see below

Training Program

Principles, Steps and Guidelines for Developing a Systematic Progressive Resistance Training Program

Introduction systematic and progressive resistance-training program can serve to improve muscle strength and endurance, improve ones overall health and fitness levels and even help individuals lose weight or recover from injuries. To e effective however a resistance-training program must be developed according to a well evaluated and tested set of principles, steps and guidelines as outlined below.

Principles, Steps and Guidelines

To develop a systematic and progressive resistance-training program whether for personal fitness, leading exercise or revitalization of an existing routine, a person must first "individualize his or her exercise" (Browder & Darby, 35). This is only possible by identifying the needs unique to a specific exerciser, which may include examination of one's overall fitness level, any existing muscle weaknesses, injuries or strengths and past exercise history (Browder & Darby, 1998; Wathen, 1994). 1 systematic program must include "the appropriate type, intensity, duration, frequency and progression of strength training" according to the American College of Sports Medicine (Browder & Darby, 35; ACSM, 1995). Guidelines for such a program must include evaluation of the frequency of exercise needed to sustain results and health, evaluation of intensity necessary for strength training, progressive overload calculations and periodization requirements for exercise (Browder & Darby, 35).

Before beginning the systematic program an individual must first establish objectives and goals, which may include improving overall fitness, losing weight, training for a specific sport or skill or improving muscle strength and endurance (Wathen, 1994; Browder & Darby, 1998). In addition specifity of training must be evaluated which means determining what exercises are best suited toward specific muscle groups, evaluating energy pathways including the body's anaerobic and aerobic capability for providing energy during strength training, and evaluation of movement patterns involved in a specific activity (Browder & Darby, 1998).

Among the criteria that should be evaluated in any progressive training program must include the duration and intensity of exercise and they types of exercise to be used (Browder and Darby, 1998). Guidelines for the program with time might include utilization of short-term or high intensity exercises interspersed with lower intensity and longer duration exercises (Browder & Darby, 1998). This suggests alternating strength-training events with cardiovascular endurance activities to maximize aerobic and anaerobic activity within the body.