Resistance Training

Define Force

Agent that produces a change in state of rest or motion of an object

Define functional strength

Ability of neuromuscular system to produce, reduce, or control forces imposed during functional activities in a smooth coordinated manner

Define muscle strength

Max force a muscle or muscle group can generate (one rep max)

Maximal Voluntary Muscle Action (MVMA)

Max force generated in one rep or performing a series of sub maximal actions to momentary fatigue

Power

Rate of performing work per unit time, rate at which muscle contracts

Muscle endurance

Ability of a muscle to make repeated contractions against a submaximal load/ generate force over a period of time

Hypertrophy

Increase in muscle fiber size by increasing cross sectional diameter

Occurs in type I and II but less in type II

What increases the number of myosin cross bridges causing hypertrophy

Actin and myosin

Hyperplasia

Increase in total number of muscle fibers within a specific muscle

How does hyperplasia take place

Muscle fiber splitting, satellite cells activate and form new and independent muscle fibers

Mays to measure strength

Manual muscle testing

One rep max

Dynamometry

Resistance training objectives

Strength, power, endurance, hypertrophy

Resistance training purposes

Weight/power lifting, body building, fitness and health enhancement, rehab, sports

Concentric

Muscle contracts with force greater than resistance and shortens

Eccentric

Muscle contracts with force less than resistance and lengthens

Isometric

Muscle contracts but does change lengths

Tension = load

Factors that affect the tension developed during concentric contraction

Length of the muscle

Angle of pull of the muscle

Speed of shortening

___has greater motor unit recruitment than ___

Concentric, eccentric

___has greater force and consumes less oxygen and energy stores than___

Eccentric, concentric

Which type of exercise causes greater DOMS

Eccentric

Specificity principle

The adaptive effects of training are highly specific to the training method employed

Contraction specificity

Training should include types of muscle contractions needed to perform a certain activity

Muscle group specificity

Muscle groups requiring strength gains must be trained

Speed specificity

Training should be performed at velocity encountered during actual events

Energy source specificity

Anaerobic vs. aerobic

Transfer/overflow/cross training

Carryover of training effects from variation of exercise or task to another

What can a trained person reduce training to and still maintain strength for up to 12 weeks

Reduce to 1-2 times weekly

Muscle memory

Myonuclei in trained fibers are not lost during detraining, provides advantage in rapid protein synthesis upon training

Can recover strength in 6 weeks

Muscle atrophy

Reduction in cross-sectional area of muscle fivers causing decrease in muscle mass

Inactivity results in production of free radicals which leads to

Increased protein breakdown

Decreased protein synthesis

Concurrent training

Both endurance and resistance training

Why would you want to consider doing strength training on different days than endurance training

Depressed protein synthesis; endurance training cell signaling can interfere with proteins synthesis

Repetition

One complete exercise movement, concentric and eccentric action/ one complete isometric action

Set

Pre-established number of repetitions performed

Training load

Number of repetitions times the weight lifted per repetition

Training volume

Total work performed in a single training session

Overload principle

For strength improvements to occur, muscle must be taxed behind regular accustomed loads

Intensity overload

Responds to the intensity of overload rather than form of overload

Intensity definition

Mm of force expressed as a % of muscles max force generating capacity

Overload application

1. Increase load or resistance

2. Increase number of reps

3. Increase speed of muscle action

Things to consider when applying overload

Underlying pathology, stage of tissue healing, fatigue, abilities and goals of patient

Strength in infant

Occurs with normal movement

Strength in child

Little increase in mm size bc lack of hormone

Increase skill and coordination and muscle endurance

Strength at puberty

Rapid strength gains

Age of highest potential for strength gains

18-30 yrs

Strength during middle age

Decreases unless training

Strength in the elderly

Loss of muscle mass (sarcopenia), atrophy of type II fibers

Absolute or peak force generated in a movement depends on

Speed of muscle lengthening and shortening

When is the least force generated

During rapid shortening

When is greatest max force generated

Rapid lengthening (eccentric)

Strength training zone

60-100% of 1 rep max

Minimal intensity for muscular overload occurs between

60-70% 1 rep max

Human skeletal muscle can generate how much max force per square cm of mm of cross sectional area

3-8kg regardless of sex

Quality of muscle in men and women

Same

Quantity or mass of muscle in men and women

Different, men are stronger bc larger quantity of muscle

50% stronger upper body, 30% stronger lower body

Strength of muscle depends on

Cross sectional area

Fiber type

Muscle length

Speed of contraction

Recruitment

Bony lever arrangement

Muscle fatigue

Diminished response of muscle to repeated stimulus

(Increase free radicals, H+ and phosphate)

Signs of muscle fatigue

Uncomfortable sensation in muscle

Tremulousness

Jerky movement

Inability to complete movement

What is responsible for early gains in strength (2-8 weeks)

Neural adaptions (decrease in neural inhibition, increased neural drive)

Components of increased neural drive

Increased CNS activation

Increased number of motor units recruited

Increased firing rate of motor units

Increased synchronization

Hyperplasia

Increased number of fibers

Antioxidant activity (increases w resistance training)

Protects against free radicals

What percentage of differences in muscle mass between individuals is due to genetic variation

80%

Non responder

Low genetic potential for hypertrophy

Moderate responder

Moderate genetic potential for hypertrophy

High responder

High genetic potential for hypertrophy

Why is hypertrophy and increase in mm mass not as great in women

Hormonal factors

Instances you should not do resistance training

2-4 weeks after MI, chest pain, BP > 160/105

Frequency

number of exercise sessions per day or week

General rest interval

2-3 mins after each set for moderate intensity

4-5 mins for high intensity

Children and elderly at least 3 mins

Novice

Less than 1 year experience w resistance training

Intermediate

2-3 years experience

Advanced

>3 years experience

Standard recommendation for number of sets

3

Standard recommendation for number of reps

10

Standard recommendation for frequency of resistance training

3-4 times a week

Isometric training

Static exercise, hold 3-10 secs, rest 20 seconds, repeat

Uses for isometric training

Rehab, movement is contraindicated/painful, weakness below grade 3

Variable resistance training

Alters external resistance to movement

Dynamic Constant External Resistance Training (DCER)

Concentric/eccentric resistance where weigh does not change

Proprioceptive neuromuscular facilitation (PNF)

Type of manual resistance giving augmented feedback

Delorme

Determine 10 RM, increasing difficulty

Oxford techniques

Determine 10 RM, decreasing difficulty

DAPRE technique

Working weight of 6 RM, daily adjustable progressive resistance exercise

Isokinetic training

Greatest improvement of muscle performance bc greater number of motor units activated, greater overload

Plyometrics

For activities requiring powerful propulsive movements, rapid stretching, powerful concentric action

Overload placed on muscle in lengthening phase immediately before concentric phase

Periodization

Organizing of resistance of training into phases of diff types of exercise done at varying intensities and volumes for a specific time period

4 stages of periodization

Preparation

Transition

Competition

Transition

Should you do large or small muscle groups first when training

Large before small

Why does blood flow restriction work for strengthening injured muscles

Restricts arterial flow, inhibits venous return, loads required to produce muscle hypertrophy are lower (20-30% 1RM)