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Introduction to Exercise Science for Fitness Professionals: Resistance Exercise Programming

Introduction to Exercise Science for Fitness Professionals
Resistance Exercise Programming
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table of contents
  1. Cover
  2. Title Page
  3. Copyright
  4. Table Of Contents
  5. Attribution and OER Revision Statement
  6. Chapter 1: Body Systems Review
    1. The Cardiovascular System
    2. The Nervous System
    3. Reflexes
    4. The Skeletal System
    5. Divisions of the Skeletal System
    6. Skeletal Muscle
    7. Divisions of the Skeletal Muscles
    8. Describing Motion and Movements
    9. Identify Anatomical Locations
  7. Chapter 2: Biomechanics and Human Movement
    1. The Basics of Biomechanics
    2. Inertia and Momentum
    3. Force
    4. Doing Work
    5. Body Levers
    6. Nervous System Control of Muscle Tension
    7. Muscle Tissue and Motion
  8. Chapter 3: Exercise Metabolism
    1. Introduction to Bioenergetics and Metabolism
    2. Overview of Metabolic Reactions
    3. Metabolic States of the Body
    4. The Cardiorespiratory System and Energy Production
    5. ATP in Living Systems
    6. Types of Muscle Fibers
    7. Exercise and Muscle Performance
    8. Nutrition, Performance, and Recovery
    9. Carbohydrate Metabolism
    10. Protein Metabolism
    11. Lipid Metabolism
  9. Chapter 4: Fitness Principles
    1. What are Physical Activity and Exercise?
    2. The Physical Activity Guidelines for Americans
    3. Components of Health-Related Fitness
    4. Principles of Adaptation and Stress
    5. FITT Principle
    6. Rest, Recovery, and Periodization
    7. Reversibility
    8. Training Volume
    9. Individual Differences
    10. Creating a Successful Fitness Plan
    11. Additional Safety Concerns
    12. Test Your Knowledge
  10. Chapter 5: Flexibility Training Principles
    1. What is Flexibility?
    2. Benefits of Flexibility and Stretching
    3. Improving Range of Motion
    4. Improving Flexibility
    5. Creating an Effective Stretching Program
    6. Assessing Your Flexibility
    7. Test Your Knowledge
  11. Chapter 6: Cardiorespiratory Training Principles
    1. What are the Cardiovascular and Respiratory Systems?
    2. Introduction: The Cardiovascular System
    3. Introduction: The Respiratory System
    4. The Process of Breathing and Respiratory Function
    5. Modifications to Breathing
    6. Changes in the CR System
    7. Measuring Heart Rate
    8. Measuring Intensity
    9. Cardiorespiratory Fitness Assessment
    10. Test Your Knowledge
  12. Chapter 7: Core and Balance Training Principles
    1. Lumbar Spine
    2. Abdomen
    3. The Pelvic Girdle
    4. Creating Movement at the Hip
    5. Balance
    6. Center of Gravity
    7. Supporting the Body
    8. Friction in Joints
    9. Human Stability
    10. Guidelines for Core and Balance Training
  13. Chapter 8: Plyometrics, Speed, Agility, and Quickness Training Principles
    1. Plyometric Exercises
    2. Variables of Plyometric Training
    3. Progressing a Plyometric Program
    4. Speed, Agility, and Quickness
    5. Speed
    6. Agility
    7. Quickness
  14. Chapter 9: Resistance Training Principles
    1. Resistance Exercise Programming
    2. Exercise Order
    3. Types of Resistance Training
    4. Basics of Form during Resistance Training
    5. Resistance Training Systems
    6. Resistance Training Conclusion
    7. Test Your Knowledge
  15. References
  16. Glossary
  17. MARC Record

74

Resistance Exercise Programming

Dawn Markell and Diane Peterson

Designing a resistance exercise program can seem like a daunting task. However, the basics are very simple. The table below provides instructions for designing an effective resistance exercise program.

Resistance Exercise Program

image

Recommendations for Resistance Training Exercise

  • Perform a minimum of 8 to 10 exercises that train the major muscle groups.
    • Workouts should not be too long. Programs longer than one hour are associated with higher dropout rates.
    • Choose more compound, or multi-joint exercises, which involve more muscles with fewer exercises.
  • Perform one set of 8 to 12 repetitions to the point of fatigue.
    • More sets may elicit slightly greater strength gains, but additional improvement is relatively small.
  • Perform exercises at least 2 days per week.
    • More frequent training may elicit slightly greater strength gains, but additional improvement is relatively small since progress is made during the recuperation between workouts.
  • Perform exercises using proper form.
  • Perform exercises through a full range of motion.
    • Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort.
  • Perform exercises in a controlled manner.
  • Maintain a normal breathing pattern or breathe out during the power phase of the exercise.
  • If possible, exercise with a training partner.
    • Partners can provide feedback, assistance, and motivation.

Position Stand on Progression Models in Resistance Training for Healthy Adults2

  • Utilize both concentric and eccentric muscle actions.
  • Utilize single and multiple joint exercises.
  • Exercise sequence:
    • large before small muscle group exercises
    • multiple-joint exercises before single-joint exercises
    • higher intensity before lower intensity exercises
  • When training at a specific load:
    • 2-10% increase in load if one to two repetitions over the desired number
  • Training frequency:
    • 2-3 days per week for novice and intermediate training
    • 4-5 days per week for advanced training
  • Novice training:
    • 8-12 repetition maximum (RM)
  • Intermediate to advanced training:
    • 1-12 RM using periodization* (strategic implementation of specific training phases alternating between phases of stress and phases of rest)
    • eventual emphasis on heavy loading (1-6 RM)
    • at least 3-min rest periods between sets
    • moderate contraction velocity
    • 1-2 s concentric, 1-2 s eccentric
  • Power training (two general loading strategies):
    • Strength training
      • use of light loads
      • 30-60% of 1 RM
      • fast contraction velocity
      • 2-3 min of rest between sets for multiple sets per exercise
      • emphasize multiple-joint exercises especially those involving the total body
    • Local muscular endurance training
      • light to moderate loads
      • 40-60% of 1 RM
      • high repetitions (> 15)
      • short rest periods (< 90 seconds)

Recommendations should be viewed within the context of an individual’s target goals, physical capacity, and training status.

For more information on using periodization for weight training, click on the link below:

Periodization for Weight Training


Dawn Markell & Diane Peterson, Health and Fitness for Life. MHCC Library Press. Sept 4, 2019. https://mhcc.pressbooks.pub/hpe295

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Copyright © 2021

                                by Amanda Shelton

            Introduction to Exercise Science for Fitness Professionals by Amanda Shelton is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.
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