ABSTRACT
Resistance training is a modality of exercise known for increasing muscular strength, power, speed, hypertrophy, endurance, balance, coordination, motor performance, and reducing the percentage of body fat.1,2 Theoretically, any object can be used for resistance training. Often, resistance training is performed using free weights and associated equipment, machines, medicine balls, stability balls and other balance and vibration devices, implements, elastic bands, sandbags, ropes, water, and one’s body weight.2 The source of resistance can vary based on the needs of an individual. For example, the buoyancy force of water (during an aquatic exercise) not only provides resistance but also enables the individual to exercise in a non-weightbearing environment, which could benet some special populations such as those
Introduction ................................................................................................................5 Basic Principles of Resistance Training .....................................................................7 Prescreening and the Needs Analysis ........................................................................7 Other Preresistance Training Special Considerations ................................................9 Resistance Training Program Design ....................................................................... 10
Muscle Actions .................................................................................................... 10 Exercise Selection ............................................................................................... 11 Workout Structure and Exercise Sequence ......................................................... 12 Intensity ............................................................................................................... 13 Methods of Prescribing Resistance Exercise Intensity ....................................... 14 Training Volume/Volume Load ........................................................................... 16 Set Structures for Multiple-Set Programs ........................................................... 16 Rest Intervals ....................................................................................................... 17 Repetition Velocity .............................................................................................. 17 Frequency ............................................................................................................ 18 Progression .......................................................................................................... 19
Summary .................................................................................................................. 19 References ................................................................................................................ 19
with neuromuscular/orthopedic disabilities or obesity. Machines provide added stability to users, which could initially benet individuals with balance and coordination deciencies. However, free weights, medicine/stability balls, and related balance equipment can be used during progression to enhance neuromuscular function. Body weight provides the most basic source of resistance and may be used in a variety of ways to gradually increase complexity (intensity) based on biomechanics. Multiplanar body weight exercises are highly functional and often similar in motion to performance of activities of daily living. Elastic bands provide multiplanar resistance and have a variety of uses that enable numerous therapeutic exercises. Inspiratory devices with resistive and threshold loading have been used for specic respiratory muscle strength and endurance training primarily in chronic obstructive pulmonary disease patients.3 Thus, the type of resistance used provides training variability and can be easily adapted to meet the needs of any healthy or special population.
