709: Lec 2 - Strength Training

Physical activity

''Any bodily movement produced by skeletal muscles that results in energy expenditure'' (64) above resting (basal) levels (371). Physical activity broadly encompasses exercise, sports, and physical activities done as part of daily living, occupation, leisure, and active transportation.

Exercise

''Physical activity that is planned, structured, and repetitive and [that] has as a final or intermediate objective the improvement or maintenance of physical fitness'' (64).

Physical fitness

''The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy [leisure] pursuits and to meet unforeseen emergencies'' (64). Physical fitness is operationalized as ''[a set of] measurable health and skill-related attributes'' that include cardiorespiratory fitness, muscular strength and endurance, body composition and flexibility, balance, agility, reaction time and power (1985).

Strength Recommendations:

1. greatest improvements in dynamic strength 2. include both concentric and eccentric muscle actions

Your patient has been intubated and sedated for the last 3 weeks. You are starting a resistance exercise program for this patient. What do you want to emphasize at this point?

ENDURANCE - you gain muscle faster than bone, light endurance will have less injury on the bone. Strength training can injure the bone. Incorporate about 4-6 weeks of endurance training before resistance training.

Recommended to use both single and multi-joint strength with emphasis on the _______ exercises

Emphasis on multi-joint exercises

Neuromuscular Exercises: FITT-VP

F: Frequency I: Intensity T: Time T: Type V: Volume P: Pattern P: Progression Table 7.8: Neuromotor exercise evidence-based recommendations

Fundamental Concepts of Progression

Progressive Overload The body's adaptive process Specificity Variation Periodization Linear Periodization Reverse Periodization Undulating (non-linear) Periodization

Resistance Exercise Definition:

The act of moving forward or advancing toward a specific goal over time until the target goal has been achieved. • Resistance training is an intervention for impaired muscle performance.

Physical function

The capacity of an individual to carry out the physical activities of daily living. Physical function reflects motor function and control, physical fitness, and habitual physical activity (54,176) and is an independent predictor of functional independence (130), disability (126), morbidity, and mortality (125).

• Strength:

The torque output of a contracting muscle.

Energy expenditure

The total amount of energy (gross) expended during exercise, including the resting energy expenditure (resting energy expenditure + exercise energy expenditure). Energy expenditure may be articulated in METs, kilocalories or kilojoules (342)

Local Muscular Endurance: novice intermediates and advanced

novice and intermediates • light loads, high reps (10-15), moderate to high volume advanced • various loading strategies, multi-set/exercise, high (10-25) reps, periodization

Muscular Hypertrophy novice and intermediates, advanced

novice and intermediates • slow to moderate velocities advanced • slow, moderate and fast velocities depending on load, reps, and goal of the particular exercise

Muscular Power • Loading/volume/repetition velocity

• 3-6 reps of 30-60% 1RM for 1-3 sets/exercise • periodization • increase force w/ heavy (85-100% 1RM) loading • increase explosive velocity w/light (30-60% 1RM) loading

Neuromuscular exercises: benefits

• Core strength is needed prior to Neuromuscular ex's • Gets away from standard resistance ex's • Incorporate muscle endurance over strength • Example: • Your patient is a 22 y.o. female who is coming to your OP clinic w/ c/o balance issues and frequent near falls • Is your patient not able to balance because of a balance issue or is it a strength issue? • Task goal vs exercise goal—what is your goal for the patient?

Wrapping it all up

• Each major muscle group should be trained on 2-3 dIwk. • Intensity 60%-70% of the 1RM (moderate to hard intensity) for novice to intermediate exercisers to improve strength. • 80% of the 1RM (hard to very hard intensity) for experienced strength trainers to improve strength. • 40%-50% of the 1RM (very light to light intensity) for older persons beginning exercise to improve strength. • 40%-50% of the 1RM (very light to light intensity) may be beneficial for improving strength in sedentary persons beginning a resistance training program. • 50% of the 1RM (light to moderate intensity) to improve muscular endurance. • 20%-50% of the 1RM in older adults to improve power. • Time No specific duration of training has been identified for effectiveness. • Type Resistance exercises involving each major muscle group are recommended. • A variety of exercise equipment and/or body weight can be used to perform these exercises. • Repetitions 8-12 repetitions is recommended to improve strength and power in most adults. • 10-15 repetitions is effective in improving strength in middle aged and older persons starting exercise • 15-20 repetitions are recommended to improve muscular endurance • Sets Two to four sets are the recommended for most adults to improve strength and power. • A single set of resistance exercise can be effective especially among older and novice exercisers. • 2 sets are effective in improving muscular endurance. • Pattern Rest intervals of 2-3 min between each set of repetitions are effective. • A rest of Q48 h between sessions for any single muscle group is recommended. • Progression A gradual progression of greater resistance, and/or more repetitions per set, and/or increasing frequency is recommended.

Impact of Initial Training Status

• Initial status will dictate the rate of progression • level of fitness, training experience, genetic endowment • Untrained individuals respond well to most protocols • rate of strength increase • untrained vs. trained • changes in muscle strength are most prevalent early in training

Neuromuscular exercises • Functional Fitness Training

• Multifaceted exercises • Neuromotor • Resistance • Flexibility • Improvements • Balance • Agility • Muscle strength • Reduced risk of falls/fear of falling • Coordination of "fun stuff" vs "counting reps"

PERFORMANCE EFFECTS OF RESISTANCE EXERCISE • Increased Muscular Endurance

• Muscular endurance is essential to the treatment of postural faults. • Endurance training of a muscle to correct posture is more important than strength. • Impaired endurance often leads to functional limitations. • Example: Neck pain condition aggravated by slumped posture. • Impaired endurance of the thoracic extensors reduce the ability of the patient to maintain an upright posture. • This may result in an increase in neck symptoms and a subsequent limitation in tolerance to computer operation.

Local Muscular Endurance • Rest periods • Frequency • Repetition velocity

• Rest periods • short rest periods (1-2 min) for high rep (15-20) sets • <1 min for moderate rep (10-15) sets • Frequency • similar to that for hypertrophy training • Repetition velocity • fast (180o/sec) velocity more effective than slow (30o/sec) • for isokinetic training • fast and slow velocities are both effective during dynamic constant external resistance training • moderate (10-15) reps w/intentionally slow velocity • high (15-25) reps w/moderate to fast velocities

• Increased Muscular Strength

• Strength: The torque output of a contracting muscle. • Directly related to the amount of tension produced • Exercising with at least 60% of 1 repetition maximum (RM) is necessary for strength gains. Sets of 1-15 reps are performed with time between sets allowing for full recovery.

Muscular Strength • Training Volume (reps and altering vol)

• a summation of the total # of reps and weight lifted • # reps X resistance used = training volume • altering vol. • change the # of exercises performed in a session • # of reps per set • # of sets per exercise

Muscular Strength • Loading (altering load)

• altering the training load affects responses in: • acute metabolism • hormonal • neural • cardiovascular systems • Proper loading during strength training: • increase load (less reps w/heavier load) • increase load within a certain load (same reps, heavier load)

Muscular Strength • Exercise order • when training all muscle groups:

• can directly affect muscle strength • large before small muscle groups • multi-joint before single joint • rotate between upper and lower body

Benefits to older, healthy adults • Many benefits as in the general population

• caution with progression regarding limits to physical function • HTN, CVD, arthritis, DM, etc

Muscular Strength • Frequency

• depend on training vol., intensity, exercise selection, level of conditioning, recovery ability, # of muscle groups per session • novice: 2-3d/wk initially • 1-2d/wk for maintenance • intermediates: 2-3d/wk for total body • 3-4d/wk splitting upper and lower body over 1-2d/wk • advanced: 4-6d/wk (football players) • Olympic weight lifters: 18 sessions/wk

Muscular Hypertrophy • Frequency

• depends on # of muscle groups trained per workout • same as in training for strength for the novice, intermediate and advanced subjects

Muscular Strength • Loading (dynamic strength)

• dynamic muscle strength can increase w/loads of 45-50% of 1RM • in untrained individuals • to continue to progress strength (experienced lifters) • 80% of 1RM load needed to get the neural adaptations and strength changes • studies show using loads = 1-6RM can increase dynamic muscle strength

Motor Performance What is needed for each patient/client?

• football player: upper vs lower body, strength/power/endurance/hypertrophy • soccer player: lower vs upper body, endurance/power • stair climbing: lower body, endurance/strength

Variation

• fundamental principle • long-term progression • systematically varying volume and intensity

Progressive Overload

• gradual increase in stress placed upon the body during exercise training • improvement through altering one or more of the following variables: • exercise intensity increased • total reps performed at current intensity increased • repetitions speed/tempo at submax loads • rest periods altered (shorter for endurance, longer for strength/power) • training volume (# of reps X load) increased

• Muscle Action

• greater force/unit of muscle size produced during eccentric actions • more neuromuscularly efficient • less metabolically demanding • more conducive to hypertrophy • more DOMS

Muscular Strength • Rest periods

• greater strength increases with long vs. short rest periods between sets • 2-3 min. vs. 30-40 sec. • muscles need the recovery time • affects metabolic, hormonal and cardiovascular responses to exercise

Muscular Strength • Machines

• help stabilize the body • limit extra movements which focus targeted muscles • specific joint movements are enhanced

Benefits to older, healthy adults • other modes of resistance exercise to consider: • aquatics

• helps reduce some risks of resistance training • can increase muscle strength, power, bone mineral density, cardiovascular and psychological function

Classic (linear) model of Periodization

• high initial training volume and low intensity • as you progress volume decreases and intensity increases • maximizes strength, power • hypertrophy initially w/strength later • superior for increasing maximal strength • 1RM, motor performance

Muscular Strength • Velocity of muscle action • Unintentional slow velocities

• high-intensity reps • loading and/or fatigue responsible for limiting velocity

Muscular Hypertrophy • Repetition velocity

• higher velocities • pose less of a stimuli for hypertrophy than slow and moderate velocities

Muscular Strength: with training, greater force generation

• increased CSA • enhanced neural function • greater recruitment • rate of discharge • changes in muscle architecture

Motor Performance • Vertical jump

• increased force production improves jumping ability and • muscular strength/power exercises • high velocity • multi-joint (Olympic lifts) • integrate power, strength, neuromuscular coordination • light loads (<60% of 1RM) vs. high loads (>80% of 1RM) • frequency of 5-6d/wk • plyometric exercises in combo w/resistance ex's

Muscular Hypertrophy • accumulation of proteins

• increased rate of synthesis • can happen after 1 bout of vigorous weight training • decreased degradation • fast-twitch hypertrophy more readily than slow-twitch • mechanical damage is stimulus for hypertrophy (see end of previous lecture) • loaded eccentric muscle actions • chronic resistance training

Benefits to older, healthy adults • Ability to develop high muscular power diminishes with age

• increases in strength/power helps to improve performance in tasks the require a rapid RFD • reducing risk of falls

Muscular Strength • Free weights

• intra- and intermuscular movement patterns develop that mimic the specificity of the task

• Reverse Periodization

• inverse of the classical model • intensity is initially at its highest and volume at its lowest • used to target local muscular endurance • strength improvements are lower when compared to the linear and undulating models

Muscular Strength • Velocity of muscle action

• isokinetic exercises • training at moderate velocities show greatest increases • 180-240o/sec. • some carryover to other velocities +30o/sec

Muscular Strength • Exercise order • when training upper one day and lower the next:

• large before small muscle groups • multi-joint before single joint • rotate between agonist and antagonist muscle groups

Local Muscular Endurance • Exercise selection and order

• large muscle groups • multi-joint • also include single joint • Resistance exercises designed to increase endurance • more comfortable • cause less joint irritation (due to decreased joint compressive forces)

Muscular Strength Exercise Selection • Single-joint

• lesser risk of injury • reduced level of skill/technique • ex: knee ext, bicep curl

Local Muscular Endurance • Loading and volume

• light loads w/high (15-20 reps) • high volume programs most effective • especially w/multi-set exercises

Muscular Strength

• linear relationship between cross sectional area (CSA) and maximal amount of force generated • force generation is dependent upon motor unit activation • recruited small to large

Muscular Power • Neuromuscular contributions:

• maximal rate of force development (RFD) • muscular strength at slow and fast velocities • stretch-shortening cycle performance • coordination of movement pattern and skill

Muscular Hypertrophy • Loading and Volume

• moderate to very heavy loads • high volume novice and intermediates • 70-85% of 1RM for 8-12 reps, 1-3 sets/exercise advanced • 70-100% of 1RM for 1-12 reps, 3-6 sets/exercise in periodization manner • majority of training in the 6-12RM and less training in the 1-6RM range

Muscular Strength Exercise Selection • Multi-joint

• more neurally complex • most effective for increasing strength • ex: bench press

Muscular Power • definition:

• more power is produced when the same amount of work is performed in a shorter period of time, or greater amount of work is performed during the same amount of time

Muscular Power • Improving power

• movements with high power output using light loads • light to moderate loads at high velocities • increases force output at higher velocities and RFD • heavy resistance w/slow velocities improves strength • need to train simultaneously for strength to provide basis for optimal power development

Muscular Power • Exercise selection and order

• multi-joint exercises extensively used • total-body lifts • power clean • push press same as in training for strength for the novice, intermediate and advanced subjects

Muscular Strength • Exercise order • training individual groups:

• multi-joint before single joint • higher before lower intensity

Muscular Strength: magnitude of strength enhancement

• muscle action used • intensity • volume • exercise selection and order • rest periods between sets • frequency

Muscular Hypertrophy • nervous system

• neural adaptations early on affect hypertrophy • with cont'd training, less muscle mass is recruited with a given intensity once adaptation has occurred • progressive overloading is necessary for maximal muscle fiber recruitment and hypertrophy

General-to-specific model of progression • plan from simple to complex

• rate of improvement high initially (for untrained individuals) • hypertrophy, strength, power, local muscle endurance • as the individual becomes more trained, the program needs to become more complex • accommodate for the slower rate of improvement

Benefits of resistance training

• reduces risk factors for • coronary heart disease • NIDDM • colon CA • prevents osteoporosis • promotes weight loss and maintenance • improves • dynamic stability • cardiovascular function • preserves functional capacity • fosters psychological wellbeing INDIVIDUALIZED PROGRAM IS A MUST!

The body's adaptive process

• responds only if continually called upon to exert a greater magnitude of force to meet higher physiological demands • systemically increasing demands = improvement

Muscular Power • Rest periods and frequency

• same as in training for strength for the novice, intermediate and advanced subjects (1-3 minutes)

Muscular Hypertrophy • Exercise selection and order

• same as in training for strength for the novice, intermediate and advanced subjects

Muscular Strength • Velocity of muscle action: slow moderate fast

• slow (2sec conc-4sec ecc) • moderate (1-2sec conc-1-2sec ecc) • fast (<1sec conc-1sec ecc) • moderate and faster velocities more effective for enhancing muscular performance and rate of strength gains

Motor Performance • Sprint speed

• strength training demo small improvements • combined w/strength training at high velocities gives better results • >180o/sec • heavy resistance + plyometrics + sprints

Muscular Strength • Velocity of muscle action • Intentional slow velocities

• sub-max loads • greater control of the velocity • limited motor-unit activity

Periodization

• systemic variation • alter training intensity and volume • optimize performance and recovery

Muscular Strength • Training Volume (improving strength)

• to improve strength • low volume (high load/low reps/mod-high # of sets) • using 2-6 sets/exercise can improve strength in untrained and trained individuals • periodized training • some studies show single-set training can also work on short-term • in order to reduce the risk of overtraining avoid dramatic increases in training vol.

Local Muscular Endurance

• traditional resistance training can increase absolute/global muscle endurance • limited effects on local muscle endurance • moderate to low resistance training w/high reps improves local and global muscle endurance • specificity of training is most effective • high reps and/or • minimize recovery time • FATIGUE IS A NECESSARY COMPONENT

Specificity

• training adaptations are specific to stimulus applied • muscle action involved (ecc. vs. conc.) • speed of movement • ROM • muscle groups trained • energy systems involved • intensity and volume of training • most effective programs are designed to target specific goals (some small carryover, in general)

Motor Performance—Specificity • What is needed for each patient/client?

• training for a particular task with activities that specific to the patients/clients need • What is needed for each patient/client? • javelin throwing: upper vs lower body, strength/power • tennis player: upper vs lower body, endurance/power

Muscular Strength • Velocity of muscle: untrained vs trained

• untrained/novice—slow and moderate initially • intermediates—moderate for strengthening • advanced—from unintentionally slow to fast to maximize strength

• Undulating (non-linear) Periodization

• variation in intensity and volume w/in each 7-10 day cycle • rotate different protocols during the training program • during a single workout only 1 characteristic is trained on a given day

Muscular Strength • Loading (vary training)

• varying training loads is key to increasing strength • novices • 45-60% of 1RM to learn proper technique and form • 8-12 reps • intermediate • 60-70% 1RM, 8-12 reps • increase load to 80-100% in periodized method • in general, increases of 2-10% is recommended

Muscular Strength Free weights and machines •for beginners and intermediates

•use both free weights and machines

Muscular Strength Free weights and machines •for advanced use...

•use free weights primarily •machines used to complement the program needs