strength training definitions repetition: one complete movement of an exercise (con/ecc) set: group...
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Strength TrainingStrength Training
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DefinitionsDefinitionsRepetition: one complete movement of an Repetition: one complete movement of an exercise (con/ecc)exercise (con/ecc)
Set: group of repetitionsSet: group of repetitions
Repetition Maximum (RM): maximum Repetition Maximum (RM): maximum number of repetitions that can be number of repetitions that can be performed at a resistance with proper performed at a resistance with proper technique; 1 RMtechnique; 1 RM
Power: rate of performing work, weight Power: rate of performing work, weight lifted times the vertical distance it is liftedlifted times the vertical distance it is lifted
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%1-RM: a fraction of a 1-RM for training %1-RM: a fraction of a 1-RM for training prescription, i.e., intensityprescription, i.e., intensity
Rep Tempo: speed or velocity of Rep Tempo: speed or velocity of repetitions. E.g., 2/4 rep temporepetitions. E.g., 2/4 rep tempo
Volume: total work performed during a Volume: total work performed during a specific time period. Load X reps X setsspecific time period. Load X reps X sets
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Strength: maximal amount of force Strength: maximal amount of force a muscle or muscle group can a muscle or muscle group can
generate in a specified movement generate in a specified movement pattern at a specified velocity of pattern at a specified velocity of
movementmovement
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Factoids:Factoids:
HR is not appropriate measure of HR is not appropriate measure of exercise intensity with resistance exercise intensity with resistance trainingtrainingMinimal intensity to generate strength Minimal intensity to generate strength gains is 60-65% of 1RMgains is 60-65% of 1RM
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Progressive OverloadProgressive Overload
increase the amount of weight lifted increase the amount of weight lifted use of RMuse of RM
increase the training volume increase the training volume (number of sets or repetitions)(number of sets or repetitions)easy to overtraineasy to overtrain
especially with increases in training especially with increases in training volumevolume
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Rest PeriodsRest Periods
If goal is to improve performance and If goal is to improve performance and power for short, intense activities, power for short, intense activities, rest period should be short (< 1 min.)rest period should be short (< 1 min.)
One day of recovery is usually One day of recovery is usually recommended for a specific body recommended for a specific body partpart
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Types of Strength TrainingTypes of Strength Training
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IsometricIsometric
joint angle specificjoint angle specificmust avoid Valsalva maneuvermust avoid Valsalva maneuver
Dynamic Constant External Dynamic Constant External Resistance (DCER)Resistance (DCER)
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IsotonicIsotonic
Muscular contraction in which the Muscular contraction in which the muscle exerts a constant tensionmuscle exerts a constant tension
Not the type of contraction with free-Not the type of contraction with free-weights (contrary to popular thought)weights (contrary to popular thought)
Free-weight, the force varies Free-weight, the force varies throughout the ROMthroughout the ROM
Recommendation of sets for health is Recommendation of sets for health is 1-31-3
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Variable ResistanceVariable Resistance
Equipment operates through a lever Equipment operates through a lever arm or cam, attempt to match arm or cam, attempt to match resistance with changes in strength resistance with changes in strength throughout a ROMthroughout a ROM
No perfect machine out there yet, No perfect machine out there yet, cannot match ROM demands with cannot match ROM demands with individual differencesindividual differences
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IsokineticIsokineticMuscular action performed at a constant Muscular action performed at a constant angular velocityangular velocity
Resistance is not controlled, only the Resistance is not controlled, only the velocityvelocity
Theoretically, it is possible for the muscles Theoretically, it is possible for the muscles to exert a continual, maximal force to exert a continual, maximal force through the full ROMthrough the full ROM
Optimal number of sets is not clearOptimal number of sets is not clear
Training velocity should be between 180-Training velocity should be between 180-240240/sec/sec
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EccentricEccentricCan do eccentric training on machines Can do eccentric training on machines by lifting a weight greater than 1RM by lifting a weight greater than 1RM with both legs or arms and then with both legs or arms and then lowering it with onelowering it with oneCan do eccentric training on isokinetic Can do eccentric training on isokinetic devicesdevicesEccentric training can lead to Eccentric training can lead to significant strength gainssignificant strength gainsnot clear what appropriate volume not clear what appropriate volume should be for strength gains and DOMSshould be for strength gains and DOMS
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Plyometrics or Stretch-Shortening Plyometrics or Stretch-Shortening cycle exercisescycle exercises
20-30% of the difference between a 20-30% of the difference between a countermovement and a countermovement and a noncountermovement may be explained noncountermovement may be explained by the elastic energyby the elastic energyElastic energy can be stored in tendons Elastic energy can be stored in tendons and other connective tissueand other connective tissueThings to consider:Things to consider:– number of jumpsnumber of jumps– height of dropheight of drop– weighted exercisesweighted exercises– concurrent strength trainingconcurrent strength training– injury potentialinjury potential
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2002 ACSM Position Stand2002 ACSM Position Stand
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Novice or Preparatory PhaseNovice or Preparatory Phase
50-70% 1RM (or estimated)50-70% 1RM (or estimated)
One exercise/groupOne exercise/group
1-3 set1-3 set
8-15 reps8-15 reps
Rest varies for type of trainingRest varies for type of training
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Development of Muscular StrengthDevelopment of Muscular Strength
90-100% of 1RM90-100% of 1RM
3-4 exercise/group3-4 exercise/group
1-5 sets1-5 sets
1-5 reps1-5 reps
3-5 min rest btwn sets3-5 min rest btwn sets
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Development of Muscular Development of Muscular EnduranceEndurance
50-70% 1 RM50-70% 1 RM
2-3 exercise/group2-3 exercise/group
1-3 sets1-3 sets
No more than 15 reps (adv. 25+)No more than 15 reps (adv. 25+)
30 sec – 1 min rest btwn sets30 sec – 1 min rest btwn sets
2-6X week2-6X week
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Development of Muscular Development of Muscular Strength/EnduranceStrength/Endurance
80-90% 1RM80-90% 1RM
3-4 exercise/group3-4 exercise/group
1-4 sets1-4 sets
6-12 reps6-12 reps
1 min rest btwn sets1 min rest btwn sets
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Development of Muscle Size Development of Muscle Size (Hypertrophy)(Hypertrophy)
80-90% 1RM80-90% 1RM
4-6 exercise/group4-6 exercise/group
4-8 sets4-8 sets
12-15 reps12-15 reps
30 sec – 1 min rest btwn sets30 sec – 1 min rest btwn sets
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PeriodizationPeriodization
variation in the volume and intensityvariation in the volume and intensityneeded for optimal gains in strength needed for optimal gains in strength and powerand power
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PeriodizationPeriodizationPreparatory: high volume, low resistance Preparatory: high volume, low resistance exercise (50-80% 1RM)exercise (50-80% 1RM)First Transition: increase strength, First Transition: increase strength, moderate volume and intensitymoderate volume and intensityCompetition: Peak, selective strength Competition: Peak, selective strength training, low volume, high intensity, with training, low volume, high intensity, with intervals and sport-specific exercisesintervals and sport-specific exercisesSecond Transition or active recovery: Second Transition or active recovery: recreational activities and low intensity recreational activities and low intensity resistance training , different exercise resistance training , different exercise modesmodes
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Resistance Training for Special Resistance Training for Special PopulationsPopulations
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Children (Fleck & Kreamer, 1997)Children (Fleck & Kreamer, 1997)5-7 yr old: basics with little to no 5-7 yr old: basics with little to no weight, concept of a training session, weight, concept of a training session, techniques are emphasized, volume techniques are emphasized, volume is lowis low
8-10 yr old: gradually increase the 8-10 yr old: gradually increase the number of exercises, practice number of exercises, practice technique for all lifts, keep exercises technique for all lifts, keep exercises simple, increase volume slowly, simple, increase volume slowly, monitor tolerance to exercise stressmonitor tolerance to exercise stress
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11-13 yr old: teach all basic exercise 11-13 yr old: teach all basic exercise techniques, continue progressive techniques, continue progressive loading, emphasize technique, loading, emphasize technique, introduce new exercises with little or introduce new exercises with little or no resistanceno resistance14-15 yr old: progress to more 14-15 yr old: progress to more advanced resistance programs, add advanced resistance programs, add sport-specific components, sport-specific components, emphasize technique, increase emphasize technique, increase volumevolume16 and older: entry level into adult 16 and older: entry level into adult programs after all background programs after all background experience has been learnedexperience has been learned
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SeniorsSeniors
Pollock et al. (1994): 1 set, 10-15 RM, Pollock et al. (1994): 1 set, 10-15 RM, 8-10 exercises, 2 d/wk minimum8-10 exercises, 2 d/wk minimum
Fleck & Kraemer (1997): 4-6 large Fleck & Kraemer (1997): 4-6 large muscle groups, 3-5 supplemental muscle groups, 3-5 supplemental small muscle groups, 80% of 1RM for small muscle groups, 80% of 1RM for 8 repetitions (most common), 3 sets, 8 repetitions (most common), 3 sets, 2-3 minutes rest between sets, 3 2-3 minutes rest between sets, 3 d/wkd/wk