wt_train, Weight Training, UNC-Chapel Hill

WEIGHT TRAINING 101: DEVELOPING A PROGRAMThe sets, reps, and rest to get the results you want

Reggie Hinton, Facility ManagerNUTRITION & FITNESS WORKSHOPSSPRING 2004

When you want something you never had, you have to do something you have never done. Jeff Connors, UNC Assistant AD, Strength & Conditioning

Presentation Objectives:To discuss the foundations of weight trainingTo discuss general program planning considerationsTo locate muscles and understand their functionsTo develop specific weight training programs for specific goals

FOUNDATIONS OF WEIGHT TRAININGWeight Training DefinitionsThe term weight training describes a type of exercise that requires the bodys musculature to move (or attempt to move) against an opposing force, usually presented by dome type of equipment.The American Council on Exercise (ACE) defines weight training as the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system.Weight training typically refers only to normal resistance training using free weights or weight machines

FOUNDATIONS OF WEIGHT TRAININGWeight Training TerminologyREPETITION = one complete movement of an exercise. It normally consists of two phases: the concentric muscle action (lifting the resistance) and the eccentric muscle action (lowering of the resistance).SET = a group of repetitions performed continuously without stopping. Sets typically range from 1 to 15 repetitions.REPETITION MAXIMUM (RM) = the maximum number of repetitions per set that can be performed at a given resistance with proper lifting technique

FOUNDATIONS OF WEIGHT TRAININGWeight Training TerminologyPOWER = rate of performing work. Power during a repetition is defined as the weight lifted times the vertical distance the weight is lifted divided by the time to complete the repetition. You can increase power by decreasing the time to complete the repetition or by increasing the weight lifted.STRENGTH = the maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of movement.

FOUNDATIONS OF WEIGHT TRAININGTypes of Strength TrainingISOMETRICS = also known as static resistance training. Refers to a muscular action during which no change in the length of the muscle takes place. This type of resistance training is normally performed against an immovable object such as a wall, a barbell, or a weight machine loaded beyond an individuals maximal concentric strength.DYNAMIC CONSTANT EXTERNAL RESISTANCE TRAINING Describes resistance training exercises in which the external resistance or weight does not change and both a lifting (concentric) and lowering (eccentric) phase occur during each repetition. This type of exercise is normally performed with free-weights or various weight training machines.

FOUNDATIONS OF WEIGHT TRAININGTypes of Strength TrainingVARIABLE RESISTANCE TRAINING = equipment that operates through a lever arm, cam, or pulley arrangement. This type of equipment alters the resistance in an attempt to match the increases and decreases in strength throughout the exercises range of motion. ECCENTRIC TRAINING = also called negative resistance training. Refers to a muscular action in which the muscle lengthens in a controlled manner. Eccentric training can be achieved by lowering resistances greater than 1 RM (free-weights or machines).PLYOMETRICS = more commonly known as stretch-shortening cycle exercises. The muscle is slightly stretched and then shortens.

FOUNDATIONS OF WEIGHT TRAININGBenefits of Strength TrainingIncreased muscle fiber sizeIncreased muscle contractile strengthIncreased bone strengthReduced risk for injuryImproved ability to perform work or exerciseImproved body compositionIncreased metabolic rate

GENERAL PROGRAM PLANNING CONSIDERATIONSFactors That Affect Strength TrainingGENDER. Although male and female muscle tissue is essentially the same, men typically have more muscle than women because the presence of testosterone positively influences muscle size. AGE. The rate of strength gains appears to be greater during the years of normal growth and development, generally considered to be from ages 10 to 20 years.MUSCLE LENGTH. People with relatively long muscles have a greater potential for developing size and strength than people with relatively short muscles.MUSCLE FIBER TYPE. People with a prevalence of fast-twitch muscle fibers may obtain better results from their strength-training program.

GENERAL PROGRAM PLANNING CONSIDERATIONSStrength Training ProtocolWARM-UP: a necessity for maximizing safety during strength training workoutsShould gradually increase the heart rate, blood pressure, oxygen consumption, dilation of the blood vessels, elasticity of the active muscles, and the heat produced by the active muscle groupsShould consist of graduated aerobic activity and flexibility exercises specific to the biomechanical nature of the primary conditioning activity The intensity of the warm-up should be well below that of the primary conditioning activityHelps prepare the mind and body for the primary physical activity.

GENERAL PROGRAM PLANNING CONSIDERATIONSStrength Training ProtocolPRIMARY STRENGTH TRAINING ACTIVITY: based on the exercisers goalsCOOL-DOWN:Purpose is to slowly decrease the heart rate and overall metabolismActivity used for cool-down should be low-level aerobic exercise, similar to that of the conditioning exercise Helps prevent the sudden pooling of blood in the veins and ensures adequate circulation to the skeletal muscles, heart, and brainMay aid in preventing delayed muscle sorenessReduces any tendency toward post-exercise fainting and dizziness.

GENERAL PROGRAM PLANNING CONSIDERATIONSStrength Training ResourcesVARIABLE RESISTANCE EQUIPMENTAdvantages = safe, less balance required, productivity in a short amount of time, less supervision required, and ideal for circuit trainingDisadvantages = lack of development of balance and coordination and constrained movement patternsFREE-WEIGHTSAdvantages = balance required which results in better coordination and greater muscle utilization, greater variability, and exercises resemble real-life movementsDisadvantages = requires strength to maintain balance and coordination, accidents are more likely to happen, spotters are required, complete workouts may take more time, and inability to train through the entire range of motion

MAJOR MUSCLES AND THEIR FUNCTIONSMuscles of the LegGASTROCNEMIUS & SOLEUSCollectively make up what is commonly referred to as the calf muscleMajor function is plantarflexion of the ankle joint QUADRICEPSMake up the front part of the thighMajor function is knee extensionHAMSTRINGSMake up the rear part of the thighMajor function is knee flexion

MAJOR MUSCLES AND THEIR FUNCTIONSMuscles of the LegGLUTEUSCommonly known as the buttMajor function is hip extensionUpper Body MusclesLATISSIMUS DORSILocated on the outer portion of the back just beneath the armpit areaPrimary function is shoulder extensionTRAPEZIUSBack muscles targeted by shrug exercisesLocated on the back of the neck and in the center of the backFunctions include scapular elevation, depression, adduction

MAJOR MUSCLES AND THEIR FUNCTIONSUpper Body MusclesPECTORALIS MAJOR Located on either side of the sternumPrimary function is shoulder adductionBICEPS BRACHIILocated on the front of the arm, just above the elbow jointPrimary function is elbow flexionTRICEPS BRACHIILocated on the back of the arm, just above the elbow jointPrimary function is elbow extension

MAJOR MUSCLES AND THEIR FUNCTIONSUpper Body MusclesDELTOIDLocated at the top of the upper arm, directly above the biceps and tricepsMajor functions include shoulder flexion, abduction, and extension

SPECIFIC PROGRAMS FOR SPECIFIC GOALSYou wont know where youre going until you see where youre at.1-RM STRENGTHChoice of exercise, the specific movement patterns, and types of muscle action needed are emphasizedExercises to be emphasized are performed early in the training sessionHeavy resistances (typically < 6 reps per set)Moderate to long rest periods (> 2 minutes) Moderate to high number of sets (4-10) for the primary exercises, low to moderate number of sets (1-3) for assisting exercises

SPECIFIC PROGRAMS FOR SPECIFIC GOALSYou wont know where youre going until you see where youre at.POWERChoice of exercise and the specific movement patterns for power development are typically multi-joint movementsExercises to be emphasized are performed early in the training sessionHigh intensity resistances varied over time, yet rarely are more than 5 repetitions performed in a setModerate to long rest periods (> 2 minutes) Moderate to high number of sets (4-10) for the power exercises, low to moderate number of sets (1-3) for assisting exercises

SPECIFIC PROGRAMS FOR SPECIFIC GOALSYou wont know where youre going until you see where youre at.HYPERTROPHYLarge variety of exercise choice or movement patternsExercises to be emphasized are performed early in the training sessionModerate to high intensity (6-12 RM) Short rest periods ( 3)

SPECIFIC PROGRAMS FOR SPECIFIC GOALSYou wont know where youre going until you see where youre at.LOCAL MUSCULAR ENDURANCEChoice of exercise, the specific movement patterns, and types of muscle action needed for the sport or activity are emphasizedMuscles to be emphasized are trained early in the sessionLow intensity (12-20 RM) Moderate rest periods between sets and exercises (2-3 minutes) for long repetition sets (20 or greater), and short rest periods (30-60 seconds) between sets and exercises for lower repetition sets (12-19)Moderate number of sets (2-3)

REFERENCESFleck, S. J. & Kraemer, W.J. (1997). Designing resistance training programs (2nd ed.). Champaign, IL: Human Kinetics

Westcott, W.L. (1997). Muscular strength and endurance. In R.T. Cotton (Ed.) Personal trainer manual: The resource for fitness professionals (2nd ed.). San Diego, CA: American Council on Exercise.