2/3 The Scientific Application of Resistance Training Flashcards
Isometric definition.
Gains in strength are relative to?
frequency for strength?
frequency for maintainance?
When a muscle is activated and develops force but no movement at the joint occurs.
• Gains in strength are related to the length of time mm is activated
• Frequency: 3x/wk = muscle strength ↑14-44%; 1x/2wks maintains, but does not improve. MOST beneficial when performed daily
•
Concentric definition
When a muscle is activated and shortens through the ROM.
Eccentric definition
When a muscle is activated and lengthens through the ROM.
Isokinetic definition
Muscular action performed at constant angular limb velocity.
Isotonic definition
Muscular contraction in which the muscle exerts a constant tension.
Dynamic Constant External Resistance (DCER) definition
sets and reps?
Muscular contraction in which the resistance (weight) is held constant.
Studies are typically of short duration 8-12 wks using novice college-age volunteers.
Sets range from 1-6 and reps from 1-20.
Strength changes are not different among 1,2, or 3 sets of 10 RM during the first months of training in untrained individuals when programs are not periodized.
However, for the long-term, multiple sets with periodization will be required to improve strength
Repetition-
One complete movement of an exercise.
Set-
A group of repetitions performed continuously without stopping.
Intensity-
The absolute load (weight) that a contracting muscle experiences.
Training Volume-
A measure of the total amount of work performed.
• Reps x Sets x Intensity
Repetition Maximum definition?
%RM Relative to Intensity?
The maximum number of repetitions per set that can be performed at a given resistance with proper lifting technique. The RM Continuum for RT Goals %RM Relative to Intensity 1RM = 100% 2RM = 95% 4RM = 90% 6RM = 85% 8RM = 80% 10RM = 75% 12RM = 70%
Hypertrophy, Strength, & Endurance guidelines
Hypertrophy
o Minimum 66% intensity
o Moderate wt and reps
o 6-12 RM
Strength
o High wt, low reps
o 2-5 RM
Endurance
o Low wt, high reps
o 15+ reps
Progressive Overload or PRT definition. How do you do it?
• The practice of continually increasing the stress placed on the muscle as it becomes capable of producing greater force or has more endurance.
o Increase the resistance 2.5 - 5%
o Increase the # of reps or sets
Training Status frequencies?
- Novice- 2-3 days/wk
- Interm.- 3-4 days/wk
- Advanced- 4-7 days/wk
- Different muscle groups are trained on different days.
Isometric Training Frequency
o 3 sessions/wk increases muscle strength 14-44%
o 1 session/2 wks maintains but does not improve strength
- Most beneficial when performed on a daily basis
- Maximal voluntary muscle actions (MVMA) are superior to submaximal isometric muscle actions.
Isometric Training Specificity
- Joint-Angle Specificity
- Sticking Points
Can train to improve a specific join angle using isometric contraction at those specific points (can work through “sticking” points) = JOINT ANGLE SPECIFICITY
Does Isometric Training result in Hypertrophy? CSA differences? Other adaptations?
- Isometric training can increase gross muscle CSA (15%) and muscle fiber areas (Type I and II) by as much as 30%.
- Therefore, increased strength results from muscle hypertrophy and neural adaptations associated with isometric contractions.
Isokinetic Training
Isokinetic Training
• The velocity of the movement is controlled while the resistance offered by the isokinetic machine cannot be accelerated; any force applied against the equipment results in an equal reaction force.
• The advantage to isokinetic training is being able to exert continual, maximal force through the full ROM leading to optimal strength gains.
DCER Training- # of Sets and Repetitions
DCER Training- # of Sets and Repetitions
• Studies are typically of short duration 8-12 wks using novice college-age volunteers.
• Sets range from 1-6 and reps from 1-20.
• Strength changes are not different among 1,2, or 3 sets of 10 RM during the first months of training in untrained individuals when programs are not periodized.
• However, for the long-term, multiple sets with periodization will be required to improve strength.
DCER and Training Volume
DCER and Training Volume
• Exercise volume (sets x reps x intensity) is a vital concept in training progression. The interaction of the number of sets with variation in training (periodization) may also help augment training adaptations. A constant-volume program may lead to staleness and lack of adherence to training.
DCER Frequency of
Rest Periods between sets?
DCER Frequency of
Rest Periods
• Recovery between sets, exercises, and training sessions is important and dependent upon the goals of the program.
o Maximal strength >3 minutes
o High intensity exercise for several seconds <30 s
Rest Periods Between Sets and Exercises determines? What results in high blood lactate levels?
Rest Periods Between Sets and Exercises
• Rest periods between sets and exercises influence how much of the ATP-PC energy source is recovered and how high lactate concentrations are in the blood.
• The intensity does not result in higher blood lactate but it is the amount of work performed and the duration of the force demands placed on the muscle.
Rest Periods Between Workouts
Rest Periods Between Workouts
• Traditionally 3 workouts/wk with 1 day of rest is adequate, especially in the novice
• 4 days/wk in succession may be superior to 3 alternate days
• Elite athletes may need 5-7 days/wk to improve muscular strength and endurance
• However, when training consecutive days a split routine should be used with different exercises for the same muscle groups and different resistances (e.g. 5RM and 10RM).
-1 day in between workouts is usually sufficient
common goals for therapists
o Improve Muscular Function • Strength • Power • Endurance o Increase Physical Function • Coordination • Agility • Balance • Speed
- Improve muscular function: 1) strength 2) power 3) endurance
- Increase physical function: 1) coordination 2) agility 3) balance 4) speed
Force generation:
w/ increasing velocity, produce ↑ force w/ ECCENTRIC contraction
w/ increasing velocity, produce ↓ force w/ CONCENTRIC contraction
Neural vs. Hypertrophic factors:
neural factors contribute more first (4 to 6 to 8 wks) but decrease gradually from week one on; hypertrophic factors are constantly increasing, but don’t surpass the contribution of neural until ~wk 6
Detraining:
loss of changes over time w/ cessation of training, but still plateau at level HIGHER than prior to training (maintain neural adaptations- coordination, motor unit recruitment, speed of activation, etc.)
RT in WOMEN
RT in Women
On average women’s whole body strength is 63.5% that of men.
—-When considering LBM and muscle groups these differences are altered
Women 55% strong as men in bench press. Women 106% stronger then men in leg press
RT Rx for health & fitness should not vary with gender.
Fears of becoming “muscle bound” Loss of flexibility???
In a study to increase flexibility using 54 subjects performing stretching with a RT program:
54% increase with separate stretching (8 hrs after)
37% increase with stretching after each exercise
29% increase with no stretching
“Spot Reduction” of body fat
Is it possible with RT???
resistance training considerations in women
Women
Menopause
Improving BMD with RT to prevent osteoporosis
Secondary Amenorrhea
14-25% of competitive lifters affected
Pregnancy
RT resulted in lower C-section rates, higher APGAR scores, and shorter hospital stays
Older Women
The Framingham Heart Study found that about half of women over age 65 cannot lift 10 lb.
resistance training considerations in older adults
RT in Older Adults
Many of the physiological changes associated with aging can be attributed to a sedentary lifestyle
Participation in regular physical activity can attenuate and often reverse unfavorable physiological aging.
Sarcopenia: The age-related loss of muscle mass and strength
Reduced muscle strength is a major cause of disability.
muscle strength and power critical components of walking ability and fall prevention.
Improving muscle mass directly influences aerobic capacity, which is important for physical function.
1-RM is a safe and effective way to determine maximal strength.
Multiple RM’s can be effective but may be influenced by muscular fatigue.
Multiple baseline assessments maybe necessary for optimal strength evaluation.
age related changes that impair exercise capacity
ncreased cardiovascular response, perception of effort, and lactate response to submaximal aerobic work
Decreased anaerobic threshold
Decreased joint range of motion (flexibility)
Decreased maximal aerobic capacity (1% per year)
Decreased muscle force, endurance, and power (1-2% per year)
Impaired coordination and speed of movement
Impaired static and dynamic balance
Protein Needs and Aging
- RDA for protein = 0.8 g/kg/day
- This value was derived from data on young persons.
- 25% of persons over 60 years consume less than the RDA of 0.8 g/kg/day.
- Current research in older adults recommends 1.0-1.25 g/kg/day
- Inadequate dietary protein intake may be an important cause of sarcopenia
physiological adaptations to RT in older adults
Activation of satellite cells
Appearance of IGF-I in muscle fibers
Decreased total and visceral adipose
Decreased aerobic exercise-induced ischemia
Improved static and dynamic balance
Improved tolerance to orthostatic stressors
Increased maximal aerobic capacity
Increased bone density
Increased glycogen storage
Increased insulin sensitivity
Increased joint range of motion
Increased muscle fiber area, total muscle mass
Increased muscle force, power, and endurance
Increased muscle protein synthesis rate and turnover
Increased nitrogen retention from diet
Increased oxidative enzyme capacity
Increased total energy expenditure
Increased gastrointestinal transit time
exercise as adjunct treatment
Chronic Obstructive Pulmonary Disease (COPD) Congestive Heart Failure (CHF) Coronary Artery Disease (CAD) Depression Diabetes Hypertension Inflammatory arthritis Neuromuscular disease Obesity Osteoarthritis Osteoporosis Parkinson’s disease, other degenerative neurological diseases Stroke
RT INJURIES
Overuse Injuries
Overuse Injuries
Tendonitis is the most common: Due to incorrect exercise technique or excessive repetition
Rotator cuff injury: Due to muscle imbalances, weakness, or repetitive loading Associated with the military press, rowing, bench press, and pectoralis machines
Neuropathies: Often the result of constriction from muscle hypertrophy. Present with pain or parasthesias as well as muscle weakness
Musculoskeletal Injury
Shoulder injuries = 29.6% Upper arm injuries = 13.6% Knee injuries = 12.3% Back injuries = 11.1% 40% of all injuries reported are muscle strains or ligament sprains.
Acute Injuries
Sprain: The stretching or tearing of ligaments that results in permanent laxity and thus decreases joint stability
Strain: The stretching or tearing of a muscle or tendon that results from active contraction (too much) against resistance or passive stretching
Acute Ligament Sprains: Medial and collateral ligament sprains of the knee occur during squats, lunges, and leg press or with improper lower extremity placement.
-Knee sprains associated with rotational movements and stress have been associated with meniscus or cartilage tears (e.g. squat and dead lift)
Acute Muscle Strains and Ruptures are very painful and present with:
-Limited range of motion
-Loss of strength
-Tenderness
The tendons that most frequently rupture: Hamstring, Biceps, Patellar, Pectoralis major, Triceps
Improper Technique
Lifting with poor mechanics or too quickly
Loss of concentration
Fatigue
Rushed with his or her lifting routine
Types of Musculoskeletal Injuries with RT
Acute injuries result from:
Weight room accidents
Improper warm-up techniques
Being overzealous
Chronic injury is an acute injury that does not get better in a reasonable amount of time.
Overuse injury has a gradual onset
