what does strength training mean?
TRANSCRIPT
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