Name: Chapter 20 - Resistance Training Concepts | NASM CPT
Uploaded: 2025-07-02T06:06:34.000Z
Duration: 46 min 9 s
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into Chapter 20 here, Resistance Training Concepts.

One of the more fun chapters, simply because this is the nuts and bolts, I guess.

This is really the backbone to all of the training program models that you're going to create, all the programming that you're going to create, all the periodization that you're going to go through.

So taking each of these and going through them step by step, but understanding the principles behind them, understanding the reasons why you change, the adaptations that occur, all that's going to happen here, not to say that you're not going to get that from the previous stuff like core and strength, speed, agility, and quickness, things like that.

So kind of just take each one of these things step by step and really understand how we can create.

This is the last part of our, besides the cool down, this is the last part of our programming concepts.

So here, we're talking about the principles of adaptation, basically saying that, obviously, the goal here is dependent upon the client.

But if they're looking for body changes, then aesthetics is the thing.

If they're looking for performance-based, then we know that that's a whole new different set of parameters that we're going to follow.

But resistance training is going to be one of those things that can take you over that edge, It doesn't matter if you're a cardio person.

It doesn't matter if you're a power person, a strength person, a muscular endurance person.

Resistance training can take you and put you into a different category solely than being just specific in one area, one domain.

So you can see there, I'm not going to go through all of them with you, but there's the benefits down there in the left corner.

Of those, there isn't anything in there that has not been discussed as we've gone through the book.

So if you want to pause it, look at it, see what it is, there you go.

But if you look on the right-hand side here, the adaptation principles.

So what we're going to say here is the general adaptation syndrome, or GAS, plus the principle of specificity will make it so that you can adapt to any situation.

General adaptation syndrome, that's the three-step process of how our body goes through change.

And then the principle of specificity is that of being specific to what you're training for.

So if you're training for upper body strength, you're going to train in an upper body strength way.

If you're training for hypertrophy, you're going to train for hypertrophy, lower limb, upper limb, whatever.

So there's your general adaptation syndrome, or GAS, as it's commonly referred to, GAS.

There's three phases, and we said this is the way that our body responds to adaptations.

Basically, what happens is that if you repeatedly put a stimulus in front of yourself, what's going to end up happening is you're going to get the given response that you're looking for.

Because we go through those three phases, like I said last slide.

The alarm reaction, resistance development, and then exhaustion.

Now, each one of them has their own specific parameters that we'll go through, but they're more about how your body responds.

So the alarm reaction, like it looks right here, what's your reaction of your system?

There's fatigue, joint stiffness, and then DOMS, so delayed onset muscular soreness.

Pretty much what everybody feels after a training session, right?

Now, each one of us responds in a different way.

We know, as future and current professionals, that the more trained you are, the less fatigue you would have at the same workout of another person who is less trained.

But that does not mean that you, as a trained athlete, are never going to be tired, because your workouts are going to be relative to what your ability is.

So therefore, you're still going to have that fatigue, that joint stiffness, and the DOMS.

What ends up happening, we go through that next phase, which is called resistance development.

Here, like it says, increase functional capacity to adapt to those stressors.

Like it says here, you're going to increasing the recruitment of muscle fibers.

And then the exhaustion, this is where we got to be very careful with that term, but I'll talk about the reaction first.

So a prolonged, intolerable stressor that produces fatigue and leads to injury or a breakdown in the system.

Now, in this situation here with exhaustion, what you need to understand is that you can become exhausted.

But if you become exhausted to the point where it goes below your homeostasis line, OK, then what ends up happening is you have this inability to recover injury, risk of injury, sickness, and disease.

So if we looked at it from a search standpoint, gas or general adaptation, OK, we type that in.

What you're going to see here is, for example, here, just so you can kind of see where we're at, there's your phase one.

What ends up happening is you dip down because you're like, oh boy, what's going on here?

So then what happens is your body with resistance learns how to cope with that stress.

See, if you notice on the left side of the stress resistance, as you put more strain on the body, our body is able to adapt to it.

The problem is that when you get into this exhausted phase, like we said, there's this homeostasis line right here.

If we dip below that, that's where we become too tired, too fatigued, leading to higher levels of injury, leading to potential illness or sickness.

I wouldn't go to the fact of disease just yet.

But over time, prolonged periods of time of sickness and illness can lead to that disease model as well.

So if we do really well with our resistance, we will start to get to that point where our stress resistance stays level and we do not become overly exhausted, but we stay right in that line there.

And that's really the main reason why we have those issues of sickness and injury risk because of this factor here.

So just kind of a visual to kind of think about in terms of what is it that we are looking for in that regards, okay?

So we said, if we go back a couple of slides, general adaptation syndrome over here, okay?

And specificity or the SED principle, specific adaptations to impose demands is what SAID stands for.

But this principle is basically, again, you put specific demands on the body, the body will start to adapt to it and start making the changes necessary.

We've talked about those in the exercise science chapter.

What muscle groups and movement patterns are you doing?

By being that specific in all of those aspects will help us to be able to achieve that goal of that change that we're looking for or that adaptation we're looking for, again, based on the goal of that person.

So what we end up with is specificity in different regards, mechanical specificity.

So weight and movements that are placed in the body will be able, you'll be specific in those regards.

So when we start talking about the acute variables a little bit deeper, what you end up with is, you know, hypertrophy, you're gonna have moderate weight, moderate reps, lower types of rest, but that's specific to the weight in the movements that you're gonna do.

Neuromuscular, speed of contraction, and the exercise selection.

So the mind-body, the mind-muscle connection or the nerve-muscle connection, we're talking about specificity.

If you're trying to be an athlete, a lot of your speed of contractions are gonna be very rapid.

If you're trying to do general preparation, then you're gonna stick to specific tempos.

I know that with the muscular or strength endurance phase, it used to be called the muscular endurance phase, the strength endurance phase, with that, the tempo is very, very slow.

Four seconds, you know, with a two-second pause, a one-second comeback, and then it's just a quick transition to the next part.

Metabolic specificity goes back to the first one there, specificity of energy system.

Is there a way that you can do an in-between to help both?

All right, is there more of a hybrid base?

Can we work on different ways like interval sprinting, like in our zone training of cardio?

You know, that's aimed, you know, that can help with both our aerobic and anaerobic aspects.

So, you know, there, you can see how we can start being a lot more specific and trying to get to hit the goals that we need to and apply the specific adaptations that are needed, okay?

So again, with the phases, if you notice there, there they are, stabilization, muscular endurance, muscular hypertrophy, strength and power.

Now, just remember here, this, you know, with the way that, whoops, with the way that we look at everything, strength, endurance, that's at phase two, okay?

But stabilization, what is it, what are the adaptations we're looking for?

Optimal dynamic joint support, dynamic with movement, optimal in movement, support of joints to help our posture and to help our posture with movement.