Resistance training Flashcards
Force
a push or pull for linear force or a twist for a rotating force (torque)
strength
amount of force a muscle can produce with a single max effort
power
the ability to exert force rapidly (speed)
endurance
the ability of a muscle to remain contracted or to contract repeatedly for a long period of time
hypertrophy
increase in the size of muscle fibres, usually stimulated by muscular overload, as occurs during strength training
hyperplasia
increase in the number of muscle fibers
Atrophy
decrease in the size of muscle fibers usually due to inactivity
sarcopenia
a decrease in both number and size of muscle fibers (typically type 2) more related to age
Resistance training
any training that uses a resistance to a force of muscular contraction
strength training
one possible outcome of resistance training. resistance exercise with a specific goal of increasing strength, often using weights
stability
The ability to RESIST PHYSICAL CHANGE (ex. stay still when pushed)
types of muscle actions (3)
- isometric
- isotonic
- isokinetic
isometric
exercise involving a muscle contraction without change in the length of the muscle (plank)
isotonic
exercise involving a muscle contraction with a change in the length of the muscle (most concentric/eccentric contractions)
isokinetic
Application of force at a constant speed against equal force. (machine work, keeping same force throughout all angles, likely not to do with clients on day-to-day work)
Benefits of muscular strength and endurance (6)
- improves performance of physical activities (important for older adults)
- injury prevention (athletes, everyday people)
- improved body composition
- enhanced self-image and quality of life
- improved muscle and bone health with aging
- increased longevity
RESISTANCE TRAINING ADAPTATIONS (5)
- performance
- risk of injury
- muscle characteristics
- body composition
- energy stores
adaptations will vary depending on program design
RESISTANCE TRAINING ADAPTATIONSperformance
increased
- muscle strength
- muscles endurance
- muscle power
RESISTANCE TRAINING ADAPTATIONS risk of injury
increased
- ligament strength
- tendon strength
RESISTANCE TRAINING ADAPTATIONS muscle characteristics
increased
- muscle fibre size (strength/power training)
RESISTANCE TRAINING ADAPTATIONS body composition
increased
- fat free mass
- metabolic rate
decreased
- % total body fat
RESISTANCE TRAINING ADAPTATIONS energy stores
increased
- stored fuel sources
(ATP. PCr, glycogen)
what are muscular strength adaptations specific to?
speed of movement and ROM included in training (isokinetic, isotonic, isometric contractions)
males vs females strength
- in terms of absolute strength, males are stronger
- when expressed per unit of cross sectional area, no differences
endocrine adaptations
testosterone: promotes growth of muscle tissues in males and females
- test levels about 5-10 times higher in men allowing men to have larger muscles
Nervous system adaptations
If there is no increase in muscle size, strength increases are likely neural (early strength gains in resistance training are neural - brain getting better at creating more motor units)
strength training improves body ability to recruit motor units which increases strength before muscle size increases. improvements during first 6-8 weeks due to neural adaptations including:
1. increases in number of motor units recruited
2. increases in synchronization of motor unit firing 9less inhibition = more units can fire at once
3. increases in frequency of firing
4. relaxation of antagonist muscle groups
RESISTANCE TRAINING PRINCIPLES (8)
- Specificity (SAID - Specific adaptations to imposed demand)
- progressive overload
- stress-rest (recovery)
- symmetry
- contraction-control
- ceiling
- individuality
- reversibility
SAID principle
- Strength and endurance gains are specific to involved muscles, joint actions, type and speed of contraction, and energy system used
- free weights vs weight machines
individuals looking to improve specific sport skills should use strength training exercises that resemble as closely as possible the movement patterns, speed, intensity and volume encountered in sport
- consider goals of training: power vs strength vs endurance
Progressive overload principle
An exercise and training stimulus that goes beyond normal levels of physical performance
- 60% of 1RM to stimulate development of strength
- 80-100% for more rapid gains in strength
- Need to either re-evaluate our 1RM in case of improvements, or increase either number of reps or amount of weight as training becomes easier
- increase frequency, intensity, duration, or number of reps/sets to overload
progressive overload caution
overtraining
- doing more exercise than your body can recover from. rest and variety can help with overtraining
- symptoms: lack of progression, decreased performance, chronic fatigue, decreased coordination, chronic muscle soreness
stress-rest / recovery principle
Training too often does not allow your muscles to work at a high enough intensity to improve, soreness and injury are likely to result
- split routine allows increase training frequency and decreased risk of overtraining
- period of rest and proper nutrition necessary following stress
- DELAYED ONSET MUSCLE SORENESS (DOMS) can last from 12 hours to 7 days post exercise (generally two days after) due to increases in intensity, rep exercise involving eccentric muscle actions
principle of symmetry / development of balanced body
- balance exercises between agonist and antagonist muscle groups helps with:
1. improve performance
2. reduce risk of injury
3. improve posture and alignment of the body at rest and in movement (might need to stretch some things and strengthen other things)
We want to train muscles that are important for optimal performance and the muscles most likely to be injured
POSTURE AND SYMMETRY
what does it indicate??
- Posture often impacted by the relationship of strength and length
Poor posture indicates changes from a balanced and symmetrical body structure and may be due to weakness and/or lack of flexibility
Contraction control
Need to demonstrate control of the load - movement must be due to muscular contraction, NOT momentum
- reduce injury through performing full ROM
- some times manipulated to meet demands of sport and activity
Ceiling principle
Gains become smaller as fitness levels reach genetic potential
Individuality
each individual responds uniquely to a training stimulus
- due to maturation, genetics, environment, sleep, nutrition
Reversibility
discontinuing or lowering intensity or volume will have a detraining effect, losses can be regained by resuming program
(To maintain program, recommend once a week)
(after same time to make gains we see loses (6-8 week range)
FITT FOR RESISTANCE TRAINING
common for endurance
Frequency: 2-3 nonconsecutive days per week
Intensity/resistance: Weights heavy enough to cause muscle fatigue when exercises are performed with goof form for selected number of reps (more specific depending on what program
Time/ Reps: 8-12 of each exercise (10-15 with a lower weight for people over age 50-60) sets: 1 (doing more than 1 set per exercise may result in faster and greater strength gains); Rest 1-2 minutes between exercises
Type of activity: 8-10 strength training exercises that focus on major muscle groups
Resistance training variables to be manipulated (6)
- sets
- reps
- load/intensity
- rest (sets/sessions)
- tempo
- exercise selection/order - order so you work agonist and antagonist in sequence, work multi joint exercises first before single joint - allows more effective overload
Sets
group of reps followed by rest period
depends on:
- number of exercises
- phase of training (hypertrophy, strength, endurance, power)
- number of muscle groups to be trained
- experience of lifter
single or multiple sets?
multiple sets improve max strength, power and body composition
Repetitions
Movement of each exercise including eccentric and concentric
- number of reps per set depends on training goal
- to improve fitness, you must do enough reps to overload or fatigue your muscles
repetitions concerning older adults?
to avoid injury, decrease the load and increase repetitions (10-15 reps)
Repetitions Training phase: Max strength
of reps = 1-7
Training purpose = increase muscle strength
number of reps= 1-7
Repetitions Training phase: Hypertrophy
of reps
Training purpose = increase muscle size
number of reps = 6-12
Repetitions Training phase: Muscle Endurance
Training purpose = increase definition work tolerance
number of reps = 15+
Load/Intensity
amount of weight lifted or resistance with which one exercises ( as reps go up, load goes down) often expressed as percentage of 1 RM
how to determine 1RM?
- by doing 1RM
- predictive test based on how much weight you can lift 12-15 times
Rest between sets
amount of rest between sets determines amount of recovery for the anaerobic energy system, as amount of rest decreases, the reliance on the lactic acid system increases
endurance = less rest
strength = long rest
power = middle
Factors influencing the appropriate rest interval (6)
- the type of strength one is developing
- The magnitude of the load
- the speed of contraction
- the number of muscle groups involved
- the individuals level of conditioning
- the amount of rest between training days
Rest Between sets, load % =60 - 80
speed/tempo = slow to medium
rest interval (minutes) = 2
Applicability = improve muscle hypertrophy
Rest Between sets, load % = >105 eccentric
speed/tempo = slow
rest interval (minutes) = 4 - 5/7
Applicability = improve max strength and muscle tone
Rest Between sets, load % = 80 - 100
speed/tempo = slow to medium
rest interval (minutes) = 3 - 5/7
Applicability = improve max strength and muscle tone
Rest Between sets, load % = 50 - 80
speed/tempo = fast
rest interval (minutes) = 4 - 5
Applicability = improve power
Rest Between sets, load % = 30 - 50
speed/tempo = slow to medium
rest interval (minutes) = 1- 2
Applicability = improve muscle definition
Intensity and time, Goal = Muscle strength and tone
Intensity = 80%, 80-100%, 105% + eccentric
Repetitions = 5-6 reps, 1-7 reps
Tempo = 2-3 sec each way, slow to medium, slow
Rest (min) = 3 to 5-7, 4 to 5-7
Intensity and time, Goal = General strength
Intensity = 70%
Repetitions = 8-12 reps
Tempo = 2-3 each way
Rest (min) = 1 to 3
Intensity and time, Goal = increase muscle size (hypertrophy)
Intensity = 60-80%
Repetitions = 6-12 reps
Tempo = slow to medium
Rest (min) = 2
Intensity and time, Goal = increase definition and endurance
Intensity = 40-60%
Repetitions = 15 - 20 reps
Tempo = 2-3 sec each way
Rest (min) = 1 to 2
Intensity and time, Goal = increase power
Intensity = 50 - 80%
Repetitions = 6 - 8 reps
Tempo = fast
Rest (min) = 4 to 5
Rest between sessions
most common 3 training sessions per week
- CSEP recommends 2-3 non-consecutive days each week
STEPS FOR DESIGNING A RESISTANCE TRAINING PROGRAM (5 steps)
- select type of strength sought
- select exercise
- find 1RM
- Develop the program
- Test at appropriate times
