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Strength Training Exercise Prescription

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Title: 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
  • gt 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 gt 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

20
  • 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

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
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