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

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 specific must 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 /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 gains not 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 intensity needed 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, 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