nfpt resistance training, Essays (high school) of Physical education

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RESISTANCE

Volume 1

Advanced Concepts

TRAINING

3FTJTU ance Training
Manual

An essential guide for weight and resistance training for sports and fitness

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© 20

All rights reserved, National Federation of Professional Trainers & Ron J. Clark

Written by: Mark P. Kelly, PhD Scott Skinner, RD Ron J. Clark, President & CEO Charles DeFrancessco Frank Campitelli, BS

Muscle Endurance & Athletic Events.... 90 Stretching & Massage as a Recovery Tool........................... 91 Cross Training & Enhancing Sports Skills for the Athlete............... 95

Section 8: Miscellaneous Considerations.................. 101 Spot Reduction is Physiological Impossibility.................... 101 Squat to Define Your Abs........... 102 Training to Extreme… Good or Bad?... 103 Machines -vs- Free Weights.......... 106 Weights & Lower-Body Training...... 107 Resistance Exercise Tips............. 107 Body Fat Testing.................. 110 Fitness Training Q and A............ 111 Are Aerobics Bad for Big Guys?....... 117 Aerobics, Metabolism and Extramuscular Fat Loss?........... 118

Section 9: Bodybuilding Competition... 121 Intensity or Insanity................ 121 Bodybuilders Are Insulin Dependant... 123 Understanding the Physiology of Bodybuilding and Athletic Limitations..................... 126 Muscle Fiber & Motor Unit Composition...................... 126 Bodybuilding Contest Preparation..... 128 NFPT Contest Preparation Method.... 129 Other Contest Preparation Considerations.................. 132 Effects of Anabolic Steroids.......... 133 NFPT Charts & Tables.............. 135

GLOSSARY..................... 137

“Par-Q & You” Form.............. 141

Preface &

Introduction

Welcome to one of the most unique and valuable approaches to learning advanced education in the area of resis- tance training as it relates to health, fit- ness, and sports. Be prepared for an “inside out” approach to the study of resistance training. Unlike most study & reference manuals teaching to this sub- ject, this manual is based around the exact same independent research that has earned the National Federation of Professional Trainers (NFPT) its esteemed position as an industry leader having cre-dentialed thousands of certified fitness professionals. For the purpose of com-prehension NFPT research has been translated and presented such that com-plicated relative body function and scien-tific terminology as they relate to resis- tance training topics are better under-stood. This policy is the hallmark and tradition of the National Federation of Professional Trainers.

Weight training education is where NFPT excels. It is undisputed that NFPT pioneered weight training education and research long before it was universally accepted as a means to managing body- weight and maintain a state of physical fitness among general fitness enthusiasts. Resistance training education emerged from the observations made by scientists concerning the results of resistance exer-cise on the competitive bodybuilder. In the middle 80s, there weren’t any resis-tance based certification programs until 1988 when NFPT, based on studies and research involving bodybuilders, made it’s début in the weight training education and the personal trainer certification industry.

Any number of books today can effec-tively educate on the rudimentary approach to resistance training but none offer the insight provided by the National Federation of Professional Trainers. This manual is beyond the scope of those resources and is meant to complement them in an effort to produce the best and most advanced resistance training profes-

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Preface and Introduction

What is General Fitness?

All forms of exercise have value. The question is, finding the exercise that will give you the results you want and need. General fitness is a compromise, of sorts, between aerobic activity and resistance activity. Ideally, the optimum general fit- ness exercise program will include the best of both these worlds.

The proper resistance exercise routine can cause not only an increase in muscle tissue, but a cardio affect as well. This simply means that while you are condi- tioning the muscles by weight training, you can condition the cardiorespiratory systems by shortening the rest periods between the exercises you perform. While this is true, it should also be considered that during resistance exercise, regardless of the shorter rest periods, there is little in the way of improved “fatty acid oxida- tion”. This simply means that the mus- cle’s uptake of fat and oxygen during the performance of this fast paced resistance activity is not significantly enhanced.

The term “general fitness” implies low-to-moderate intensity of effort, which is correct. To increase the intensity of effort in general fitness training, is to change your goal altogether. Whenever intensity of effort is great, there is a degree of adaptation undergone by the body. This type of adaptation is desirable to the “incremental” athlete, or to those interested in conditioning themselves for a higher level of fitness or some sort of sport (there is an entire section devoted to sports conditioning later in this manual).

Generally speaking, for our purposes here, general fitness can best be achieved through a combination of fast-paced resistance exercise, and the performance of low intensity, long duration, steady state aerobic activity (70% of maximum heart rate maintained for about 20- minutes per session, with sessions per- formed no more often than 3-4 times per

week). If one were forced to choose between fast-paced resistance exercise and low-level aerobics for general fitness, fast paced resistance exercise should be the activity of choice.

Setting up a Resistance Program

for General Fitness

When you choose to establish a gen- eral fitness routine based around resis- tance exercise, incorporate the following concepts. Use a 2-day split routine. This is to say you should do half your muscle groups on day #1, then the other half of your muscle groups on day #2, and then rest or perform aerobics on day #3. In layman terms, the major muscle groups to be considered in creating these rou- tines are the chest, back, triceps, biceps, shoulders, trapezius, hamstrings, glutes and quadriceps (perform exercises for abdominals, forearms, and calves ran- domly as desired). Stay in the area of 12-15 repetitions per set, to unassisted failure. This will provide for some lean weight increase, muscle energy increase, and with reduced between set recovery, some cardio as well. Your performing in the 12-15 repe- tition range represents the necessary com- promise between heavy and light train- ing, and will enable you to more quickly reach your general fitness goals. If the cardio affect is desirable, remem- ber to take shorter rest periods between sets. Your recovery heart rate should be somewhere around 115 BPM. This is to say that your heart rate, after a set, needs to come down to approximately 115 BPM before you continue with your next set. Keep in mind that the faster you train the more repetitions you will drop in each following set. This is especially true in the beginner. With time, you will reach a point where you are losing fewer and fewer repetitions. Wastes accumulate in the muscles during sets in this repetition range, while at the same time blood

General Health and Resistance Exercise Considerations