Strength Training Exercise Prescription

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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

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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.

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• 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

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• 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

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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

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• 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

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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)
  

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• 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

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• 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

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• 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

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• 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

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• 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
  

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• 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

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• 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

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• 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

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Forms of resistance training and equipment
selection

• Three types of exercise system are used
• weight training
• isometric training
• isokinetic training

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• 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

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• 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

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• 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
  

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• Disadvantages
• Doesnt 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
  

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Isokinetic training Resistance provided by an e
lectromechanical device isokinetic dynamometer
Concentric speed up to 500 deg/ sec. Eccentri
c speed up to 300 deg/ sec
Biodex System 4 Pro  
Speed is preset and kept constant regardless of
how much force is developed.

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• 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

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