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Always perform a complete
health history, risk analysis and, if necessary obtain a physician
release before beginning any resistance training
program.
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Always allow an adequate
warm-up period for your client. Older clients or those with known
conditions require slower and longer warm-ups. A warm-up should
last a minimum of 5-10 minutes and employ the large muscle groups
in a rhythmic non-impact activity of not greater than 50% maximum
heart rate.
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Always test a seniors
functional range of motion before placing resistance on a
machine. Use pain, tolerance or functionality as your guideline.
Begin all clients in a functional pain free range of motion. Never
attempt to increase the range of motion by more than 3 degrees per
session, and only after an adequate warm-up has been employed.
Never attempt to increase the motion beyond the functional
capacity of that client.
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All resistance training
programs must be performed with proper posture and alignment.
Strengthening a client with poor posture promotes a stronger poor
posture. Never allow a client to lift a resistance outside of
their correct form.
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Instruct clients to exhale
when lifting the weight (concentric) and to breath normally while
lowering the weight (eccentric). Ensure that the client does not
hold their breath or grip too tightly (note: blood pressure can
increase more on leg work because of the resistance to the larger
muscle group).
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Resistance arm (weight)
must be kept in constant motion during a lifting segment. Avoid
holding the resistance arm in a static position for prolonged
periods of time.
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Use a controlled speed of
motion, avoiding momentum. The concentric phase should last
approximately two seconds and the eccentric phase approximately
four seconds.
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Beginners should begin
with a resistance no greater than 50% of the 1RM. this is
approximately equivalent to a weight that can be lifted for 20
repetitions whereby volitional failure (form break) occurs at or
about 20 repetitions. Once 20 repetitions has been achieved, an
increase of 2.5-5% per session in resistance is appropriate. The
goal should be to reach a 10-12 repetition set (75% of 1RM) in
about 90 days.
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keep all overhead
movements to a minimum, especially when working with beginner
exercisers or hypertensive clients.
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Perform no more than 1 set
for each major muscle group and no more than 14 total resistance
training activities per session.
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Exercise the larger muscle
groups to the smaller. Design programs to run from isolated to
compound activities. For example: Leg extension followed by
leg press, or chest fly followed by chest press.
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Allow 72 hours of rest
between full body workouts. While sources do advocate a three time
per week workout, it appears unnecessary to do more than two times
week.
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Very the frequency,
intensity, duration, progression and type of activity allowing for
constant progression and variation. Emphasize functional strength
development versus linear strength development.
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Be aware of limitations,
especially inadequate rib cage flexibility. Do not under
modify movements that cause excessive rib cage
expansion.
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Observe the client and
document their progress as well as their statements, pain scales,
personal observations, and plans for future exercise sessions.
Discontinue activity if client has excessive fatigue, abnormal
behavior, dizziness, abnormal heart rhythm, unusual shortness of
breath or chest discomfort.
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Allow adequate cool-down
time. Never allow a client to leave the session without
appropriate cool-down and rest.
