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Resistance Training for Different Populations: Summary
Neural Changes Research shows us that people affected by obesity have less white matter or neural pathways connecting the different parts of the brain (gray matter) than people without obesity. Fewer neural pathways and connections can indicate that people who suffer from obesity might have a tougher time learning new motor programs. Mechanisms of Strength Development • Neural factors/motor learning: Initial strength gains are neural, not structural • Hypertrophy occurs after three weeks Make Learning Easier Because motor learning can be impacted, it is best to program resistance training using block sets. Block sets are 3 sets of 15 of the same exercise one after the other. They are used to teach new motor skills. For example, 3 sets of wall squats one after the other with rest breaks between each set. Block sets contrast with: • Supersets : Two exercises in quick succession one after the other • Circuits : Three or more exercises done one after the other in a specific order Suggested Programming • 2–2–10–20 Model : ○ 2 exercises for the upper and lower body each, along with 2 exercises for the core muscles ○ 2 sets of each exercise; 10–20 repetitions of each exercise ○ Most persons struggling with weight loss and new to fitness will exercise 2 to 3 times/week, making this a feasible total body workout model Exercise Selection Select exercises based on challenges due to extra mass; mobility issues; functional/occupational limits (e.g., standing, sitting); use of interchangeable free weights, bands, and body weight resistance; ease of execution (single-joint exercises in particular); and the ability to modify exercise mechanics and range of motion easily. • Suggested lower body exercises : ○ Static lunge ○ Seated knee extensions (on a bench or chair) ○ Bench or chair squat ○ Wall squat ○ Traditional squat
INTRODUCTION
Review of Resistance Training Programming Variables • Mode (type of training) • Frequency (recurrence of sessions; recovery lengths) • Duration (length of program, each session total, and session components) • Volume (how much; sets and reps; distance and time) • Intensity (how hard; heart rate; MFGC or output) Muscle force generation capacity: A measurement of intensity; indicates the amount of work a muscle does. PROGRAMMING FOR DIFFERENT POPULATIONS: THE RESEARCH AND APPLICATIONS People with Obesity Extra body mass can influence: • Impact forces on joints • Joint range of motion (ROM) • Ability to access machines • Ability to participate in functional and occupational tasks: ○ Ability to stand easily from the floor ○ Ability to stand from a seated position • Full ROM to fully complete an exercise LEARNING TIP!
Loading joints: When a person affected by obesity walks on a treadmill at a set pace, the vertical or downward load on the knees is greater than for healthy weight people. This increased load on the joints contributes to knee degeneration or breakdown over time.
Warm-Ups and Cardiovascular Modifications Because obesity loads joints more during walking, modify with recumbent modes of exercise. SciFit recumbent cycle, stepper, elliptical, and ergometer are good options, as are cycle ergometers that the exerciser can access from a wheelchair. Look for swivel entry machines.
○ Step up and down (ADV) ○ Quadruped bird dog (core) ○ Standing crunches with or without cable or band (core) ○ Standing lateral flexion ○ Standing one leg balance (can use wall or other aid)
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