Strength Training Exercise Prescription

1. Strength Training Exercise Prescription • Overload principle is applied by the use of external resistance devices such as weights, springs, hydraulic devices, and immovable bars • Overload applied by increasing intensity, duration, and frequency. • Intensity: average absolute resistance lifted per repetition Expressed as a % of the maximum resistance one can lift % of 1 repetition maximum (1 RM) 70-75% 1 RM = 100% of 10 RM • Duration: the # of sets and repetitions performed • Frequency: # of training sessions/week

2. Determination of training intensity • Different levels of intensity have different physiological effects • The breakdown and re-synthesis of muscle protein varies with the training load • Rate of protein degradation is a function of the weight lifted: the heavier the weight, the higher the rate of protein degradation (protein catabolism) • The total amount of degraded protein, however, is a function of both the rate of protein catabolism and the amount of work performed or total amount of weight lifted • More work can be performed when the resistance is moderate and several consecutive lifts are performed in one set.

3. e.g., If an athletes 1 RM is 100 kg, total amount lifted/set = 100 kg • However, the same athlete should be able to lift 75 kg for 10 reps. Total amount lifted = 750 kg. Resistance Rate of protein Mechanical work Total amount of RM degradation (# of reps) degraded protein 1 High Small Small 5-10 Average Average Large > 25 Low Large Small • Maximal loads (1-3 RM) tend to train the nervous system – functional changes • Sub-maximal loads of 5-10 RM stimulate hypertrophy – structural changes • Sub-maximal loads > 10 RM develop muscular endurance or explosive strength depending on the speed of movement

4. Maximal load method Considered superior for improving intra-muscular and inter-muscular coordination Improves: • MU recruitment • Rate coding • MU synchronization Recommended reps/set = 1-3 Limitations: a. High risk of injury (not recommended for beginners). The relevant muscles and proper technique should first be adequately developed b. Limited hypertrophy. Mechanical work performed is small

5. Sub-maximal effort method • 5-10 RM – stimulates hypertrophy • Fatigues more MUs • If not fatigued, they are not trained. Difficult to increase the maximal force of slow, fatigue resistant MUs

6. A positive correlation exists between strength enhancement and percentage of fast twitch fiber. Individuals with more FT tend not only to be stronger, but they also  strength faster

7. 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 2 days between each session (frequency)

8. 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

9. 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

10. Sample Program Day 1- chest and arms Day 2- legs, abdominals Day 3- back and shoulders Day 4- rest Day 5- repeat day 1 Day 6- repeat day 2 Day 7- repeat day 3 Day 8- rest

11. Circuit resistance-training • Circuit composed of 8-12 different exercise stations (usually high rep, low weight) • 3-4 circuits are performed with 2-3 minutes rest between each circuit Improves both muscular endurance and aerobic fitness

12. Training Principles 1. Maintenance of agonistic and antagonistic balance between muscles 2. Range of Motion- critical to move through the full range of motion to recruit more muscle fibers 3. Maintain correct form/technique 4. Breathing pattern - rule of thumb, inhale when lowering the weight, exhale during the period you exert the most force 5. Order of exercises – work from large to small muscles

13. 6. Speed of movement (eccentric vs. concentric) Generally, eccentric phase slow, concentric fast 7. Supersets- work a second body part during the recovery period for another muscle group 8. Periodization- divides the training into structural units

14. Periodization Training divided into periods called micro-, meso and macro-cycles • Micro-cycle: grouping of several training days, usually one week • Meso-cycle: system of several micro-cycles. Duration is 4-12 weeks • Macro-cycles: one entire competition season. Typical length is one year • When training targets are distributed over several mesocycles in sequence, the fitness gain increases

15. Delayed Transformation • After periods of strenuous training, performance may plateau • Fatigue may accumulate over a period of time • A decrease in the training load may stimulate further improvement • May introduce a period of relatively easy exercise prior to a competition – pre-competition mesocycle

16. Forms of resistance training and equipment selection Three types of exercise system are used: • weight training • isometric training • isokinetic training

17. Weight-training: free weights or machines? Free weights Advantages • Preferred mode for athletes- simulate 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

18. Disadvantages • Safety issue, especially for novices • Requires spotters • Requires more skill • Cumbersome to change resistance Machines/selectorized weight-training equipment Advantages • Can isolate a particular muscle much easier • Simple to use • Safe. Do not need a spotter • Change resistance quickly

19. 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

20. 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

21. Isokinetic training Resistance provided by an electromechanical device – isokinetic dynamometer Concentric speed: up to 500 deg/ sec. Eccentric speed: up to 300 deg/ sec Biodex System 4 Pro • Speed is preset and kept constant regardless of how much force is developed.

22. 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

23. Weight-training is referred to as isotonic exercise – is this a misnomer? • Isotonic means “of constant force” • Correct term might be iso-inertial