Week 5 Assignment: Program Recommendations
A progressive resistance training program will stimulate muscle hypertrophy and neuromuscular adaptation. The activity plan entails three training sessions per week to ensure the participant has enough time to rest while receiving the required training. Every set of exercises that will be performed will be geared towards the big muscles with an emphasis on compound movements, including squats, deadlifts, and bench presses and rows (Wilk et al., 2021): Week 5 Assignment: Program Recommendations.
These will be done with 60-80 % of one-repetition maximum (1RM) followed by 2-3 sets of 8-12 repetitions for each exercise. This correlates with other guidelines in resistance training in older adults to ensure that the right muscles are engaged with the right strengths.
Enduring will be a part of the intervention, with resistance gradually increasing every two to three weeks, depending on the individual response. The load on muscles will gradually increase, allowing for muscle gains while reducing the risk of injuries. Nutrition will also be focused on ensuring that patients consume not less than 1.2 grams of proteins per kilogram of body weight per day to meet the demands of muscle protein synthesis. The patient may also be prescribed Vitamin D supplements to help promote overall bone health and deficiencies, which could affect muscle strength.
For the purpose of ensuring safety and compliance, the modifications will also be provided to persons with mobility impairments or diseases. It may be applied using bands and machines to give restrained muscle contraction patterns and minimize joint stress (Joon Ho Lee et al., 2024). The rest interval between sets will be dynamic and depend on the recovery reserve, and the standard rest intervals ranging from 60 to 90 seconds will be used.
Also, close supervision of all exercises and periodic technique checks will be used to guarantee good form, minimizing the chances of getting injured. However, incorporating individual modifications means that the program would not be too rigid for everyone, allowing it to accommodate those older adults living in the community.
Methods and Strategies to Confirm the Evidence in the Individual
As with any intervention, proving it at the individual level is critical because genetic, initial fitness and other differences may affect a person’s response to resistance training. Before the intervention, the initial assessment will be used as a reference point to measure the progress that will be made in the future. Strength measurements will involve a one-repetition maximum (1RM) or 5RM of fundamental exercises; functional vital motions will be assessed through the TUG test and overlaid gait velocities (Amonette, 2016). Further, the dual-energy X-ray absorptiometry (DEXA) and body electrical impedance (BIA) will determine the changes in muscle mass.
An N-of-1 trial approach will determine whether the program is effective for each participant. This method allows people to be in control and get individualized results reflecting their response to the intervention. Assessment tests will be performed at equal intervals of four weeks to monitor the results of strengthening in firmness, range of motion, and muscle mass.
Gathering individual information over time makes it possible to alter the training program to improve its efficiency (Amonette, 2016). Good results will indicate that the intervention will be maintained and carried through, while no improvement will cause the type, volume, or intensity to be altered after twelve weeks.
To ensure data accuracy and reliability, standardized testing protocols will be followed. The training logs will help monitor the training performance, resistance levels, and perceived exertion to monitor the compliance levels. More information about their experiences will be gained by completing self-reported questionnaires focusing on participants’ energy levels, recovery, and training satisfaction (Cummings et al., 2022). Through these combined assessment methods, the practitioners can make the right decision regarding program changes needed for every program participant to get the proper intervention.
Strategies for Re-Evaluating the Evidence
Subsequent check-ups will also be conducted to evaluate the effectiveness of the intervention in order to know whether it is still helpful. Checkpoints would be done every four weeks to monitor the progression of strength increase, mobility, and muscle mass gain.
Another evaluation will be conducted after twelve weeks, after which the program will be adjusted as necessary (Qiu et al., 2022). In the case of consistent improvement, the procedure will continue with the progression of overload. If a participant reaches a plateau, training variables like the exercise’s intensity, volume, and selection will be altered.
Monitoring individual responses to training is essential in deciding whether to continue, modify, or discontinue the intervention. Adjustments will be made to ensure safety when a participant feels exhausted, pain, or discomfort. The training can be modified to reduce the training volume temporarily, referred to as the deloading phase.
If adverse symptoms are present, new forms of resistance training, like resistance bands or water exercises, will be introduced to help with those limitations (Amonette, 2016). These adjustments will help ensure that the intervention is safe and effective for all the participants.
Staying updated with new research findings is also crucial in refining the intervention. As exercise science advances, they are discovering new aspects that help develop better exercise regimens that could help combat sarcopenia. Research from peer-reviewed publications and available professional standards will be used to identify any need to modify the program (Rodrigues et al., 2022).
Further, information from practitioners and participants of the intervention will help give an insight into the effectiveness of the intervention. Hence, continuous adherence to evidence-based practice principles facilitates a program’s relevance and efficiency in the long run.
References
Amonette, W. E. (2016). Evidence-Based Practice in Exercise Science. Human Kinetics Publishers.
Cummings, M., Pradhan, S., & Madhavan, S. (2022). Understanding factors contributing to participant satisfaction in stroke walking recovery clinical trials. Contemporary Clinical Trials Communications, 28, 100945. https://doi.org/10.1016/j.conctc.2022.100945
Joon Ho Lee, Lee, H., Kim, H., Kim, R.-K., Tae Lee Lee, Ko, D.-K., Lee, H., & Kang, N. (2024). Resistance band training with functional electrical stimulation improves force control capabilities in older adults: a preliminary study. PubMed, 23, 130–142. https://doi.org/10.17179/excli2023-6777
Qiu, Y., Fernández-García, B., Lehmann, H. I., Li, G., Kroemer, G., López-Otín, C., & Xiao, J. (2022). Exercise sustains the hallmarks of health. Journal of Sport and Health Science, 12(1).
Rodrigues, F., Domingos, C., Monteiro, D., & Morouço, P. (2022). A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults. International Journal of Environmental Research and Public Health, 19(2), 874. https://doi.org/10.3390/ijerph19020874
Wilk, M., Zajac, A., & Tufano, J. J. (2021). The Influence of Movement Tempo during Resistance Training on Muscular Strength and Hypertrophy Responses: a Review. Sports Medicine (Auckland, N.Z.), 51(8). https://doi.org/10.1007/s40279-021-01465-2
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Question 
Week 5 Assignment: Please use the source below
Prompt:
- Refer back to the case study you developed in the previous weeks. Add the Program Recommendations section to your case study, and describe the methods and strategies you would use to confirm the evidence in the individual and reevaluate the evidence.
Further Explanation:
- This week’s assignment builds on last week’s assignment. You will add to the fictional case study that you started last week. Now, Add the Program Recommendations section to your case study, and describe the methods and strategies you would use to confirm the evidence in the individual and reevaluate the evidence. Be sure to submit your entire case study thus far.
Week 5 Assignment: Program Recommendations
- Remember to review the case studies in the textbook. Chapter 10 and 11 also have helpful info about confirming the evidence and reassessing. You will see that the case studies in the textbook’s program recommendation section is quite short. You will of course need to write enough in your response.
You can be very specific with your recommendations and include an explanation of the why. You will also need to discuss how you will confirm the evidence and reevaluate the evidence. You may even consider explaining when you would decide to end using the intervention you are using. - Lastly, please make sure that your response is a minimum of 300 words. This applies to the new portion presented in the assignment prompt for the week.
Reading Assignment Week 5
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