Copyright © 2012 American College of Sports Medicine Chapter 9 Principles of Strength Training and Conditioning

Copyright © 2012 American College of Sports Medicine Progressive Overload Definition –Gradual increase in stress placed on human body during training Accommodation –Staleness resulting from a lack in change in training program

Copyright © 2012 American College of Sports Medicine Progressive Overload (cont’d) Ways to Incorporate Progressive Overload into Resistance Training (RT) –Resistance/loading may be increased –Repetitions may be added to current workload –Lifting velocity with submaximal loads may be increased to increase neural response once technique is mastered –Rest intervals may be lengthened to enable greater loading –Training volume may be increased within reasonable limits or varied to accommodate heavier loads –Other supramaximal-loading training techniques may be introduced

Copyright © 2012 American College of Sports Medicine Critical Components of Training Program Design

Copyright © 2012 American College of Sports Medicine Progressive Overload (cont’d) Flexibility –Increase in: Intensity Volume Duration Frequency

Copyright © 2012 American College of Sports Medicine Progressive Overload (cont’d) Power, Speed, and Agility –Increase in: Intensity Volume Frequency Rest intervals

Copyright © 2012 American College of Sports Medicine Aerobic Endurance Increase in: –Volume –Duration –Intensity Decrease in: –Rest intervals

Copyright © 2012 American College of Sports Medicine Specificity Principle –All training adaptations should be specific to the stimulus applied –Training adaptations should be specific to: Muscle actions involved Velocity of movement & rate of force development ROM Muscle groups trained Energy metabolism Movement pattern Intensity/volume of training

Copyright © 2012 American College of Sports Medicine Specificity (cont’d) Transfer of training effect applies to: –Strength carryover from: Unilateral training (to opposite limb) Trained muscle action to nontrained action Limited-ROM training to other areas of ROM or full ROM One velocity to another –Motor performance improvements resulting from RT

Copyright © 2012 American College of Sports Medicine Specificity (cont’d) Muscle Actions –Muscle strength is increased specifically by RT with: Eccentric (ECC) actions Concentric (CON) actions Isometric (ISOM) actions

Copyright © 2012 American College of Sports Medicine Specificity (cont’d) Velocity of Movement –Greatest strength increases take place at or near training velocity –Some carryover effects: To nontrained velocities Between muscle actions –Moderate velocity produces greatest strength increases –Greatest carryover effects seen in untrained or moderately trained individuals

Copyright © 2012 American College of Sports Medicine Specificity (cont’d) Range of Motion –Specificity of ROM is seen during limited-ROM: Dynamic training Isokinetic training ISOM training

Copyright © 2012 American College of Sports Medicine Specificity (cont’d) Muscle Groups Trained –Adaptations occur mainly in muscle groups that were trained –Adaptations can only take place when muscle group-specific exercises are performed –Training all major muscle groups is important for: Attaining muscle balance Reducing injuries Optimizing performance

Copyright © 2012 American College of Sports Medicine Specificity (cont’d) Energy Metabolism –Adaptations to training are specific to energy system involvement –Energy systems adapt mostly by increasing: Enzyme activity Substrate storage/usage –Interaction between volume, intensity, repetition velocity, & rest-interval length is critical to eliciting acute metabolic responses that target different systems

Copyright © 2012 American College of Sports Medicine Specificity (cont’d) Movement Patterns –Free weights vs. machines –Open- vs. closed-chain kinetic exercises –Unilateral vs. bilateral training –Movement-specific training (overweight/underweight implements)

Copyright © 2012 American College of Sports Medicine Variation Definition –Alterations in one or more program variables over time to keep stimulus optimal Principles –Human body adapts rapidly to stress –Variation is critical for subsequent adaptations to take place –Systematic variation of volume & intensity is most effective for long-term progression

Copyright © 2012 American College of Sports Medicine Progression and Program Design Training Status and Progression –Training status reflects: Fitness level Training experience Genetic endowment –Largest rates of strength improvement occur in untrained people –Resistance-trained individuals show slower rate of progression –Rate & magnitude of progression decrease with higher levels of conditioning –Plateaus near genetic ceiling

Copyright © 2012 American College of Sports Medicine Progression and Program Design (cont’d) General-to-Specific Model of Progression –Untrained people Less-specific training is sufficient No need for complexity Training characterized by: Learning proper technique Building conditioning base –Advanced training targeting progression is more complex & requires great variation specific to training goals

Copyright © 2012 American College of Sports Medicine General-to-Specific Model of Training and Progression

Copyright © 2012 American College of Sports Medicine Individualization All individuals respond differently to training Factors involved in individual level of adaptation: –Genetics –Training status –Nutritional intake –Program The most effective programs are those designed to meet individual needs

Copyright © 2012 American College of Sports Medicine Individual Responses to Training

Copyright © 2012 American College of Sports Medicine Detraining (Principle of Reversibility) Definition –Complete cessation of training or substantial reduction in: Frequency Volume Intensity –Results in: Performance reductions Loss of beneficial adaptations associated with training May occur in as little as 2 weeks after cessation

Copyright © 2012 American College of Sports Medicine Importance of Supervision Supervision –Fewer injuries & better technique –Enhanced performance –Higher rate of progression –Greater intensities self-selected

Copyright © 2012 American College of Sports Medicine The Effects of a Personal Trainer on Self- Selected RT Intensities in Healthy Women