Strength Training

Repetition: one complete movement of an exercise (con/ecc)Set: group of repetitionsRepetition Maximum (RM): maximum number of repetitions that can be performed at a resistance with proper technique; 1 RMPower: rate of performing work, weight lifted times the vertical distance it is lifted

%1-RM: a fraction of a 1-RM for training prescription, i.e., intensityRep Tempo: speed or velocity of repetitions. E.g., 2/4 rep tempoVolume: total work performed during a specific time period. Load X reps X sets

Strength: maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of movement

Factoids:

HR is not appropriate measure of exercise intensity with resistance trainingMinimal intensity to generate strength gains is 60-65% of 1RM

Progressive Overload

increase the amount of weight lifted
use of RMincrease the training volume (number of sets or repetitions)
easy to overtrainespecially with increases in training volume

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

Types of Strength Training

Isometric

joint angle specific
must avoid Valsalva maneuverDynamic Constant External Resistance (DCER)

Isotonic

Muscular contraction in which the muscle exerts a constant tensionNot the type of contraction with free-weights (contrary to popular thought)Free-weight, the force varies throughout the ROMRecommendation of sets for health is 1-3

Variable Resistance

Equipment operates through a lever arm or cam, attempt to match resistance with changes in strength throughout a ROMNo perfect machine out there yet, cannot match ROM demands with individual differences

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 180-240/sec

Eccentric

Can do eccentric training on machines by lifting a weight greater than 1RM with both legs or arms and then lowering it with oneCan do eccentric training on isokinetic devicesEccentric training can lead to significant strength gains
not clear what appropriate volume should be for strength gains and DOMS

Plyometrics or Stretch-Shortening cycle exercises

20-30% of the difference between a countermovement and a noncountermovement may be explained by the elastic energyElastic energy can be stored in tendons and other connective tissueThings to consider:number of jumpsheight of dropweighted exercisesconcurrent strength traininginjury potential

2002 ACSM Position Stand

Novice or Preparatory Phase

50-70% 1RM (or estimated)One exercise/group1-3 set8-15 repsRest varies for type of training

Development of Muscular Strength

90-100% of 1RM3-4 exercise/group1-5 sets1-5 reps3-5 min rest btwn sets

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

Development of Muscular Strength/Endurance

80-90% 1RM

3-4 exercise/group

1-4 sets

6-12 reps

1 min rest btwn sets

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

Periodization

variation in the volume and intensity
needed for optimal gains in strength and power

Periodization

Preparatory: high volume, low resistance exercise (50-80% 1RM)First Transition: increase strength, moderate volume and intensityCompetition: Peak, selective strength training, low volume, high intensity, with intervals and sport-specific exercisesSecond Transition or active recovery: recreational activities and low intensity resistance training , different exercise modes

Resistance Training for Special Populations

Children (Fleck & Kreamer, 1997)

5-7 yr old: basics with little to no weight, concept of a training session, techniques are emphasized, volume is low8-10 yr old: gradually increase the number of exercises, practice technique for all lifts, keep exercises simple, increase volume slowly, monitor tolerance to exercise stress

11-13 yr old: teach all basic exercise techniques, continue progressive loading, emphasize technique, introduce new exercises with little or no resistance14-15 yr old: progress to more advanced resistance programs, add sport-specific components, emphasize technique, increase volume16 and older: entry level into adult programs after all background experience has been learned