Optimizing Muscle Strength: Training Strategies & Guidelines

1. Chapter 22 Muscular Strength: Training Muscles to Become Stronger McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

2. Measurement of Muscle Strength • Cable tensiometry • Dynamometry • One-repetition maximum (1-RM) • Computer-assisted, electromechanical, and isokinetic methods • Isokinetic dynamometer • Resistance-training equipment categories McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

3. Measurement of Muscle Strength • Strength-testing considerations • Standardize pretesting instructions • Uniformity of warm-up • Adequate practice • Standardize testing protocol • Body position • Joint angles • Reps • Scoring criteria • Score relative to body size McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

4. Learning Affects Strength Measurements McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

5. Gender Differences in Muscle Strength • Strength related to muscle cross-sectional area • Specific tension is similar in males and females • Absolute muscle strength • Males score • 30% higher on lower-body lifts • 50% higher on upper-body lifts McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

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7. Gender Differences in Muscle Strength • Relative muscle strength • Allometric scaling • Is scaling fair? • Controversy exists • Strength and allometric scaling using body mass McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

8. Training Muscles to Become Stronger • Muscle strength increases when trained close to capacity. • Strength training systems • Progressive resistance training • Isokinetic training • Isometric training McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

9. Types of Muscle Contractions • Dynamic muscle action forms • Concentric action • Muscle shortens • Eccentric action • Muscle lengthens • Isometric action • No net change in muscle length McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

10. Types of Muscle Contractions McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

11. Resistance Training for Children • Closely supervised • Only concentric contractions • High reps, low resistance • Increase weight gradually (small increments) • Focus on technique • Emphasize spotting and safety • Avoid maximal lifts McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

12. Resistance Training • Progressive resistance exercise recommendations • Use 3-RM to 12-RM • Use 1-RM one time per week, weeks 2 – 6 • One set is effective if 10-RM is used. • Produce most of the health benefits • Increase compliance • 2 – 3 days per week is most effective McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

13. Resistance Training • Progressive resistance exercise • Variations on PRE • Periodization • Preparation phase • First transition phase • Competition phase • Second transition phase (active recovery) McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

14. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

15. Resistance Training Guidelines for Sedentary Adults, the Elderly, and Cardiac Patients • Benefits in health and disease: • Focuses on benefits in health and disease • Single sets • 8- to 15-RM • At least 2 days per week McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

16. Combining Strength and Endurance Training • Resistance training plus aerobic training equals less strength improvement. • Incorporate a break between workouts • Health benefits of both types of training may be obtained by training for both strength and endurance. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

17. Isometric Strength Training • Isometric exercise limitations • Strengthens muscle at a specific point in ROM • Time consuming • Isometric exercise benefits • Useful for testing • Helpful in rehabilitation McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

18. Static Versus Dynamic Methods • Specificity of the training response • Practical implications • Train for desired goals • Mimic sport performance • Generalize lifting for health benefits McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

19. Isokinetic Resistance Training • Accommodating-resistance exercise • Isokinetics versus standard weight lifting • Provides variable resistance throughout ROM • Avoids limitations of sticking point • Fast- versus slow-speed isokinetic training • Faster speeds result in increased size of type II fibers. • More increases in power are seen in fast and slow movements when fast training is used. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

20. Plyometric Training • Uses explosive jumps to mobilize the stretch-recoil properties of muscle • Stretch-shortening cycle • Ballistic resistance training • Allows athlete to develop greater power at end of movement • Simulates sports performance more closely then regular lifting McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

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22. Structural and Functional Adaptations to Resistance Training McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

23. Electromyography during Ballistic Muscle Actions • EMG aids study of neuromuscular physiology. • Triphasic pattern McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

24. Factors that Modify the Expression of Human Strength • Psychologic–neural factors include • More efficient neural recruitment patterns • Increased CNS activation • Improved motor unit coordination • Lowered neural inhibitory reflexes • Inhibition of GTO • Psychologic–neural factors account for most initial strength gains. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

25. Factors Modifying Strength • Muscular changes include increases in • Muscle fiber size = hypertrophy • Enzymes phosphofructokinase, creatine phosphokinase, and myokinase • Resting levels of ATP and PCr • Strength of tendons and ligaments • Bone mineral content • Muscular changes include decreases in • Body fat • Mitochondria volume and density McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

26. Muscle Cell Remodeling • Some fiber-type transformation may occur. • Myostatin may play a role. • Indications of new fiber production • Training induces changes in muscle fiber-type composition. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

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28. Benefits Regardless of Age • Both men and women respond to strength training regardless of age. • Elderly also improve gait velocity and stair-climbing speed. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

29. Comparative Training Responses in Men and Women • Muscular hypertrophy occurs to a much greater extent in men. • Represents the largest gender difference in response to resistance training • Muscle strength may relate to bone density. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

30. Detraining • Loss in strength may be seen after 1 to 2 weeks of cessation. • Training as few as 1 to 2 times per week may be adequate to maintain strength training gains. McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

31. Circuit Resistance Training • Specificity of aerobic improvement • Energy cost of different methods • Specificity of hypertrophic response McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

32. Muscle Soreness and Stiffness • Delayed-onset muscle soreness (DOMS) • Eccentric actions produce muscle soreness • Cell damage • Altered sarcoplasmic reticulum • Current DOMS model McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

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