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Resistance Training for Different Populations: Summary
Training Exercise Template/Example Complex Training Exercise Reps Sets
Resistance
Between-Set Rest Break
Prep lift
4 to 6
1 to 5
Up to 95% 1RM
30 seconds
Power lift
4 to 6
1 to 5
Bodyweight
30 seconds
Split squat
4 to 6
1 to 5
Up to 95% 1RM
30 seconds
Jump squat
4 to 6
1 to 5
Bodyweight
30 seconds
CASE STUDIES
Case Study 1
Your client is a healthy 25-year-old woman who has a BMI that places her in the obese category. What would be the best workout structure to start her on? • Combined training: ○ Both cardiovascular and resistance training ○ Within one session ○ 20–20–10
• Higher-intensity cardiovascular training • Multi-joint resistance training exercises
Case Study 2
Your client is a healthy 65-year-old male with resistance training experience. He has developed a slight fear of muscle loss that he wants to address immediately. You decide to begin with the largest muscle and muscle group in the body. Which muscles are these? And what exercises will you choose?
• Largest muscle: Gluteus maximus • Largest muscle group: Quadriceps
• Exercises: Compound, multi-joint like squats, hip hinges, modified deadlifts, lunges, hip thrusts • Exercises: Single-joint like leg extension, hip abduction; balance those out with the functional opposites • Building strength in the quadriceps muscles directly translates to being able to do basic activities of daily living like sit to stand, balancing, walking, stand and reach, and other common tasks required to maintain independence
Case Study 3
• A push-up or a bench press (you choose) are both exercises that can easily demonstrate the weakest link • Think about your exercise: When performing the exercise, which muscle(s) limit the amount of weight or resistance you can safely execute using the correct mechanics? ○ For most people, the weakest link is the rotator cuff muscles ○ They are small ○ They cannot lift weight equal to the pectoralis major, for example ○ If neglected, which is common, they become weaker and subject to injury, which is also common
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