Strength Training

2. Strength Training

3. Definitions • Repetition: one complete movement of an exercise (con/ecc) • Set: group of repetitions • Repetition Maximum (RM): maximum number of repetitions that can be performed at a resistance with proper technique; 1 RM • Power: rate of performing work, weight lifted times the vertical distance it is lifted

4. %1-RM: a fraction of a 1-RM for training prescription, i.e., intensity • Rep Tempo: speed or velocity of repetitions. E.g., 2/4 rep tempo • Volume: total work performed during a specific time period. Load X reps X sets

5. Strength: maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of movement

6. Factoids: • HR is not appropriate measure of exercise intensity with resistance training • Minimal intensity to generate strength gains is 60-65% of 1RM

7. Progressive Overload • increase the amount of weight lifted use of RM • increase the training volume (number of sets or repetitions)easy to overtrain • especially with increases in training volume

8. Rest Periods • If goal is to improve performance and power for short, intense activities, rest period should be short (< 1 min.) • One day of recovery is usually recommended for a specific body part

9. Types of Strength Training

10. Isometric • joint angle specificmust avoid Valsalva maneuver • Dynamic Constant External Resistance (DCER)

11. Isotonic • Muscular contraction in which the muscle exerts a constant tension • Not the type of contraction with free-weights (contrary to popular thought) • Free-weight, the force varies throughout the ROM • Recommendation of sets for health is 1-3

12. Variable Resistance • Equipment operates through a lever arm or cam, attempt to match resistance with changes in strength throughout a ROM • No perfect machine out there yet, cannot match ROM demands with individual differences

13. Isokinetic • Muscular action performed at a constant angular velocity • Resistance is not controlled, only the velocity • Theoretically, it is possible for the muscles to exert a continual, maximal force through the full ROM • Optimal number of sets is not clear • Training velocity should be between 180-240/sec

14. Eccentric • Can do eccentric training on machines by lifting a weight greater than 1RM with both legs or arms and then lowering it with one • Can do eccentric training on isokinetic devices • Eccentric training can lead to significant strength gainsnot clear what appropriate volume should be for strength gains and DOMS

15. Plyometrics or Stretch-Shortening cycle exercises • 20-30% of the difference between a countermovement and a noncountermovement may be explained by the elastic energy • Elastic energy can be stored in tendons and other connective tissue • Things to consider: • number of jumps • height of drop • weighted exercises • concurrent strength training • injury potential

16. 2002 ACSM Position Stand

17. Novice or Preparatory Phase • 50-70% 1RM (or estimated) • One exercise/group • 1-3 set • 8-15 reps • Rest varies for type of training

18. Development of Muscular Strength • 90-100% of 1RM • 3-4 exercise/group • 1-5 sets • 1-5 reps • 3-5 min rest btwn sets

19. Development of Muscular Endurance 50-70% 1 RM 2-3 exercise/group 1-3 sets No more than 15 reps (adv. 25+) 30 sec – 1 min rest btwn sets 2-6X week

20. Development of Muscular Strength/Endurance 80-90% 1RM 3-4 exercise/group 1-4 sets 6-12 reps 1 min rest btwn sets

21. Development of Muscle Size (Hypertrophy) 80-90% 1RM 4-6 exercise/group 4-8 sets 12-15 reps 30 sec – 1 min rest btwn sets

22. Periodization • variation in the volume and intensityneeded for optimal gains in strength and power

23. Periodization • Preparatory: high volume, low resistance exercise (50-80% 1RM) • First Transition: increase strength, moderate volume and intensity • Competition: Peak, selective strength training, low volume, high intensity, with intervals and sport-specific exercises • Second Transition or active recovery: recreational activities and low intensity resistance training , different exercise modes

24. Resistance Training for Special Populations

25. Children (Fleck & Kreamer, 1997) • 5-7 yr old: basics with little to no weight, concept of a training session, techniques are emphasized, volume is low • 8-10 yr old: gradually increase the number of exercises, practice technique for all lifts, keep exercises simple, increase volume slowly, monitor tolerance to exercise stress

26. 11-13 yr old: teach all basic exercise techniques, continue progressive loading, emphasize technique, introduce new exercises with little or no resistance • 14-15 yr old: progress to more advanced resistance programs, add sport-specific components, emphasize technique, increase volume • 16 and older: entry level into adult programs after all background experience has been learned

27. Seniors • Pollock et al. (1994): 1 set, 10-15 RM, 8-10 exercises, 2 d/wk minimum • Fleck & Kraemer (1997): 4-6 large muscle groups, 3-5 supplemental small muscle groups, 80% of 1RM for 8 repetitions (most common), 3 sets, 2-3 minutes rest between sets, 3 d/wk