Principles of Exercise • Specificity – the adaptation of a system is based on the application and stress of the demand • Overload – the system must be challenged above the level to which it is accustomed • Progression – the level of stress and overall demand must be applied on a continuously incremental basis for continued adaptations Applications of Principles • Specificity – The exercise must match the muscle group, the energy system must match the intensity and duration, and the rest intervals must reflect the desired hormonal response. • Overload – 2-5% increase in demand above what the body can successfully manage on a repeated basis. New exercisers may tolerate overloads of 10% due to immerging neural efficiency. • Progression – Weekly or biweekly incremental overload (progressive overload), 5-15% monthly improvement. Factoring in Program Safety • Appropriate instruction and supervision • Participant specific capabilities • Evaluation of participant’s acute physical condition – stress, hydration etc… • Environmental temperature and humidity • Clear and controlled work space • Equipment evaluation • Proper use of equipment and safety apparatus • Defined emergency plan 141