What does Strength Training Mean?

What does Strength Training Mean?

• Strength training is the use of resistance

to muscular contraction to build the

strength, anaerobic endurance and size of

skeletal muscles

KEY TERMS TO KNOW

• Skeletal Muscle & Types of Sk.muscle fibers

• Types of Muscle contraction

• Strength

• Neuromuscular System for Strength(Force Production)

• Endurance

• Power

ANATOMY - SKELETAL MUSCLE

Skeletal Muscle -

Brief • Musculo-tendinious unit – consists of muscle belly and tendons.

When a muscle contracts (shortens), it moves a bone by pulling on the tendon that attaches the muscle to the bone.

• Muscles consist of individual muscle cells or muscle fibers. They are connected in bundles. A single muscle is made up of many bundles of muscle fibers covered by layers of connective tissue that hold the fibers together.

• The muscle fibers are made up of smaller units called myofibrils. When the brain signals the muscle to contract, protein filaments within the myofibrils slide across one another causing the muscle fiber to shorten. (actin and myosin - Sliding Filament Theory)

Muscle Fiber Types

• Fast Twitch Fibers

–Stain light in color

–More anaerobic

–Suited to strength and

speed activity

• Slow Twitch Fibers

–Stain dark

–More aerobic

–Suited to endurance

activity

Types of Fibers • Slow Twitch (Red) Type I –

• Type I or slow oxidative (SO)

• High capacity for aerobic energy supply.

• Very efficient in producing ATP.

• Fatigue resistant.

• Speed of contraction of slow twitch fibers is

much slower than fast-twitch.

• They are adapted for low intensity, long

duration activities.

• They utilize aerobic energy system for fuel.

• Fast Twitch (White) Type II – – Type IIa (fast oxidative glycolytic- FOG)

• Moderately resistant to fatigue

– Type IIb (fast glycolytic - FG)

• Fatigues rapidly – true fast twitch

– Type IIx – fatigue resistant with force capacity (a<x<b)

• High capacity for rapid force development.

• Rely on anaerobic metabolism for fuel.

• They are explosive and powerful, but fatigue

quickly.

Types of Fibers

Fast Twitch Muscle Fiber

• Speed of action-Fast

• Speed of relaxation-Fast

• Fatigue resistance-Low

• Force Capacity-High

• Fiber Diameter-Large

• Myosin ATPase-High

• Glycolytic Capacity-High

Slow Twitch Muscle Fiber

• Speed of action-Slow

• Speed of relaxation-Slow

• Fatigue resistance-High

• Force Capacity-Low

• Fiber Diameter-Small

• Myosin ATPase-Low

• Oxidative Capacity-High

Ratio in Muscle

– Both fiber types exist in individual muscles

– Ratio varies by muscle and by individual

– Postural muscles = % primarily type I fibers

– Power, explosive strength muscles = % type II

fibers

– Genetically determined

• Large role in determining ability for a given sport activity

– Fiber changes due to training

• Enhanced metabolic capabilities through specific training

Physiology of Muscular Contractions

Sliding Filament Theory • Actin/Myosin

Protein filaments

within a muscle

fiber that slide

across each

other to

physiologically

shorten the fiber.

Types of Muscle Contraction

• Isometric (Static) – Contractions that generate muscle tension, but no change in the length of the muscle or movement of a joint.

• Example – tighten the abdominal muscles while sitting still.

• Isometric exercises develop strength only at or near the joint angle where they are performed, not through the entire joint ROM.

• Used to strengthen muscles after injury or surgery when movement of a joint could delay healing.

• For maximum gains hold the isometric contraction for 6-10 seconds and repeat 5-10 times.

Types of Muscle Contraction

• Isotonic (Dynamic) – Involves applying force with movement. Muscle contractions occur while muscles change length.

• Most popular type of exercises for increasing strength.

• Can be performed with free weights, machines, or your own body weight.

– Concentric – Contractions that occur when a muscle shortens a “positive” contraction.

– Eccentric – Contractions that occur when a muscle lengthens – a “negative” contraction.

Force and Types of Muscle Contractions

Muscular Strength • It is defined as the ability of a muscle to develop

maximum contractile force against a

load/resistance/weight in a single contraction.

• Important to maintain normal levels for normal healthy

living.

• Imbalance or weakness can impair normal function

Types of Muscular Strength • Absolute muscular strength

• Relative muscular strength

Muscular Strength

Absolute muscular Strength

• The maximum force you are able to

develop regardless of size, age, or weight.

• Absolute muscular strength is the first type

of muscular strength.

• A person able to lift 100 pounds is

stronger in absolute muscular strength

than a person able to lift only 80 pounds.

Relative muscular strength

• Relative muscular strength is the maximum

force you are able to develop in relation to your

body weight. (The amount of weight lifted

relative to the person's body weight)

• Relative muscular strength is the second

type of muscular strength.

• It is more important than absolute

muscular strength.

Consider this example:

Badar weighs 125 pounds and can

lift 130 pounds during a weight

training exercise.

Abdullah weighs 160 pounds and

can lift 150 pounds on the same

exercise.

Abdullah is stronger in the absolute sense, but Badar is stronger in the

relative sense because he exerts more strength per pound of body weight.

formula for calculating relative muscular strength:

Relative Muscular Strength = Weight lifted (lb.)

Body weight (lb.)

Badar

130 lbs ÷ 125 lbs = 1.04

Abdullah

150 lbs ÷ 160 lbs = 0.93

Neuromuscular system for force production

The force production (Strength) generated during a movement depends on

a motor neurones

muscle fibres

Central nervous system

Neuromuscular activation:

a)The firing rates of the a motor neurones involved;

b) The number of a motor neurones that innervate a muscle; c) The co-ordination of the movement (innervation of agonist versus antagonist, technique).

Force production by innervated muscle fibres:

a) Fibre size (hypertrophy);

b) Fibre phenotype (type I, IIa, IIb/x).

Type I fibres Type IIa fibres Type IIb/x fibres

Slow motor unit

Fast fatiguing motor unit Fatigue resistant

motor unit

Types of motor units

A motor unit is an a motor neurone and the muscle fibres innervated by it. Three types of motor units can be distinguished: slow (S), fatigue resistant (FR), fast fatiguing (FF). The a motor neurones of the slow motor units are the smallest and have a low threshold while the a motor neurones in fast fatiguing motor units are large and have a high threshold.

Types of motor units

Fatigue resistant: •high tension •slow fatiguing •Intermediate size a motor

neurone, type IIa fibres

Fast fatiguing: •very high tension •fast fatiguing •Large a motor neurone, type

IIb/x fibres

Slow: •low tension •fatigue resistant •Small a motor neurone, type

I fibres

Burke et al. (1973)

Muscular endurance

The ability of a muscle or muscle group

to contract for an extended period of

time without undue fatigue.

Muscular endurance is measured by

the amount of resistance (or weight)

and the number of repetitions (or)

“reps”.

• A person who can properly lift 75 pounds

for 15 reps has greater muscular

endurance than a person of the same

gender who can only do 10 reps with the

same amount of weight.

• Types of Muscular Endurance

• Absolute muscular Endurance

• Relative muscular Endurance

Muscular endurance

Relative muscular endurance

As with muscular strength, good health

and fitness depend more on relative

muscular endurance than on absolute

endurance.

The maximum number of times you can

repeatedly perform a resistance activity

in relation to your body weight.

Power

• Ability to generate force quickly

• Combination of strength & speed

• Performance is limited without power

ENERGY SYSTEM

Benefits of Adequate Strength Training

• Crucial for daily activities – Sitting, walking, running, lifting, recreational

activities

• Improves confidence

– Posture, personal appearance, self-image

• Helps develop sports skills

• Promotes joint stability

• Helps people cope more effectively in emergency situations

• Promotes psychological well-being

• Results in higher resting metabolic rate

• Promotes weight loss and maintenance

• Lessens the risk for injury

• Prevents osteoporosis

• Improved performance of physical activities

• Improved body composition

• Enhanced self-image and quality of life

• Improved muscle and bone health with aging

• Prevention and management of chronic

disease

• Improves cholesterol levels, may help lower

blood pressure and control blood sugar

Factors that Modify Strength

Muscle fiber type (Type 1 or 2) & size

Age – Strength Peaks at 20-25 Yrs

– After age 25, max strength declines 1% annually

Neuromuscular efficiency – Motor unit recruitment

Biomechanical Considerations

▫ Position of tendon attachment

▫ Length-Tension Relationship

Overtraining

Factors that Modify Strength Cont…..

General Strength Training Principles

•Overload principle

•Specificity principle

•Progression principle

• Initial values principle

• Inter Individual Variability

principle

• Diminishing returns

principle & Reversibility

principle

Overload principle

• Overload – A gradual increase /

Progressively overloaded in the

frequency, duration, or intensity of the

activity must occur if any physiological

adaptation is going to occur.

• For resistive training, this principle

specifically suggests that for greater gains

in strength, endurance or power to occur

there must be a manipulation of these

factors.

• For endurance, increase the number of

repetitions in a set(12-15reps), reduce

the resistance or load.

• For strength, increase the resistance or

load, while restricting the number of

repetitions in a set to 10 or lower.

• In each case, over time the muscle will

adapt to the changes and alter its

structure and/or function, leading to

greater gains.

Specificity principle

• SAID – Specific Adaptation to Imposed

Demands is the body's response to exercise, if

more specific demand is made then more

specific adaptations will occur.

• The human body adapts to how it is being

trained.

• The systems of the body will physiologically

adapt, specifically to the type and nature of

exercise training.

• The strength training ex’s should

stimulate the requirements of the

sport as closely as possible in-terms

of movement patterns, Velocity, Type

of contraction, Force of contraction,

Muscle groups, Joint angles &

energy system used.

• How the body adapts, and how much it

improves, is directly related to how hard,

and in what manner, it is trained.

Progression principle

• As your muscles gradually

adapt to the increased load,

you need to increase the

workload further in a

progressive & periodical

manner to make the

muscles more stronger.

The continued

systematic increase of

muscle workload by the

addition of more weights

or resistance is called as

progression principle.

Individuals with LOW initial physical

fitness levels will show greater relative %

gains & a faster rate of improvement in

response to ex’s training compared to

individuals with average or high fitness

levels.

E.g. – VO2 Max can increase up to 12%

gain of untrained individual compared to

1% gain in trained athlete.

Initial Values principle

• Individual responses to a

training stimulus are

quite variable & depend

on factors such as age,

initial fitness level &

health status.

Inter Individual Variability principle

Each person has a genetic ceiling

that limits the possible extent of

improvement due to ex’s training.

As individual approach their genetic

ceiling, the rate of improvement in

physical fitness slows & eventually

levels off i.e. PLATEAUES

Diminishing returns principle

When individual discontinue their

ex’s program, ex’s capacity decreases

quickly & with in a few days to months

most of the training improvements are

lost.

i.e. Physiological adaptations &

improvements in muscle structure are

reversed.

Reversibility principle

Adaptations to Resistance Training

• Increased motor unit recruitment

• Coordination of motor unit recruitment

(synchronous)

• Rate Coding: firing frequency of the motor units

• Decreased autogenic inhibition

– Decreased sensitivity of the golgi tendon organs to

tension

– may lead to injury

Adaptations to Resistance Training

• Chronic Hypertrophy

– more myofibrils,

– actin

– Myosin

– sarcoplasm

– connective tissue

• Transient Hypertrophy

– Due to increased blood flow to the muscles during

exercise.

Adaptations to Resistance Training

• Hyperplasia: muscle fiber

splitting

– requires heavy resistance

training

– requires many months of

training

Adaptations to

Resistance Training

• Fiber type alterations

– muscle fibers begin to take on certain characteristics of the

opposite fiber type after opposing training occurs.

– chronic stimulation of FT motor units with low frequency

nerve stimulation transforms FT motor units into ST motor

units within a matter of weeks!

– extreme, prolonged training may produce skeletal muscle

fiber type conversion.

Muscular Response to Resistance

Training

• Acute Muscle Soreness

– accumulation of H+

– Lactate

– tissue edema

Muscular Response to Resistance

Training

• Delayed Onset Muscle Soreness

– caused by eccentric muscle

contraction

• muscle and connective tissue damage

• inflammation (macrophages, white

blood cells)

• increased chemical mediators

(bradykinin)

Strength Training: Exercise Guidelines

• Select exercises that will involve all major

muscle groups

• Select exercises that will strengthen the core

• Never lift weights alone???

• Warm up properly prior to lifting weights

• Use proper lifting technique for each exercise

• Lift in a controlled manner

• Use collars with free weights (exceptions – bench

press)

• Use common sense with machines

• Use spotters with free weights

• Maintain proper body balance while lifting

• Exercise larger muscle groups before exercising

smaller muscle groups

• Exercise opposing muscle groups for a balanced workout

• Breathe naturally; inhale during the eccentric phase and exhale

during the concentric phase

• Avoid holding your breath while straining to lift a weight –

- Valsalva maneuver

• Allow adequate recovery time between sets of exercises

• Discontinue training if you experience unusual discomfort or

pain???

• Stretch out for a few minutes at the end of each strength-

training session

load: Most simplistically referred to as the

amount of weight assigned to an exercise

set; often characterized as the most critical

aspect of a resistance training program.

1-repetition maximum (1RM): Greatest

amount of weight that can be lifted with

proper technique for only one repetition.

Repetition maximum (RM): Most weight

lifted for a specified number of repetitions.

WHY 1 RM?

• The use of 1 repetition maximum (RM) testing

in resistance training has been applied to quantify

strength in order to prescribe training programs

by health and fitness professionals, athletic

trainers, rehabilitation specialists, and strength

coaches.

• The use of 1RM testing has become a reliable

method of strength assessment in trained and

untrained subjects

Repetition Maximum Continuum

Key Note:

• 2-for-2 rule: A conservative method that can be

used to increase an athlete’s training loads;

If the athlete can perform two or more

repetitions over his or her assigned

repetition goal in the last set in two

consecutive workouts for a given

exercise, weight should be added to

that exercise for the next training

session.

Basic Components: of Strength Training

• Evaluation

• Exercise Selection

• Frequency

• Exercise Order

•Training Load

•Training Volume

•Rest and Recovery

•Variation

Evaluation:

Following the initial assessment (descriptive

info, health-related) and consent procedures

Needs analysis:

Training status including evaluation of injuries and

training background (exercise history)

Type of training program

Length of recent regular participation in previous training

programs

Level of intensity involved in previous training programs

Degree of exercise technique experience

Exercise Selection:

Selection of exercises in a resistance training program are dependent upon several factors.

Goals of the client

Current level of fitness

Previous experience

Specificity principle

Available equipment

Exercise Classification:

Total body Pulling, pushing, and combination or complex movements

Lower body Hip dominant or knee dominant; single or double leg

Hip extension/flexion, adduction/abduction, knee extension/flexion, ankle flexion/extension, etc.

Upper body Horizontal press, vertical press, horizontal pull, vertical pull,

elbow extension/flexion, shoulder rotation.

Core/torso work Static, rotational

Exercise Classification:

• Compound

– An exercise that involves two or more joint movements

– Often are considered Basic exercises

• Isolated

– An exercise that involves just one discernible joint movement

– Often are considered Auxiliary exercises

Exercise Classification: • Basic

– An exercise that can place greater absolute intensity on the

muscles

• Auxiliary

– An exercise that may supplement a basic exercise.

– May place greater relative intensity on a specific muscle

Exercise Classification:

Push

Movement away from

center of body during the

concentric contraction of

the target muscle.

Pull

Movement toward center

of body during the

concentric contraction of

the target muscle.

Frequency:

• Number of workouts performed in 1-week

• General Guidelines:

–Beginner 2-3 days/week

– Intermediate 3-4 days/week

–Advanced 4+ days/week

• Must be balanced with mode, duration,

intensity, and other activity

Exercise Order:

• Order refers to a sequence of resistance

exercises performed during one training

session.

–Exercises are usually arranged so that an

trainee’s maximal force capabilities are

available (from a sufficient rest or recovery

period) to complete a set with proper exercise

technique.

–Depends on goals of training

Exercise Order:

Big to Small, General to Specific

Power before Strength, Strength before

Endurance

Beginner – Whole Body

Large muscle groups first

Hips and Thighs, Torso, Arms

Inter. and Adv. – Split Routine

Monday – “Chest” Day

Bench Press, Incline Dumbbell, Dips, DB Fly

Training Goals:

• Muscular Endurance

• Hypertrophy

• Muscular Strength

• Power: Athletic Populations

Training Load: • Load, most simplistically referred to as the amount of weight

assigned to an exercise set, is often described as the most

critical aspect of a resistance training program.

• Repetitions, the number of times an exercise can be performed,

is inversely related to the load lifted; the heavier the load, the

fewer the number of repetitions that can be performed.

Training Load:

• The amount of weight used in each exercise

• Typically expressed as % of 1-RM

• Based on training goals

–Muscular Endurance; <67%, >12 reps

–Hypertrophy; 67-85%, 6-12 reps

–Strength; >85%, <6 reps

–Power; 75-90%, 1-5 reps

• 30%-75%, except Olympic lifts

Training Volume:

• 1 rep = 1 complete movement of a specific exercise

• 1 set = a group of reps performed consecutively

• Volume

–the total number of reps in a training session (Reps x Sets x Exercises)

Training Volume:

• Muscular endurance; >12 reps,

2-3 sets

• Hypertrophy; 6-12 reps, 3-6

sets

• Strength; <6 reps, 2-6 sets

Rest and Recovery:

The length of the rest period between sets and

exercises is highly dependent upon:

The goal of training

The relative load lifted

Between sets

muscular endurance; <30 seconds

hypertrophy; 30 – 90 seconds

strength; 2 – 5 minutes

Variation:

• A purposeful change in the program

design to expose the client to a new

stimulus

• Change could be in frequency, training

volume, exercise selection, or exercise

order

• Maintain high retention.

Resistance Exercise Fundamentals:

• Hand Grips

• Pronated (Overhand)

–Bench Press, Pull-ups

• Supinated (Underhand)

–Biceps curls, reverse

pull-ups, lat-pull down

Resistance Exercise Fundamentals:

Hand Grips

Alternated Grip

Dead lift—get a better grip

Spotting: safest grip

Hook Grip

Thumbs are tucked—1st 2 fingers over thumb

Neutral—like shaking hands

Shoulder press machine, hammer curl

Resistance Exercise Fundamentals:

• Stable Limb & Body Position

• Five-Point Body Contact Position

– Position of the client so body parts or body

segments contact the machine or apparatus.

Seated or Supine

•Back of Head

•Upper Back and Shoulders

•Lower Back and Buttocks

•Right Foot

•Left Foot

Prone

•Chest or Stomach

•Hips or Front of Thighs

•Right Hand

•Left Hand

Resistance Exercise Fundamentals:

• Five-Point Body Contact Position

–Example: Bench Press

• Head, shoulders, buttocks/hips, right foot, left foot

Resistance Exercise Fundamentals:

• Five-Point Body Contact Position

–Example: Leg Extension

• Back, buttocks/hips, right hand, left hand, feet

Resistance Exercise Fundamentals:

• Movement Range of Motion & Speed

–Use of full ROM

–Speed of movement

–Move slowly, under control

–Exceptions would be power lifts (power clean,

snatch, push jerk)

Resistance Exercise Fundamentals:

Breathing Considerations

Sticking Point

Hardest part of the lift—changing from concentric to eccentric

Exhale during sticking point

Valsalva Maneuver

Holding breath—increases pressure in thoracic and ab region

Increased pressure—skeletal muscles more rigid—muscles produce more force

BUT—increase blood pressure, may get dizzy, pass out

Resistance Exercise Fundamentals:

Weight Belts

Recommended for ground-based, structural exercise that involve lifting maximal or near-maximal loads (>80% 1-RM)

Increased abdominal pressure may prevent compressive forces against vertebral column

Reliance on the weight belt may lead to decreased performance of the core musculature

Spotting:

Types of Exercises & Equipment

Essential for client safety; Allows trainer to reinforce proper exercise

technique and performance

Required for free-weight exercises that meet the following criteria:

Overhead (Shoulder Press)

Over the Face (Bench Press)

Bar on Upper Back (Lunge)

Bar on Clavicles (Front Squat)

May not be needed on machine exercises, but allows for Forced

Repetitions and monitoring of exercise performance

General Guidelines: Perform adjustments on all machines to properly fit client Be in position to spot during all exercises

Maintain 5-points of body contact on all machines

Perform all repetitions in a slow, controlled manner

Remember to exhale during the concentric portion of the lift (sticking point)

Perform at least 1-2 sets of each exercise for 10-12 repetitions (very low intensity).

Everyone is expected to be a “client” and “trainer”

Developing a

Resistance Training Program

• Set goals

• Type of program

• Choice of equipment

• Muscle groups

• Order of exercises

• Format for sets

My Program

Setting Goals

• Specific

• Challenging

• Attainable

Goals provide motivation

and a sense of purpose

Type of Program • Muscular endurance

• Hypertrophy

• Power

• Muscular strength

The guidelines vary

depending on the type of

program that is desired.

Developing A Resistance Training Program

The Beginner Workout

• Perform warm-up exercises

• Start easy

• Select a weight that you can lift for a maximum of 12-15 reps (12-15RM) (intensity)

• Select one exercise for each muscle group, 1-2 sets (duration)

• Exercise all the major muscle groups each training session

• Allow 1-2 mins between sets

• Perform 2-3 sessions per week, allowing at least a minimum of 1 day between each session (frequency)

• After 3-4 weeks, increase the load (8 -10 RM)

• When more than 8 -10 reps can be completed, add more

weight

• Gradually increase the number of exercises per muscle

group to 3

• Gradually increase the number of sets per exercise to 3

• When the training volume increases to a certain level,

consider split routines

The Advanced Workout

• Select 3-4 exercises for each muscle group per workout

• Select a load that allows 5-10RM (or 1-3 RM if the focus is

neuromuscular coordination) and perform 3-4 sets of each

exercise

• Exercise each muscle group once or twice a week, allowing at

least 2-3 days for recovery

• Volume of work/muscle group dictates split routines

Weight-training: free weights or machines?

Free weights - Advantages

–Preferred mode for athletes- stimulate motor unit recruitment patterns that occur during the performance of the skill more closely than machines

–Train synergistic muscle groups more extensively, facilitating the learning of correct neuromuscular coordination for proper balance

– Inexpensive and convenient for home use

– Allow for greater variety of exercises

– Accommodate individuals of any body size

Disadvantages

– Safety issue, especially for novices

– Requires spotters

– Requires more skill

– Cumbersome to change resistance

Machines / weight-training equipment Advantages

Can isolate a particular muscle much easier Simple to use Safe. Do not need a spotter Change resistance quickly

Disadvantages

Expensive Limited availability Limited number of exercises/machine Do not optimally develop inter-muscular coordination Minimal stress placed on core stabilizing muscles

Isometric training Resistance provided by immovable objects or weights under stationary conditions

Advantages:

– Requires no expensive equipment

– Can be performed anywhere

– Useful in rehab situation when joint cannot be articulated

– Useful for sports where static muscular endurance is required

Disadvantages:

– Doesn’t allow for large gains in strength in dynamic situations

– Strength gain is mainly limited to the angle at which the exercise is performed

– When contracting large, proximal muscles, may produce a high rise in blood

pressure

Isokinetic training

Resistance provided by an electromechanical device – isokinetic dynamometer

Concentric speed: up to 500 deg/ sec.

Eccentric speed: up to 300 deg/ sec

Bio-dex System 4 Pro

Speed is preset

and kept

constant

regardless of

how much force

is developed.

Advantages:

– Enables the muscle to generate maximum force throughout

the full range of motion at a constant, preset speed

Disadvantages:

– Very expensive

– Allow the performance of one-joint movements only Rarely

performed in many skills

– Maximum angular velocity relatively low

– Do not provide an isokinetic movement throughout a

complete range of motion – acceleration at beginning,

deceleration at the end – therefore, semi-isokinetic

Techniques of Resistance Training

• Isometric Exercise – Capable of increasing muscle strength at specific joint

angles

• Exercise with no change in muscle length

– May produce spikes in systolic blood pressure

• Could cause life-threatening cardiovascular accident

• To reduce this event to occur - REMIND the person to breath

– Widely used in rehabilitation

• Attempt to use positional or functional exercise – work at multiple

angles throughout the range if possible

– Contractions should be held for 10 seconds at frequency of

10 or more per hour

– Utilized to enhance lift or activity at “sticking point”

• Core Stabilization

– Essential for functional

strength

– Core functions to dynamically stabilize the kinetic chain

– Core strength enables distal segments to function optimally and efficiently during force and power generation

• Progressive Resistive Exercise (PRE)

– Exercises that work through a full range of motion

– Isotonic or isodynamic contractions

• Most popular & commonly used technique

– Concentric vs. Eccentric

• Greater force can be generated due to lower number of motor units

recruited allowing other motor units to be recruited to generate

increased force

• Oxygen use is much lower with eccentrics

• Efficiency of eccentric exercise is higher than concentric exercise

• Needs of the body – acceleration and deceleration

• Must be able to control body movements – deceleration and

eccentrics allows for this control

– Surgical Tubing (Theraband) or Exercise Band

• Allow for motion in multiple planes

• Ability to perform more functional movement

• Can be utilized with PNF & plyometrics

– Variable Resistance

• Change in force required at different angles to move a

particular resistance

• Greatest when joint is at 90 degrees

• Accommodating resistance or variable resistance equipment changes resistance at different points in range

• Plyometric Exercise

– Generally incorporated in later stages of rehabilitation

– Relies on a quick eccentric stretch to facilitate a subsequent

concentric contraction

– Encourages dynamic movements associated with power

– Due to the need to generate power in athletic activities, it is

critical to incorporate it within a the rehabilitation process

Plyometric Training

• Isokinetic Exercise

– Incorporated in later stages

of rehabilitation

– Uses fixed speeds with

accommodating resistance

– Provides maximal

resistance through full range

of motion

– Commonly used as criteria

for return of athlete to

functional activity

– The healing process must dictate the program!

– Intensity is key

– Multiple potential routines • Single set – 1 set 8-12 reps at a slow speed

• Tri-sets – 3 exercises for 1 muscle group, 2-4 sets with no rest

• Multiple sets – 2-3 warm-up sets with progressively increasing resistance followed by several sets at the same resistance

• Superset – multiple exercises, 1 set of 8-10 repetitions or 1 or 2 exercises, with multiple sets of 8-10 repetitions

• Pyramid – multiple sets decreasing repetitions and increasing resistance

• Split routine – Workouts exercise different groups of muscles on different days

– Circuit Training • Group of exercise (flexibility, callisthenic, strength, brief aerobic)

• Used to increase strength or endurance

• Move from one station to the next, performing exercise for a given time period or number of repetitions

Strength Training Circuit - Example

Station 1: Sumo Squat

Station 2: Straight-Leg Dead Lift

Station 3: Forward Lunge

Station 4: 8-Count Step-Up

Station 5: Pull-Up or Straight-Arm Pull

Station 6: Supine Chest Press

Station 7: Bent-Over Row

Station 8: Overhead Push Press

Station 9: Supine Body Twist

Station 10: Leg Tuck

Resistance Training Techniques Used

in Rehabilitation

• DeLorme’s method – Based on repetition

maximum of 10

– Designed for early rehab

– Designed for beginning rehab

– Introduced PRE – “progressive loading”

– Builds in warm-up period

• Macqueen's method – Utilizes varying sets for

beginning/intermediate & advanced

– Set of 10 RM

• Oxford method – Used during early,

intermediate & advanced levels of rehabilitation

– Percentages of 10 RM

– Diminishes resistance as muscle fatigues – “regressive load”

• Sander’s program – Utilized in advanced

stages of rehabilitation

– Utilizes percentages of body weight

• Knight (DAPRE) – Daily Adjustable

Progressive Resistive Exercise

– Adjusted based on individual’s progress

– Based on 6 RM working weight

• Berger – Adjusts within individual’s

limitations

– Should allow for 6-8 RM repetitions on 60-90 seconds

– Must be able to achieve 3 sets of at least 6 RM and no more than 8 RM

– Increases occur in 10% increments

• For rehabilitation

– Base program on

pain and healing process

– Should be performed daily early on

– Reduce workout to every other day as progress is made

Systems of Resistance Training

Single Set (1925)

• Heavy resistance

• Few repetitions (8-12)

• 5 minute rest periods between exercises

• Significant strength gains

Multiple Set System

• 1940’s

• 2-3 warm-up sets of resistance

• Several sets at same resistance

• Optimal (Bulk)

– 5 - 6 RM

– 3 sets

• majority of programs are variations of the MSS

Cheat System

• Sacrificing technique for performance

• Allows trainee to lift 10-20 lbs. more

• Objective: providing > resistance

through stronger ranges

• Effective: extremities and back

• Series of exercises performed in succession

• 10-30 seconds between each section / ex’s

• 10-15 reps.

• 40 - 60% of 1 RM

• time efficient / group training

Circuit Program

Tri-Set System

• 3 exercises & 3 sets

• little or no rest between exercises and sets

• e.g. bicep curls, triceps extensions,

military presses

• effective @ static strength & local

endurance

Compound-Set System

• Alternating muscle groups

• little or no rest

• e.g. triceps extensions & knee extensions

Complete

• 10 –12 reps. of light resistance

• resistance of several sets until only a single

rep is performed

• resistance reverse manner

• Finish with 10-12 reps.

Pyramid/Triangle System

Pyramid/Triangle System

Light-to-Heavy System (Ascending Half)

• 1930s

• 3-5 repetitions with light weight

• by 5 lbs. until only 1 rep. Performed

• Delorme

• 3 x 10

• 50% 66% 100% of 10 RM

Pyramid/Triangle System

Heavy-to-Light System (Descending Half)

• Heaviest set performed first

• Oxford - reverse Delorme

• Research favors heavy-to-light over light-to-

heavy

Pyramid/Triangle System

1 RM

2 RM

4 RM

6 RM

8 RM

10 RM

Split Routine System

• Different muscle groups on different days

• e.g.

• MWF - shoulders, chest, triceps, abdominals

• TThS - back, biceps, lower extremities

• Objective: Hypertrophy

Blitz Program

• Variation of split routine

• One body part per session

Objectives:

• contest preparation

• specific performance preparation

Super Pump System

• Bodybuilding - Objective: hypertrophy

• 15 - 18 sets / body part / training session

• 1 - 3 exercises / body part

• 5 - 6 reps with 15 seconds rest in-between.

• 2 - 3 times per week

This method involves two or more exercises

for the same muscle group - for example,

dumbbell shoulder press followed by

lateral raises and upright rows for the

shoulders.

The advantage is that the stress on the

muscle is increased as the muscle can be

worked from slightly different angles, thus

involving more muscle fibres.

Super Set System

It also increases the blood flow to the

muscle due to the increased energy

demand, providing greater stimulation

for muscle size.

However, this type of superset training

should not be used for every body

part or at every workout as it is very

intense and may lead to overtraining.

• Eccentric training (negatives)

• In eccentric training, a spotter assists you in lifting the

bar (the concentric phase), and then you control the

weight on the eccentric (lowering) phase.

• This technique allows you to use a heavier weight

(110-160% 1RM) so should be performed after a

thorough warm­ up and particularly at the end of a set

after you have reached muscular failure.

• Focus on lowering the weight

very slowly.

• The principle behind this technique is that it produces

greater muscle growth than conventional (concentric)

training techniques.

• During an eccentric contraction there is more

mechanical load per motor unit.

• As a result, eccentric training can generate up to two­-

thirds more tension in the muscle than concentric

training.

• Increased tension provides a greater stimulus to the

muscle fibres, which, in turn, means greater strength

and growth.

• As this is a very intense training method,

limit eccentric training to one exercise per

muscle group in any one workout,

performing it at the end of only one or two

sets.

• You will need to allow longer rest intervals

between sets, and following hard eccentric

training you will experience greater

muscle soreness because of the greater

resulting muscle fibre damage.

• Recovery may take up to ten days, so you

should allow at least 10-14 days between

muscle group workouts employing this

technique.

• For example, if you perform eccentric training

on the chest on Monday, do not use it for the

chest again for two weeks.

• Descending (drop) sets

• This method is particularly useful for reaching

overload if you are training without a partner or spotter

and cannot use eccentric or forced rep training.

• With descending sets you complete as many

repetitions in strict form as you can, then - without

resting - you reduce the weight by 20-50% and

continue performing repetitions (usually 4-6) until you

reach the point of failure again. Repeat this process if

you wish.

• Again, the objective is to stimulate as many

motor units as possible.

• The first reps, performed with a heavy weight,

stimulates the FT muscles fibres; subsequent

reps performed with lighter weights stimulate

mainly ST fibres.

• So this method allows you to train for strength,

muscle size and muscular endurance within the

same set.

• Examples of suitable exercises include: leg

extensions, leg curls, dumbbell presses, fIyes,

lateral raises, dumbbell biceps curls, lat pull-

down, seated rows and triceps push-downs.

• For example, if you are performing a set of

lateral raises with 10 kg dumbbells, complete as

many reps as you can in strict form - say, 8.

Return the dumbbells to the floor, pick up a pair

of 7.5 kg dumbbells and perform as many as

you can until you reach failure - say, 5. Repeat

with 5 kg dumbbells.

• Since this method is very fatiguing, it should

only be used for selected exercises and only for

the last 1-2 sets, providing maximum

stimulation to the muscle when it is fatigued.

• You will need to leave slightly longer rest

intervals between descending sets (say 2-3

minutes) and reduce the total number of sets

per muscle group. Again, use this method

sparingly, once every three weeks.

Strength Testing

• Standardization

• Warm-Up

• Practice

• Muscle Angle

Testing 1-RM Bench Press - machine

4 x 4 Matrix

FREQUENCY INTENSITY VOLUME REST

POWER 1-2 week 85-95%

30-40%

1-4 reps

1-2 sets 4-6min

STRENGTH 3-4 week 75-85% 4-8 reps

3-4 sets 2-3min

HYPERTROPHY 4-6 week 60-75% 8-12 reps

4-6 sets 30-90s

ENDURANCE 5-7 week <60% 12-15 reps

5-7 sets <30s

FITT Principle for Strength Training

Guidelines for Various Strength-Training Programs

Children and Adolescents – Strength

training tips

• Lots of attention

• 8-12 reps

• 2-3 sets

• Lots of rest

• Major muscle groups

Older Adults – Strength Training Tips • Lots of teaching

• 8-15 reps

• 2-3 sets

• Lots of rest

• Major muscles

• Functional

Facts about Resistance Training

• Everyone can gain strength and

endurance

• NOT everyone will improve to the

same extent (genetic predisposition)

–Adaptations depend largely on the

muscle fibers type distribution. Fast

twitch muscle fibers adapt more readily.

Resources for you

• Google is your friend: key words to enter in Google: Exercise,

Strength Training, Exercise Routines, upper body exercises, lower

body exercises, Yoga Routines, Stretching etc.

– http://exercise.about.com (very helpful website)

– Try the following Website for Strength Training Program….

– Stability Ball Tubing Weights Body Weight

Conclusion

• There is no “best” program for

everyone.

–In general, all programs work, but

nothing works for everyone.

–Find a program that suits your client’s

needs.

• To build muscle: Weights + Food + Rest

• To lose fat: Weights + Cardio - Food