List the benefits and key adaptations associated with resistance training.
Identify the general guidelines for resistance training provided by various professional and federal organizations.
List the three primary types of strength training and explain the purpose of each.
Describe the primary components and variables of exercise program design.
Define linear and nonlinear periodization, including the differences between the concepts.
Describe the three types of training cycles, including the purpose of each.
Identify the primary equipment needed for a strength training program.
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Marina is a 33-year-old mother of a 4-year-old.
She works full time and has joined a health club near her office so that she can exercise during her lunch hour. The last time Marina followed a regular exercise program was before her son was born, when she participated in group fitness classes, such as dance aerobics and indoor cycling, and worked out on cardiovascular equipment two to three times per week. At that time, Marina preferred aerobic exercise because her primary goal was to lose weight and she was interested in burning as much fat as possible.
Recently, Marina has become motivated to restart her exercise program because her company began offering a discounted membership at the health club. The company's new arrangement allows 15 minutes of paid time added to her lunch hour to provide the needed time to complete her workout and return to work. Her primary motivation is to take advantage of this benefit to get into shape and lose the pregnancy weight she gained. She seeks a time-efficient way to "burn fat" (as she states) and improve her muscle definition. Marina understands that resistance (weight) training will "tone" her body but is fearful of becoming too muscular. Marina is considering making an investment in personal training to help her develop a specific fitness program.
How can a personal trainer address Marina's desire to burn fat and improve muscle definition, while allaying her fears about bulking up as a result of resistance training?
Marina hires Geoff as her personal trainer.
As part of the initial rapport-building and information-gathering stage, Geoff asks Marina to dig a little deeper into her motivation to exercise, beyond burning fat while avoiding bulking up.
He learns that, as a young mother, Marina is motivated by her desire to be a role model for her child. Geoff explains that there are countless benefits of resistance training, many of which are applicable to Marina's situation. For instance, reducing the risk for injury and illness will enable Marina to be a more active, engaged parent. It is important for health and fitness professionals to understand the many benefits of each component of a well-rounded workout regimen ...