ADV Strength FINAL EXAM

Delayed Transformation

•Because of the time delay between an increase in training load and improvement in performance, the training load should be decreased before an important competition. -Layman's terms: the human body requires rest and recovery in order to adapt and be ready to perform -The length of the transformation period is positively correlated with the magnitude of the training load.

Biceps Curls: Exercise Variations

•Concentration curls •Hammer curls •Preacher curls •Reverse curls (pronate grip)- less weight than biceps curls •Zottman curls •Focus on biceps and brachioradialis •https://youtu.be/FSGDM9-dZ9w •Spider curls •Incline/decline curls •Band/TRX curls

Breathing Considerations

•For experienced and well resistance-trained athletes performing structural exercises à use of Valsalva maneuver Safety considerations? Not safe for people with cardiovascular disease.

Biceps Curls: Steps to Perform

•Grasp bar with closed, supinated grip slightly wider than shoulder-width •Stand erect with feet shoulder-width apart, knees slightly flexed •Rest bar on front of things with elbows fully extended •Flex elbows until bar is near the anterior deltoids •Keeps torso erect and upper arms stationary •Lower the bar until elbows are fully extended •Do not bounce the bar on thighs between repetitions

Exercise Order

•Is it best to do strength or cardio-endurance workouts first? Strength first! -Goal is strength: strength -Goal is CV endurance: strength •No matter what - do strength before cardio •Does it really matter how you order your exercises in a training session? -Yes. Explosive movements (after warm-up) before anything else. -Multi-joint before single joint Save abs work for end

Hypertrophy: Objective

•Muscle hypertrophy occurs when the muscle is subjected to stimulating loads since the muscle must become larger to adapt to the stress. •Main objective: max or near-max breakdown of muscle proteins - stimulates synthesis of contractile proteins between sessions •Greatest amount of degraded proteins occur when 6-12 RM loads are lifted to failure or close to. -high total volume of work

Parameters of Athletic Performance

•Non-Fatiguing Tests -Flexibility - range of motion about a body joint (YMCA shoulder test, sit-and-reach, overhead squat) -Balance - ability to maintain static and dynamic equilibrium (BESS) -Stability-ability to return to a desired position following a disturbance to the system (SEBT) -Body composition-relative proportions by weight of fat and lean tissue Anthropometry-measurements of height, weight, and body girths -Vertical/board jump - assesses lower body power output via distance covered

Muscle Damage

•Summary of structural & inflammatory changes •Microtears across the membrane •Sarcomere disruption •Calcium accumulation activates enzymes that degrade Z-lines •Impaired mitochondrial respiration (Inhibition of ATP production and increase ROS) •Activation of proteolysis (breaking down of protein?) •Inflammatory reactions occur oNeutrophils invade (1st responder) and release pro-inflammatory cytokines (e.g., TNF-alpha) oPro-inflammatory cytokines (TNF-α) signal more neutrophils to the injured site to clean up and results in an increased oxygen free radicals (known as secondary damage) Macrophages remove debris through phagocytosis

The Deadlift - muscular aspects

•The two primary changes in joint mechanics involve knee extension and hip extension. •Isometric contraction of trunk, spinal column & upper body ―what muscles of upper body contract? ―Trapezius vs. Pectoralis; biceps vs. triceps; deltoids •Pull from the floor produced from a strong concentric contraction with minimal influence from stretch reflex

Critical thinking

•What strength curve does overhead press exhibit? -Ascending curve

Training Volume

Repetition-volume - total # of reps performed during a workout session •If the repetitions stay the same throughout all sets --> use sets X reps •If the repetitions change with each set then --> add up all the reps ----------- Load-volume - total number of sets x reps, then x by weight lifted •Repetitions & load stay the same each set --> use sets X reps X weight •Repetitions & load change each set --> calculate each set individually then add together

NSCA Exercise Prescription: Children

Resistance: •Frequency: 2-3 d ∙ wk−1 •Progression: body-weight exercise à light-mod. resistance •Intensity: light-mod. intensity 6-15 reps, 1-3 sets •Time: As part of their 60 min ∙ d−1 or more of exercise •Type: Muscle strengthening - unstructured or structured Bone Strengthening: •Frequency: ≥3 d ∙ wk−1 •Time: As part of 60 min ∙ d−1 or more of exercise •Type: structured & unstructured

Neuromuscular Fatigue

Where does fatigue occur? •Centrally -brain & spinal cord •Peripherally -intramuscular level Fatigue is intensity/duration dependent. •Low-intensity, long duration vs. High-intensity, short duration

Strength Training for Children and Adolescents

Physical size, bone maturity, reproductive maturity, and emotional maturity can be clinically evaluated to assess child development. •Chronological age - rate of maturation of a child can vary among children of the same chronological age as maturity progresses differently over time •Physiological age is more important and should be considered when developing a training program as it determines functional capabilities and performance.

Strength Training for Older Adults

Precautions for training: •Power-related characteristics tend to decline earlier and more rapidly with advancing age that other values of fitness •Dynapenia - declines in strength have been shown to adversely influence functional performance •Sarcopenia - decline in muscle mass appears to be due to loss of or reduction in size of muscle fibers *Strength and power decrease could be the result of neural impairment. *

Linear: Training Periods

Preparatory Period (off-season) Emphasis - (1) develop an endurance base & increase LBM (2) increase STR of sport-specific muscles 1. Hypertrophy Phase low-mod intensity (50-75% 1RM) high volume (3-6 sets, 8-20 reps) 2. Basic Strength Phase high intensity (80-95% 1RM) mod-high volume (2-6 sets, 2-6 reps)

Strength Training for Children

Prepubescent Hypertrophy •"Immature hormonal system hypothesis" - prepubescent's would result in little gains in strength or hypertrophy beyond that caused by normal growth because of their immature hormonal systems. •Resting blood concentrations of androgen and peptide hormones indicative of a more anabolic environment can occur due to resistance training in prepubertal boys. (Tsolakis et al., 2000)

Example of Annual Training Plan

Preseason (first transition) •Increased intensity of sport-specific training •Resistance training: 3x per week, focused on strength and power outcomes •Plyometric and anaerobic training high priority In-season (competition) •Goal is to maintain strength, power, flexibility, and anaerobic conditioning •Resistance training: 30 minutes 1-3x per week, alternated with plyometric training •Majority of the athlete's time spent on skill and strategy development Postseason (active rest) •No formal or structured workouts •Recreational activities at low intensity and volume Off-season (preparatory) •Testing at the beginning and end of the off-season •Resistance training higher priority (progresses to 4x per week split program) •Aerobic endurance training and flexibility

Strength and Conditioning Program

Purpose: •Modulate the training stressors -↑ adaptive response; ↓ potential performance plateaus and overtraining -Adaptive response: •Increase variation, esp. for advanced athletes •(i.e., training volume, intensity, frequency, density, mode, exercise selection) -Performance plateaus and overtraining •Great training age --> ↓ potential for improvement •Risk of injury •Stimulate physiological adaptations that can ↑ athletic performance

Bent-Over Rows: Injury Risk

Reduce Potential Injury Risk §Contract rectus abdominus to ensure a neutral spine §Contract the transverse abdominals to prevent lumbar rounding §Flex the knees to decrease the stretch in the hamstrings §Don't pull elbows too far past midline - risk of shoulder impingement §Use slow tempos and avoiding jerking movements §Decrease lumbar stress by using moderate loads

Example of Annual Training Plan

Scenario •Beginning of preseason •Female college basketball center •Has been resistance training since high school •Skilled in machine and free weight exercises Shows a continuation of the training program through the in-season, postseason, and the following year's off-season.

Linear: Training Periods

Second Transition Period (Postseason) - Between competitive season and next macrocyle's prepared, period. •Allows athletes to recover & recuperate •Unloading weeks •Active rest -recreational activities -very low volume (pilates/yoga) -non-specific RT w/ very low loads

Proper Spotting Techniques

Spotting Checklist should always be used: 1.Know proper exercise technique 2.Know proper spotting technique 3.Be sure you are strong enough to assist the lifter with the weight 4.Know how many repetitions the lifter intends to do 5.Always be attentive to the lifter 6.Stop the exercise if incorrect technique is used - correct the technique 7.Know the plan of action for when an injury occurs

Spotting Dumbbell Exercises

Spotting dumbbells compared to a barbell? Spot as close to the dumbbells as possible (or spot the dumbbells themselves) Where are the hands placed? Safest technique, spot at the forearms

Exercise Prescription - Resistance Training

Strength Focus •Frequency: 2 days/wk •Intensity: 8-10 exercises, 2-3 sets, 8-12 reps at 40-50% 1RM •Type: Use machines weights •Progression: Free weights, multijoint exercises, 60-80% 1RM Power Focus •Frequency: 2 days/wk •Intensity: 1-3 sets, 6-10 reps, light-to-mod load (40-60% 1RM) at high repetition velocity -Overload progressively to simulate a challenging environment -Must incorporate balance & flexibility exercises

Training Volume: Goals

Strength and Power •Volume assignments for power training are typically lower than those for strength training. •Recommended to decrease repetitions and loads instead of the number of sets, why? Prevent fatigue induced injury Hypertrophy •Increases in muscular size are associated with higher training volumes and performing 3+ exercises per muscle group. Muscular Endurance •Programs for muscular endurance involve many repetitions (12+) per set, lighter loads, and fewer sets = low load-volume

Rowing Exercises: Variations

T-bar - more flexibility in back position; focuses on the lower latissimus dorsi when using a narrow grip Inverted rows - uses a neutral spine; appropriate for those with low tolerance for lumbar stress TRX rows - Similar to inverted rows. Requires an extra effort for stability Renegade row - stresses core strength; the load that can be used is limited Bent-over rows - highest spine compression and large spinal flexion Single-arm row - allows increased ROM; improves unilateral strength and addresses asymmetries in force production

Triceps Exercises

Target muscle: long & short head of triceps brachii Triceps Variations •Extensions -Tip: keep elbows near your head and pointing straight forward •Kickbacks -Tip: keep arm as close to torso as possible; squeeze triceps at the top •Skull crushers -Tip: keep abdominals tight and contracted throughout the movement •Bodyweight dips/narrow or triangle pushups -Tip: keep arms near torso; use slow and controlled movements •Cable/machine pushdown/pull down -Tip: use upright posture and neutral spine while performing movement

Shoulder Press: Muscles

Target muscle: middle deltoid is dominant in this arm position, posterior and anterior deltoid assist in abduction and stabilize the shoulder joint • scapular force couple is produced by: - the upward and lower trapezius, and serratus anterior during upward rotation of the scapulae with dumbbells - triceps and pec major (clavicular head) are synergists

Upright Row: Exercise

Target muscle: middle deltoid is dominant, anterior and posterior deltoid assist in abduction and stabilize the shoulder joint .......................... •Potential Injury Risk •"Increased risk for subacromial impingement due to abnormal biomechanics..." •shoulder elevation w/ internal rotation •Reduce Injury Risk •Use correct posture •Reduce the speed of movement •Limit the ROM - just below 90° •Start with endurance - volume: 2-3 sets, 12-20 reps, load: light •Progress to hypertrophy - volume: 3-6 sets, 6-12 reps, load: moderate

Test Selection

Test selection should be based upon the following attributes: 1. Bioenergetics 2. Biomechanics 3. Training status 4. Age & sex

The General Adaptation Syndrome (GAS)

The GAS was proposed in 1956 by Hans Selye. 1.Alarm phase - first few days to a week where athlete has excessive soreness & temporary performance decrements 2.Resistance phase - body resists the exercise stress & performance returns 3.Supercompensation phase- reach a new level of performance capacity 4.Exhaustion/Overtraining phase - caused by...

The Romanian Deadlift

The Romanian deadlift (RDL) is the most important lower body single-joint exercise. •Relatively little amount of force applied to the knee joint. •It trains the hip extensors through a large ROM - implications for improving hamstring flexibility §Control the thoracic and lumbar spine under a heavy load developing back & leg strength •Relies heavily on concentric force production via the stretch reflex following a controlled eccentric lowering of the barbell.

The Back Squat

The back squat is arguably the most important exercise that one can perform. Why? - trains hundreds of muscles throughout a large ROM - It requires significant balance and is weight bearing. - the musculature involved in the squat is paramount importance for all sports - running, jumping, & kicking performance - the squat can be used to improve bone, tendon

The Deadlift

The deadlift is an imperative strength & conditioning exercise. •Muscular forces involved resemble those used during ADLs. •Example? •Primary musculature involved is important for correct posture, core strength, and sport performance. •Primarily targeted Hamstring •Critical to running, jumping, and kicking •Why may deadlift be a decent alternative to back squat? - Less stress on the back and knees

The Front Squat

The front squat is an unrated exercises but has many implications for strength and conditioning. •Importance for performing the power clean •The "rack" position involves performing a squat with the barbell resting comfortably on the anterior deltoids and clavicle. •Requires tremendous shoulder mobility. •Requires high force production from the knee extensors while maintaining an upright, rigid spine.

Adaptations

The main objective for training is to create adaptations. •Adaptations requires: 1. An exercise overload must be applied. 2. Exercises and training protocol must be sport-specific. 3. Exercises and training load should vary over time periods to avoid accommodation. 4. Training programs must be adjusted individually to each athlete. 5. Rest must be included!

Linear vs. Nonlinear Comparison

Traditional Linear •Easier for untrained •Very little variation •Progressive increase in intensity & decrease in volume •Definite peaking phase •Followed by active rest •Accumulated neural fatigue Nonlinear Undulating •Better for trained •More variety •Results in better neuromuscular adaptations •Longer "peaking" •Greater peripheral fatigue •Increased injury risk & overtraining

Training Effects

Training effects define the changes that occur within the body due to a training stimulus. •Training effects can be further classified as: -Partial effects: changes produced by a single training means -Acute effects: changes that occur following one exercise session -Cumulative effects: changes that occur as a result of continued training sessions Delayed/Chronic effects: changes manifested over time after a training program -Residual effects: retention of changes after the cessation of training

Upright Row: Variations

Upright rows can be performed with: -barbell Dumbbells Kettlebells Resistance bands Cables

Biceps Curls: Exercise

Variations •Barbell vs. Dumbbell •Barbell involves more of the short biceps head; dumbbells involves more of the long head •Grip Style •Supinated grip: greater activation in biceps brachii •Neural grip (hammer curls): greater activation in brachioradialis & brachialis •Pronated grip (reverse curls): targets brachioradialis & forearm muscles

Shrugs: Exercise

Variations: dumbbells, kettlebells, barbell, cable/bands • overhead shrugs, countermovement shrugs Target muscle: trapezius Synergist: levator scapulae Joint action: scapular elevation

Weight Training Aids

Weight Belts •Helps maintain intra-abdominal pressure during lifting •Used when performing lifts involving heavy weight (>85 1RM) that loads the spine • Joint sleeves/wraps •Increases joint stability and may improve force production

Training Frequency

What does research suggest about resistance training frequency (number of training sessions completed in each time period)? Determined by: -training status (needs analysis) -sport season -other training schedules -Training load and exercise type --------- Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. •What conclusions can be drawn? -Trained athletes do not get enough rest

Hypertrophy: Goals

What is needed in order to induce hypertrophy? •Mechanical Tension - magnitude of the average weight lifted; use heavy weights to recruit and exhaust fast MUs •Metabolic Stress - total training volume; perform mod-high reps/sets to near failure; recruit and exhaust many MUs •Muscle Damage - maximized through eccentric training & full ROM movements that are loaded or held in stretched positions (increase the signal for protein synthesis)

Training Variation

What is one way to add variation to weekly resistance training schedules? •If training multiple times per week, implement variation in the training load to lower the training stress.

Training Load: Progression

What is the best way to progress in weight (intensity)? 2-for-2 rule - if an athlete performs 2+ reps over the assigned rep goal for a given exercise in 2 consecutive training sessions --> Increase weight the next session

LBBS

greater forward lean --> greater hip flexion greater muscle activity of the erector spinae, adductors, and gluteal muscles

HBBS

greater knee flexion, lesser hip flexion, a more upright torso, and a deeper squat greater quadriceps muscle activity

Squat mechanics can affect the musculature involved.

•"High bar" - placing the barbell higher on the trapezius and lifting with an upright posture creates a vertical back angle §Suited to replicate movement that exhibit more upright torso position §Emphasize more on the knee joint • •"Low bar" - placing the barbell lower on the back and leaning slightly forward results in a more horizontal back angle §Typically allows you to lift more weight §Emphasize on hip musculature (greater forward lean à ↑ hip activation

Shoulder Press: Definitions

•"Overhead reaching is a common movement that relies heavily on multiple muscles for dynamic stability." •Shoulder press - any pressing movement primarily targeting the shoulders/upper trap •Overhead press - a compound vertical pressing movement involving lifting the weight from the chest to overhead •Uses a little bit of hip strength •Can lift more weight •Military press - an overhead press performed with a barbell while feet/heels pressed together •Tests only upper body strength, lower/core strength

Bompa's Model

•"father of periodization" •In this model, athletes go through training blocks - the emphasis of each block varies among different physical abilities. Preparatory Phase -Anatomical adaptation -Maximum STR/HYP development -Conversion to power Competitive Phase -Maintenance: POW & STR Transition Phase Compensation ------ Anatomical Adaptation •Main objective: prevent injury by preparing the muscle groups, ligaments, and tendons to endure the long strenuous training that will follow •Duration: depends on the needs and status of the athlete: •Young & untrained: 8-10 weeks •Mature & trained: ≤ 3 weeks ------ Maximum Strength •Main objective: to develop the highest level of muscular force production (loads > 85% 1RM) •Duration: 1-3 months depending on the sport and athlete needs Conversion Phase •Convert maximum strength gains into a sport-specific combination of strength and power or muscular endurance. -Conversion of strength --> power: 4-5 weeks -Conversion of strength --> muscular endurance: 6-8 weeks --------- Strength Maintenance •Employed during the competition period in order to avoid loss of performance abilities. •What happens if this phase is not included? Performance may decrease. Transition Phase •Primary purpose: to help the athlete recover from fatigue by fully replenishing energy reserves; recover psychologically •Secondary purpose: to maintain strength gains by performing some physical activity and strength training

back squat safety

•ALWAYS squat inside a power rack •Safety pins set just below the lowest portion of the ROM •ALWAYS use clips at the end of the barbell • •Prior to unracking the weight, make sure the barbell is resting in the rack on the J hooks at a position that is slightly below the clavicle •Two spotters (one on each side) is optimal - OR one spotter behind

Program Design

•Acute Program Design Variables - the variables that can be manipulated to vary a program -Choice of exercise -Order of exercise -Intensity (load) -Rest period -Frequency -Volume •Combination and manipulation of variables determines the training goal

Muscle Soreness

•Acute muscle soreness •Immediately after exercise is classified as muscle strain (disappear within few hours of exercise) •Perceived as muscle stiffness, aching, tenderness •Results from accumulation of end products of exercise (edema) •Symptoms usually disappear within several hours post exercise •Delayed onset muscle soreness •Does not occur immediately (a day or two later) •Vary from slight muscle stiffness to serve, debilitating pain that restricts movement.

Sarcopenia: Mechanisms

•Age-related loss in skeletal muscle mass ∙Declines starting at age 30 ∙Majority of decreases after age 50 ∙Largest decreases after age 70 •Males and females can lose 40-60% of their total muscle mass from age 50 to 80.

Parameters of Athletic Performance

•Agility test - the ability to start, stop and change direction of the body rapidly in response to a stimulus •Maximal strength tests - the maximum amount of weight can that can be lifted once by a given muscle group •Maximal muscular power - ability of muscles to exert high force while contracting at a high speed •Speed/sprint test - time to cover a fixed distance; ability to achieve high movement velocities •Local muscular endurance - ability of muscles to perform repeated contractions •Anaerobic capacity - max rate of energy production by the combined ATP and anaerobic glycolysis systems •Aerobic capacity - max rate of energy production via oxidative energy sources

"Repeated Bout Effect"

•Amount of muscle damage is directly influenced by number of maximal eccentric contractions "Repeated Bout Effect" (McHugh, 2003) •Muscles adapt rapidly •All changes seen with initial damaging bout are reduced •Not "prevention", but attenuation of magnitude •several mechanisms involved •What is the primary theory behind the RBE?

Delayed Transmutation

•As the time leading up to an important competition decreases, the strength exercises should become more sport-specific. -By transitioning into more sport-specific exercises close to competition, the benefits of non-specific fitness/abilities are expected to transmutate into improved specific fitness/abilities. -Examples of this training approach? - Weighted sled tows, plyometrics, and olumpic lifts in the offseason and preseason. The transmutation occurs when all the training increases power output and explosiveness which carries over to her performance on the track. (explosion off the blocks, arm pump, decreased foot strike)

Body Composition: Protocol

•Athletes should perform: -3-4 full body training sessions per week -8-10 exercises (mainly multijoint) •alternate upper & lower body •circuit training methods -8-20 repetitions per set -2-5 sets per exercise -< 90 sec rest intervals b/w sets

Power or Power-Endurance: Methods

•Ballistic training - involves the trajectory of objects and implements at a rapid pace -Goal is to maximize the acceleration phase & minimize the deceleration phase -Examples: •Medicine ball throws •Kettlebell swings Olympic lifts

Upright Row Exercise

•Barbell vs. Dumbbell •"The instability of dumbbells limits the load that can be lifted." •Grip Width •Wider grip: requires > flexibility, more difficult to increase bar height, increases deltoid & trapezius activity and decreased biceps brachii activity •Upright Rows vs. Shrugs •elbow flexion vs. full elbow extension during the ROM •scapular depression vs. scapular elevation •medial deltoid & trapezius vs. trapezius (& levator scapula)

Shoulder Press: Research Findings

•Barbell vs. Dumbbell •Barbell targets anterior & medial deltoids •Dumbbell targets medial & posterior deltoids •With elbows pointing out to the sides when using barbell à recruit more medial and posterior deltoids •Seated vs. Standing •Seated results in > 1RM •Standing requires > stability & muscle activation •Stability •Dumbbells > barbell; Standing > seated •Biceps and triceps brachii activation •Standing barbell press > seated barbell press and either the seated or standing dumbbell press •In front of head vs. Behind the head •"The in-front technique commenced in lordotic position, behind the head technique commenced in kyphotic position."

Steps to Program Design

•Basic concepts in all training programs: -Progressive overload -Specificity (SAID) •Specific adaptation to imposed demand -Individuality -Avoiding accommodation -Variation

Exercise Guidelines during Pregnancy

•Benefits of exercise during pregnancy: •maintain cardiorespiratory fitness •maintain musculoskeletal fitness •control or prevent gestational diabetes •avoid excessive weight gain •improve quality of sleep •reduced backaches, swelling, GI distress •improved ability to cope with labor •positive effects on fetal growth & adaptation •decrease risk of postpartum depression •ACOG recommend that all healthy pregnant women follow ACSM-CDCP general guidelines: •30 min+ of aerobic exercise per day everyday •Recent recommendations - add strength training •Previously active - can maintain same exercise routine with modifications to intensity and duration •Previously sedentary - can start with 15 min 3x week and increase to 30 min 4x week at low-moderate intensity ------- TYPE & FREQUENCY •Aerobic exercise: •30-60 min of moderate PA OR 20-30 minutes of vigorous PA •Large muscle group activities: walking, jogging biking, swimming, low-impact aerobic classes •Resistance training: •Recommended 1-2 days/week on nonconsecutive days •8-10 exercises per session •add pelvic floor exercises add core strengthening -------- INTENISTY •Aerobic exercise: •Target zones (age 20-29 = 135-150 bpm; age 30-39 = 130-145 bpm) - 60-80% of aerobic capacity •RPE scale 6-20 - ideal zone is 12-14 "somewhat hard" •Use "talk test" •Exercise while keeping a conversation = light-moderate intensity •Only able to mutter a sentence or few words = moderate-vigorous intensity •Resistance training: •Start with bodyweight exercises •Progress to light dumbbells 10-30 lbs. with an endurance focus •Progress to heavier dumbbells or barbell with a hypertrophy focus ------ CONTRAINDICATIONS •Avoid exercise with risk of falling, abdominal trauma, contact sports •Avoid exercises in supine position halfway through pregnancy •Avoid exercise in prone position in 2nd-3rd trimester •Avoid holding breath while lifting •Avoid getting completely breathless

Hypertrophy: Methods

•Blood flow restriction (BFR): use of cuffs or wraps placed around a limb during exercise, to maintain arterial inflow to the muscle while preventing venous return -Protocol: RT with low loads (20-30% of 1RM) "BFR using low relative loads displays increased MU recruitment, greater post-exercise MPS, elevated growth hormone, and more robust molecular signaling." ------- German Volume Training: Basic Protocol •10 sets of 10 reps for a multi-joint exercise •Load of ~60% 1RM (20RM load) to start •Relatively short rest intervals (60-90s) •Expect failure in later sets Progression: •When all 10x10 can be successfully performed in a training session, increase the load by ~ 2.5-5% for the next session.

Bent-over Row: Technique

•Can be performed with barbell (supinated or pronated grip), dumbbells or kettlebells (supinated, pronated or neutral grip)

Strength or Power: Methods

•Cluster training - using intermittent repetitions & rest intervals within a single set -training set is broken into small clusters of reps while volume is maintained -inter-repetition rest (IRR) allows for some replenishment of PCr and ATP

Hypertrophy: Methods

•Drop Sets - performing a set to failure at a given load then immediately reducing the load and performing more repetitions •Theory behind: muscles are not completely fatigued/depleted at the point of concentric muscle failure and are still capable of producing force at lesser loads. •Produce greater fatigue of Mus •Increase under tension --> increase metabolic stress and ischemia --> promote hypertrophic response •No concrete guidelines for the % decrease in load.

Hypertrophy: Protocol

•Emphasize exercises that recruit the most muscle mass •Complement main exercises with isolation exercises performed for high reps •8-12 exercises •6-12 rep range; 70-85% 1RM •3-10 sets •Repetition speed: slow during the eccentric portion, slow or fast during concentric phase -Time under tension should be 20-60s per set -30-90s rest b/w sets

Fitness-fatigue paradigm

•Every training bout creates both fitness & fatigue --> summates to create a level of preparedness How do we achieve optimal preparedness? -Stimulus to be too high, increased fatigue -Stimulus to be too low, minimal fatigue -Optimal zone of moderate stimulus, resulting in moderate fatigue

Power: goals

•Exercises performed in the high-force low-velocity range, increases performance mainly in the maximal strength range •Exercises done in the low-force high-velocity range, increases performance primarily in the power range •Recommended to choose the resistance magnitude that will produce a movement in the same velocity range as the relevant sport event/competition

(Two Factor Theory) Fitness-fatigue Paradigm

•FFP is based on the idea that preparedness is not stable but rather it varies with time. •Two components of athlete's preparedness •Fast Changing (e.g., fatigue, psychological overstress, illness) •Slow Changing (e.g., Physical fitness) •The immediate training effect after a session is a combination of two processes: 1.gain in physical fitness 2.accumulation of physical fatigue -After a single training session, an athlete's preparedness improves due to fitness gains but deteriorates because of fatigue.

**Deadlift Coaching Cues**

•Feet positioning (conventional) is roughly hip-width apart. •Toes should be pointed forward or just slightly outward. •Grip on the barbell should be slightly wider than shoulder-width. •Your hands should NOT be touching or in front of your thighs. •Squat down and grasp the bar w/ a pronated or an alternated grip. •Knees are bent and shoulders just in front of the barbell while the arms hang straight. •Raise the chest, slightly retract the scapula •Extend the lumbar spine. •The repetition starts once you pick up the weight •Retract your scapula, stand up with the weight, pulling in a straight line moving the bar quickly. Maintain a neutral spine. •Keep the barbell close, if not touching, your legs the entire time (in line with your center of mass). •Towards the top of the ROM, lock out by using more upper body strength until weight is at the midway position of the upper thigh. •Elbows remain fully extended. Do not shrug at the top of the ROM. • •Then allow the hips and knees to flex to slowly lower the bar to the floor.

**Front Squat Coaching Cues**

•Feet roughly shoulder-width apart. Grip on barbell slightly wider than shoulder-width. •Barbell should be comfortably positioned on your anterior deltoids and clavicle. •Place 2-3 fingers around the barbell (thumb & pinky should be free and relaxed) OR cross your arms over the barbell and rest hands on the top for balance. •Raise your elbows such that your humerus is in line with the transverse plane (elbows pointed straight forward). •Keep the lower back tight and erect, raising the chest throughout the entire ROM. •Send your butt backwards to initiate the eccentric portion. •Femurs in line with the transverse plane at the bottom of the ROM. •On concentric portion, drive through your feet, keeping your knees in line with your toes (avoiding dynamic valgus). Cervical spine in neural position during the entire ROM.

Stable Body and Limb Positioning

•Five-point body contact position: 1.Head is placed firmly on the bench or back pad 2.Shoulders and upper back are placed firmly and evenly on the bench or back pad 3.Buttocks are placed evenly on the bench or seat 4.Right foot is flat on the floor 5.Left foot is flat on the floor oWhat does this help with? Maximal stability and spinal support.

Shoulder Press: Steps to Perform

•Grasp bar with closed, pronated grip slightly wider than shoulder-width •Lower the barbell slowly and under control •Keep wrists stiff and forearms perpendicular to the floor and parallel to each other throughout the entire ROM •Extend the neck slightly to lower the bar directly in front of the face •Continue to lower bar until it lightly touches the clavicles •Extend the neck slight to press the bar straight upward until it passes by the forehead. •Do not arch low back, raise the hips, or push up with legs •Press up until elbows are fully extended (not locked) with the bar overhead.

Upright Row: Steps to Perform

•Grasp bar with closed, pronated grip slightly wider than shoulder-width •Stand erect with feet hip-width apart •Rest bar on front of thighs with elbows fully extended and pointing out to the sides •Pull the bar up along the abdomen and chest toward the chin •Keep elbows pointed out to the side as the bar brushes against body •At the highest position, the elbows should be level with or slightly higher than shoulders • •Allow the bar to slowly descend back to the starting position, as torso and knees stay in same position

Bent Over Row: Steps to Perform

•Grasp bar with closed, pronated grip slightly wider than shoulder-width •Stand erect with feet hip-width apart, knees slightly flexed • •Flex the hips so the torso is slightly above parallel to the floor •Create a neutral spine position •Allow bar to hang with elbows fully extended and pull the bar toward torso •Keep torso rigid, back neutral and knees slightly flexed •Touch the bar to chest or upper abdomen •Then lower the bar back to starting position maintaining a neutral spine and stationary torso

Avoid Injury, Train Around Injury

•Grip width modifications •Utilize dumbbells (use pronated or neural grip) •Decrease load (weight lifted) •Decreased volume (reps x sets) •Used controlled movement velocities •Ask for help from spotter, if needed!

Exercise Technique Fundamentals

•Handgrips (a)Pronated grip - the palms are down, and the knuckles are up; overhand grip (a)Bench press, shoulder press, barbell squat, basically everything (b)Supinated grip - the palms are up and the knuckles are down; underhand grip (a)Row, inverted row, chin-ups, bent-over row, lat pulldown Power grip: performing exercises that require a stronger grip (power) Closed grip: free-weight exercises that involve a barbell moving over the face or head require the athlete to use a closed grip. Open (false) grip: focus less on the gripping (c)Neutral grip - places emphasis on the triceps and upper chest while also reducing strain placed on the shoulder and joints. •Handgrips (d) Alternated grip - one hand in a pronated grip and the other in a supinated grip (e) Hook grip - thumb is positioned under the index and middle fingers •Grip width - establishing proper grip by placing hands correct distance from each other •Three grip widths: common, narrow, wide.

Strength: Methods

•Heavy negatives/overloaded eccentrics - performing eccentric-only work with a load greater than concentric 1RM •Forced reps - performing additional reps past volitional fatigue with the help of a spotter •Accommodating resistance - incorporating bands and chains to free weight exercises to alter the resistance throughout the full range of motion. ------ •Partial range of motion - performing an exercise in partial ranges of motion to increase strength at a particular joint angle •Pre-exhaustion - performing assistance, single-joint exercises before multijoint, core lifts or power lifts Accentuation - train for strength development only in the range of the main sport movement where the demand for force production is at its maximum •Electrical muscle stimulation (EMS) - involves stimulating a muscle over the skin at the muscle belly using an electrical current -used in rehabilitation or strength training setting -stimulated directly at the peripheral nerve or the distal axon branches of individual MUs -STR improvements due to the preferential recruitment of high-threshold MUs -EMS can cause isometric contraction, which often have little carryover to concentric contractions over a full range of motion

Rest Periods Between Sets & Exercises

•How long should I rest in between exercises? Dependent on what factors? •Level of training, level of intensity, •Does it really matter how long I rest in-between sets? Yes -What is the purpose of rest periods? • safely to complete the prescribed subsequent sets • successfully to complete the prescribes subsequent sets -What are rest periods determined by? • training goal • relative load lifted • athletes training status ------------ •The replenishment of ATP is the primary consideration relative to "metabolic recovery" •Linear relationship: rest interval & load •Inverse relationship: rest interval & repetitions

Supercompensation Theory

•If the rest/recovery intervals between training sessions are too short, the level of preparedness decreases. *This theory hasn't been proved yet. Glycogen storage: depends of training routine and carbohydrate loading ATP: Do not change even after a very hard workout.*

Elite-level Training and Competition during Pregnancy

•Kerri Walsh Jennings competed in 2012 London Olympics only 5 weeks pregnant. •Alysia Montano ran the USA Track & Field Championship 8 months pregnant in 2014 and 5 months pregnant in 2017. •Dana Vollmer swan the 50-m freestyle at the Arena Pro Swim series while 6 months pregnant. •Serena Williams won the 2017 Australian open while pregnant. •Alex Morgan and Sydney Leroux trained for 2020 Olympics during 2nd trimester of pregnancy.

Traditional Linear Model

•Large volume work = fatigue --> can affect learning skills - Strictly monitored especially in the early phases. •This model suggests that training should progress from low intensity, large volume work --> high intensity, low volume work. *Changes in both training volume & intensity are relatively linear •Each mesocycle (4 weeks period) has only one goal! •Each training goal (hypertrophy, strength, power, etc.) is addressed in a step-wise progression. -used for recreational athletes and beginners

Performing Barbell Bench Press

•Lie in supine position on bench using five-point body contact •Eyes should be below the racked bar •Grasp bar with closed, pronated grip slightly wider than shoulder-width apart •Signal spotter to assist w/ liftoff •Position the bar over chest, elbows fully extended - rep starts here •Lower the bar to lightly touch the chest •Keep wrist stiff and forearms perpendicular to the floor •Push the bar upward until elbows are fully extended •One rep completed

Strength: Objective

•Maximum strength forms the foundation for other physical qualities, such as power and endurance. •Cross-sectional area •Neural drives (intra- and inter-muscular coordination) •The maximal effort method (MEM) is the primary method used to increase strength. •lifting a max load against a max resistance •uses relatively low load-volumes •i.e. 3RM, 2RM, 1RM •When MEM used alone, little hypertrophy is promoted due to a low amount of total degraded proteins.

Training Volume

•Mechanical work - the product of force and displacement (distance). It is important to quantify the amount of mechanical work to plan variations in training. •Intensity - the amount of energy expended when one is exercising. True intensity indicates the quality of the work performed in a training session. oTrue intensity = load-volume ÷ repetition-volume

Conjugate/Block Periodization

•Most advanced form of periodization to date •Involves periods of planned overreaching, followed by periods of restitution. -Concentrates the training volume into 1 specific ability at a time (very tough, only elite athletes do) -Overall goal: to saturate the emphasized training stress to cause significant fatigue and decreases in performance •Characterized by "concentrated strength training blocks" that elicit a long-term delayed training effect (LDTE). -LDTE allows for supercompensation •Load volume is manipulated by increasing (accumulation) or decreasing (restitution) the # of sessions in each mesocycle

Breathing Considerations

•Most strenuous movement of a repetition --sticking point •When does it occur? When they hold their breath. All participants showed a sticking period during the upward movement that started about 0.2 s after the initial upward movement, and lasted about 0.9s. •Recommended that athletes exhale through the sticking point and inhale during the less stressful phase of the repetition.

Eccentric RT and Muscle Growth

•Muscle ACSA, Volume, and thickness, and lean mass •Not enough evidence •Muscle Girth •Muscle specific: Knee extensors vs. pectoralis major •Conflicting results •Type II CSA ECC RT > CON RT -Mixed CON/ECC with ECC overload --Flywheel training --Hypertrophy --Architectural adaptations --Fascicle length (ECC) - serial --Pennation angle (CON) - parallel

Local Muscular Endurance: Objective

•Muscular endurance - the ability of a muscles to sustain repeated contractions against a submaximal resistance over time -aka repetition strength •Fatigue needs to be present for adaptation to take place. •Due to: -gains in capillarization -increases in buffering capacity -increases in the rate of ion (Na+, K+, Ca²+) transport

Needs Analysis

•Needs analysis - answering a series of questions that assist in the design of a RT program based on an athlete's specific sport 1. Evaluation of the Sport •Exercise movements -Primary movements in the sport? »Joint actions »Movement patterns 1. Evaluation of the Sport •Exercise movements -What muscle actions should be trained? -Specific training needs based on sport/position? •Musculature -Primary muscles used in sport? -Primary fiber type(s) used in sport? •Metabolism -Primary energy system(s) used in sport? -Work-to-rest ratio (W:R) relative to the sport? •Physiological Analysis -What training goal(s) should be prioritized relative to the sport? »Hypertrophy »Strength »Power Endurance •Injury Analysis -Most common sites of injury in sport? »ACL, ankle, head - How can we minimize injury? »Safety considerations »Training specificity --------- 2.Assessment of the Athlete •Current or previous injuries •Classify resistance training status using chart below •Developing an Athletic Profile -Select tests that are related to the sport's characteristics -Arrange the testing battery in appropriate order with sufficient rest between tests -Recovery time for non-maximal vs. maximal attempts? •Developing an Athletic Profile -Compare results to normative data -Identify the strengths and weaknesses -Design the training program with these in mind -Conduct repeat testing

OWL Terminology

•Olympic lifts: snatch and clean & jerk •OWL pulling/pushing derivatives Examples: •jump shrugs •clean pulls •high pulls •cleans (hang or power) •push press/jerk

OWL: Benefits Summary

•Olympic weightlifters have: •higher BMD •less fat mass & more muscle mass •greater type IIa muscle fiber proportion •greater force producing ability per unit muscle CSA •OWL training improves: •vertical jump height •lower body power output •1RM & isometric force •short distance sprint ability •max aerobic capacity (VO2max) •coordination, flexibility, concentration

Precautions for training older adults:

•Osteopenia: BMD between −1 and −2.5 SD of young adult mean •Osteoporosis: BMD below −2.5 SD of the young adult mean -Loss of bone with age increases the risk for falls, hip fractures, and long-term disability

Guidelines for Assigning Load and Repetitions: Power Exercises

•Percentages of an athlete's 1RM assigned to weightlifting multi-joint power exercises (i.e. power cleans, snatch, etc.) -Single-effort event: 80-90% -Multiple-effort event: 75-85% •Percentages of an athlete's 1RM assigned to non-weightlifting multi-joint power exercises (i.e. jump squats, KB swings, MB slams) -Bodyweight: ____0___% of the 1RM -Trajectory objects: __15-35______% of the 1RM

Power: Development

•Power can be improved through the "intent to move fast" regardless of the velocity of movement.* •Involves performing the eccentric portion of an exercise at a normal speed concentric portion performed as rapidly as possible. *Increases in neural drive may contribute to increases in RFD and impulse generation.

The Romanian Deadlift safety

•Primary concern - rounded back •Important that the lumbar spine remains tight and extended throughout ROM.

deadlift safety

•Primary concern regarding deadlift safety is rounded back •Squat rack not required. Always use clips. •Spotters are NOT required. •Keeping the bar close to the body and the back flat during the upward pull helps avoid excessive strain on the lower back.

**RDL Coaching Cues**

•RDL begins with the barbell at mid-thigh. •Feet positioning is roughly hip-width apart. •Your toes should be pointed forward or just slightly outward. •Your grip on the barbell should be about shoulder-width apart. •A pronated or an alternated grip can be used •Retract your scapula and lock your lumbar spine in extension. •The movement begins by slowly lowering the weight while the hips drive backwards. The barbell should be in close contact with your thighs. •A slight bend in the knee allows for greater ROM while removing a bit of tension from the hamstrings. •Eccentric loading will end when the barbell reaches about mid-shin. •The transition from the eccentric lowering to the concentric pull should be fast. Think about coming out of the bottom as quickly as possible.

Exercise Order

•Refers to the sequence of resistance exercises performing during one training session. •Arranged so that an athlete's maximal force capabilities are available to complete a set with proper technique. •Power lifts > core lifts > assistance/accessory •Large-muscle before small-muscle groups •Multi-joint before single-joint lifts ----------- •Alternate upper & lower body exercises •Circuit training - uses minimal rest periods between sets, may improve cardiorespiratory fitness •Alternate push & pull exercises •ensures same muscle group will not be trained in succession •Succession sets: methods of arranging exercises involve having athletes perform one set of a pair of exercises with little to no rest between them. •Superset-stress 2 opposing muscles •compound set-stress the same muscles •complex set

**Back Squat Coaching Cues**

•Rest the barbell comfortably on your back using either the "high bar" or "low bar" position. •Your grip on the barbell should be slightly wider than shoulder-width using a closed, pronated grip. •Feet should be roughly hip-width apart. •Point your toes slightly outward ~20-30° • •During the eccentric portion of the movement, it is better to think about sending your butt backwards than to purposefully try to bend at the knees. •At the bottom of the ROM, your femurs should be in line with the transverse plane (quads parallel to floor). •Keep the pause very brief and come up fast taking advantage of the stored elastic energy during the eccentric contraction. •Drive through your feet, keeping your knees in line with your toes (avoiding dynamic valgus) on concentric phase. •Your hips and shoulders should rise at roughly the same rate. Keep your cervical spine in a neutral position throughout the ROM

Linear: Peaking

•Rules to follow to best ensure an athlete peaks at the appropriate time: 1.Volume reduced & intensity increased the mesocycle leading up to competition 2.Sport-specific training closer to peaking 3.Taper in the microcycles before competition. *taper means to 'step-down' or decrease intensity, volume, or freq.

Stimulus-Fatigue-Recovery-Adaptation Theory

•SFRA Theory - training stimuli produce a general response that is influenced by overall magnitude of the training stressor -the greater the magnitude of a workload equals... -more accumulated fatigue, which results in... -a longer delay before complete recovery and adaptation -Recovered and adapt to the stressors: fatigue dissipate, and preparedness and performance increase •What happens each time a new training stimuli is introduced? -Process repeated •What happens if no new training stimuli is introduced? -Detraining, decrease in performance *SFRA theory is an extension of the GAS* *Is complete recovery necessary before engaging in a new bout of training? Light vs. moderate vs. heavy Allowing fitness maintenance*

Shoulder Press: Variations

•Shoulder press using: •Barbell •Dumbbells •Kettlebells •Machine •Resistance bands Single-arm cable press

Power or Strength: Methods

•Sled Push/Tow -Use to develop strength - adding high resistance -Use to develop power - adding 70-85 % 1RM •Reversible muscle actions (plyometrics) - intended to stretch a muscle group immediately before shortening

OWL Safety

•Spotters needed OWL exercises? - no •Role of the CSCS, trainer, or coach? - certified strength conditioning, teach athletes how to properly lift •If you miss bar in the front, push the bar away or drop it •If you miss the bar behind the head, release it and jump forward

Shrugs: Steps to Perform

•Stand erect with feet hip-width apart •Grasp a barbell, dumbbells, or kettlebell with a closed, pronated grip slightly wider than shoulder-width •Rest bar on front of thighs with elbows fully extended •Shrug/elevate shoulders upward while keeping elbows straight •Then relax shoulders to lower the bar back to the starting position

Strength or Hypertrophy: Methods

•Straight Sets - load, reps, and # of sets remain the same •Ascending Sets - load increases each set; reps remain the same •Descending Sets - load decreases each set; reps remain the same

Strength Training for Older Adults

•Studies have shown that differences between older individuals of the same age exist because of physiologic aging and the response to exercise stimuli. •From early adulthood onward, declines in physical work capacity is matched with a concurrent loss of fat-free mass. Aging is often accompanied by: •loss of myofibrils & myofilaments •alterations in muscle fiber composition •denervation of fibers •loss in satellite cell function •loss in anabolic signals

Local Muscular Endurance: Methods

•Supersets •Compound sets •Circuit training -resistance of 50-70% 1RM, 5-15 reps per station, 15-30 sec interstation rest, 1-3 circuits, total duration of 20-30 minutes •Pulses - small movements/contractions intended to fatigue a muscle •Isometrics - contraction of a muscle or muscle group without a change in muscle length (pushing against an immovable weight) ex: bench press on smith machine

(One Factor Theory) Supercompensation Theory

•The immediate training effect of a workout is depletion of certain biomechanical substances. •An athlete's mentality toward a competition or training (preparedness) is assumed to vary in accordance with fuel availability for performance. •After a restoration period (post-training rest), the level a given substance is believed to increase above its initial level... -called the supercompensation phase

Spotting Free Weight Exercises

•To exert significant leverage, the spotter should be at least as strong and as tall as the lifter. •Number of Spotters is determined by: 1. Load being lifted 2. Experience of the athletes and spotters 3. Physical strength of the spotter Lifts that require one or more spotters: ―bar moving over the head ―bar positioned on the back ―bar racked on the front of the shoulders ―bar passing over the face

Why are the force production capabilities lower during the front squat compared to the back squat?

•To maintain the barbell over the anterior deltoids, the torso is extremely upright, creating a vertical back angle and shortened knee angle. •Vertical back angle means that the hip extensors are in a shortened position.

Strength Training for Children and Adolescents

•Training and the Musculoskeletal System •Growth cartilage is found in children at three sites: (1) growth plate (epiphyseal plate), (2) articular cartilage at joint, (3) muscle-tendon insertions •Growth plates ossify and disappear and is replaced by permanent adult cartilage by early 20s. •Therefore, adolescence is a prime window for increasing BMD with proper nutrition and high impact weight-bearing exercises. •Training Precautions: •Damage to the growth cartilage may impair the growth and development of the affected bone. •Growth cartilage may be at its weakest during the most intensive phases of growth as it has not yet ossified. •Majority of growth cartilage injuries occur with overhead lifts at near-max resistances. •The implementation of more complex, coordinated activities, Olympic weightlifting (OWL) and plyometrics into youth RT programs has been controversial for several reasons... •Poor balance and coordination •Rely less on glycolytic metabolism •Blunted muscle hypertrophic responses •Lower % type 2 fibers •"OWL and plyometric training can accelerate positive training adaptations leading to competitive advantages in sports." •improved jump height •faster sprint times •higher power output decrease sport-related injury risk Most pediatric RT articles emphasize neural factors as the primary contributor to children's strength gains... "Training programs implementing OWL and plyometrics can accelerate positive training adaptations leading to competitive advantages." "These results recommend that a combo of traditional RT, OWL, and plyos be introduced to children to provide a variety of overload stimuli and enhanced neuromuscular training adaptations."

Guidelines for Assigning Load and Repetitions

•Training goal: Strength -The 1RM loading assignments apply only to core, multi-joint exercises (≥85%, ≤ 6 reps = 6RM) -Assistance exercises should be limited to no heavier than an 8RM •Training goal: Power -Load and repetition assignments shown for power are not consistent with the % 1RM-repetition relationship (table 17.7) -In non-explosive movements, loads equaling ~80% of the IRM apply to the 2-5 repetition range

Retaining Loads

•Training residuals are the effect of the training and how long the effect lasts. •Strength achieved prior to season can be effectively maintained during season (competition) and is achieved by retaining loads as opposed to stimulating loads. -The goal is... preservation not improvement. •Training residuals can be maintained effectively using 30-40 min heavy RT sessions twice per week.

Repair of Damage

•Triggers local inflammatory response to clean debris •Breakdown products of injured tissues sensitize nociceptors (MacIntyre et al. 1995) •Damage causes activation of satellite cells (Hawke & Garry, 2001) •Damage enables amino acid interactions that promote membrane repair (Tidball, 2011) • Muscles redevelop with new sarcomeres in series

Variability in Training

•Variability of Training Stimuli -There are limits to increasing the training load due to the staleness that can occur. •lifting heavier = longer rest demands -It may be more appropriate in some cases to manipulate the exercises. •vary exercise selection •increase lift technicality *CAUTION: too much variability could reduce the opportunity for the athlete to adapt to the stimulus.

Critical thinking

•What strength curve do upright rows and shrugs exhibit? -Descending curve (harder at the beginning, easier at the end) •What is the benefit of upright rows and shrugs for lifting and/or athletic performance? -Athletes who focus more on upper body performance/core strength/power

DOMS

•Which muscle action produces the greatest amount of muscle soreness? -Eccentric Which muscle action produces the greatest amount of muscle damage? -Eccentric Which muscle action produces the greatest amount of blood lactate concentration? -Concentric bc due to movement of eccentric exercise??

Rationale for OWL in Training Programs

•Years of training athletes have confirmed the strong, positive correlation between OWL and strength, speed, power, and agility. (Sheppard and Young, 2006) •The snatch and clean & jerk also improve balance, coordination, core strength, and the damping mechanism, playing a major role in decreasing the risk of injury. (Takano R., 2012)

Neuromuscular Fatigue

"... a transient decrease in muscular performance usually seen as a failure to maintain or develop a certain expected level of force or power." Task Dependency Model: •The cause of fatigue is dependent upon the characteristics of the exercise task: 1.Type and intensity of exercise 2.Muscles involved 3.Environment in which performed

What is periodization?

"A strategy to promote long-term training and performance improvements with preplanned, systematic variations in training specificity, intensity, and volume organized in periods or cycles within an overall program." For optimal training adaptations, include cyclic variations: 1.Intensity: high, moderate & low 2.Volume: high, moderate & low 3.Velocity: fast, moderate & slow 4.Frequency: 2-6+ d/wk 5.Add sport-specificity •Periodization = long-term planning whereby peak performance is achieved through potentiation and the management of fatigue and accommodation* •Key concept: divide the training season into smaller, manageable training blocks purposefully planned with the ultimate goal in mind •It is NOT possible for any athlete to achieve or maintain peak performance year-round, but for 1-2 weeks.

Physical Exercise and Pregnancy

"Many research studies suggest that exercise is safe for both mother and fetus and is recommended for pregnant women across all gestational trimesters." •Among pregnant women in the U.S., 21% engage in exercise during pregnancy at the recommended level. •The activity of pregnant women is NOT enough to assure health benefits.

Linear vs. Nonlinear Example

*The most frequent alteration in volume and intensity provides the neuromuscular system with longer periods of recovery as lighter loads are performed more often.* Linear - performs same number of sets & reps Volume: 4 sets of 6 reps Day 1 - 85% 1RM Day 2 - 75% 1RM Day 3 - 65% 1RM Undulating - 3 training days 3 diff. RM training zones: Tues = 4 sets, 6RM Thurs = 3 sets, 10RM Satur = 5 sets, 3RM Undulating - various workout types in one week: •Light day (END) •Mod. day (HYP) •Heavy day (STR) •Explosive day (POW) Active rest day (easy)

Misconceptions Concerning OWL for Sport

1)Olympic-style weightlifting only develops lower body explosive strength, but it has limited carryover in sports involving linear and change of direction speed. •OWL prioritizes a straight bar pathway - this has been addressed as a limitation of its use in sports that require rapid change of directions: football, soccer, rugby, & basketball. (Storey & Smith, 2012) •However, research has shown how the ability to generate a high level of the vertical ground reaction force is necessary for almost any sport involving speed, power, and agility. ................ 2) Olympic-style weightlifting is the only way to develop explosive strength. •The snatch and clean & jerk at 75-85% 1RM can develop a greater amount of power than other high-force, low-velocity movements, such as squats or deadlifts with loads in excess of 80-85% 1RM. •Combining heavy weights with high velocities is known to develop "speed-strength" •Plyometric training has shown to be as effective as OWL in developing speed, power, and agility in young adults and youth.

Common OWL Mistakes

1.Going to heavy too soon •master technique first •keep load & repetitions low •progress once form is perfect 2.Poor body position •start position: improper spinal alignment •challenge separating 1st and 2nd pull •improper catch due to poor bar trajectory 3.Confusing power clean for "muscle clean" •difference in contraction of lower body difference in velocity of bar

•Proposed sequence of DOMS

1.High tension results in excessive strain on connective tissue and structural damage to membranes (mechanical damage) 2.Disruption of calcium homeostasis in the injured site --> 1) ↑ ROS, 2) ↑ Z-Line degradation (chemically-induced damage) 3.Within few hours, an elevation in circulating neutrophils (inflammatory response) 4.↑ Macrophage and ↑ intracellular contents (histamine, kinins, K+) accumulation and stimulate free nerve endings. 5.Fluid and electrolytes shift into the area causing edema which activates pain receptors *Muscle damage is the primary cause for DOMS

Needs Analysis

=Performance Assessments - Test Battery Sequence 1.Non-fatiguing tests 2.Agility test 3.Maximal power test 4.Maximal strength test 5.Sprint test 6.Local muscular endurance 7.Long anaerobic test Aerobic capacity test

Neuromuscular Fatigue: Peripheral

Accumulation Hypothesis •Buildup of metabolic by-products in the muscle fiber •Lactic acid -Lactate -H+ ions •Inorganic phosphate

Critical Thinking

Based on the last 3 slides, what do you think are the primary goals of most periodization models? - Plan for peak performance. - Organize training interventions into manageable training blocks. -reach peak performance @ time of competition. -Maximize performance adaptations -Avoid injury and overtraining

Spotting Over-the-Face Exercises

Bench Press •Spotter grasps the bar with a closed, alternated grip, narrower than the athlete's grip and provides a liftoff. •Keep hands in alternated grip position close to - but NOT touching - the bar during the lift. •At the athlete's signal, grasp the bar with an alternated grip, narrower than the athletes. •Rerack the bar.

Control of DOMS

Can DOMS be prevented? • no Can anything be done prior to exercise to minimize DOMS? • muscle acclimation and light exercise Can anything be done post-exercise to minimize DOMS? -stretching, massage, pain medicine

Neuromuscular Fatigue:

Central Fatigue •Decrease in "neural drive" to the muscle from CNS 1.↓ primary motor cortex activation 2.↓ action potential propagation from CNS to motoneurons 3.Lack of MU recruitment 4.↓ firing rate Peripheral Fatigue 1.Propagation at the NMJ 2.State of the intracellular medium (↑ LA, H+, and Pi) à increase disruption on cross-bridge formation 1.↓ performance of the contractile apparatus 2.↓ EC coupling 3.↓ metabolic substrates

Weight Training Aids - deadlifts

Chalk or Gloves (Church et al., 2016) •Particularly useful for exercises that require the barbell to picked up from the ground §Purpose? §keep the hands dry - increases gains, decreases injury of losing grip on bar Lifting straps? (Coswig et al., 2015) •Pulling heavy weight - limitation- Grip strength •LS - limitations due to grip strength become less pronounced •Ideal for exercise requires manual grip strength •Shows to increase work performed by the target muscles during deadlift

OWL Progressions

Clean Pull to Knee and Clean Pull from Below the Knee Hang Jump Shug (countermovement shrug) Hang High Pull and High Pull from Floor

Injury Prevention: Knees

Common knee injury among athletes: •Patellar tendonitis/bursitis, subluxation, knee osteoarthritis •ITB issues, PFS, valgus-related issues (meniscus, MCL, ACL) Prevention: •Use proper form •Avoid heels coming off the ground •Wear flat shoes •Avoid foot pronation •24-48 hours rest between sessions

Muscle Damage

Control: electron micrograph showing normal arrangement of actin and myosin and Z-disc configuration in the muscle before a marathon Exercised: muscle sample taken immediately after a marathon shows moderate Z-disk streaming and major disruption of myofilaments ---------- •Increased release of soluble muscle proteins in the blood: oMyoglobin oCreatine kinase (CK) ----------- •DOMS and Performance •Loss of submaximal and maximal strength and decreased power output due to: 1.physical disruption of muscle 2.failure within the excitation coupling process 3.loss of contractile proteins •Impaired muscle glycogen resynthesis oNormal for 6-12 hrs. post exercise oSlows or stops during muscle repair process

types of deadlifts

Conventional-style deadlift: •Narrower stance •Axis of rotation is farther from the bar •Easier on the quads, harder on the back (spinal erectors) Sumo-style deadlift: •Wider stance •Axis of rotation is closer to the bar •Easier on the back, harder on the quads

Exercise Selection

Core exercises: involve 2+ joints (___multi____-joint) and recruit large muscle groups Assistance/accessory exercises: involve 1 joint (_single-joint) and recruit smaller muscle groups Structural exercises: core exercises that load the spine Power exercises: structural exercises performed explosively Ex: squats Sport-specific exercises: mimic a sport-specific movement (Table 17.3)

OWL Derivative: Push Jerk

Dip - flex hips/knees to ¼ squat to move the bar in a straight path down; feet are flat and torso is erect; elbows are underneath or slightly ahead of bar. Drive - extend hips/knees/ankles then elbows to move the bar overhead; heels may come off floor; neck hyperextends to allow bar to pass by chin. Catch - hips/knees flex to ¼ squat; feet in contact with ground & weight over midfoot; catch the bar at the same moment it reaches max height. Recovery - gain control and balance of bar, then stand up by extending hips/knees; elbows locked to stabilize bar overhead

OWL Derivative: Push Press

Dip - flex hips/knees to ¼ squat to move the bar in a straight path down; feet are flat, and torso is erect; elbows are underneath or slightly ahead of bar Drive - extend hips/knees/ankles then elbows to move the bar overhead; heels may come off floor; neck hyperextends to allow bar to pass by chin Catch - press bar all the way overhead until elbows are fully extended; bar is slightly over or behind the ears

Training Variation: Full Body vs. Split Training

FULL BODY TRAINING: -all muscle groups are trained on every training day • potentially lack of proper recovery SPLIT TRAINING: •different muscle groups are trained on different days (chest, shoulder, and triceps or upper and lower body) • allow proper recovery

Linear: Training Periods

First Transition Period (preseason) Emphasis - gradually increase intensity, elevation of STR and its translation to POW development Strength/Power phase low-very high intensity (87-95% 1RM)* (30-85% 1RM)** low volume (2-5 sets, 2-5 reps) --------- Competition Period (in-season) •Peaks in sport skills & intensity, decreasing volume •Emphasis - explosiveness/power & near-max strength •Peaking -very high to very low intensity (50 - ≥93% 1RM) -very low volume (1-3 sets, 1-3 reps) •Maintenance -mod-high intensity (85-93% 1RM) -low-mod volume (2-5 sets, 3-6 reps) •[keep in mind that athletes can transition from one phase to the other, such as training in a maintenance phase for 2 months than hitting a peak for 2 weeks, or vice versa]

OWL Derivative: Power Clean

First pull - extend hips/knees at same rate, but not before the shoulders; elbows fully extended; bar is close to the body at shins. Transition (scoop) - thrust hips forward, flex knees to move under the bar; bar is above knees; elbows still extended and feet on floor. Second pull (power phase) - extend hips, knees, and ankles; shrug shoulders and flex elbows to pull body under bar; torso is erect and hyperextended; feet may come off the floor. Catch - rotate arms/hands around and under bar; flex hips/knees to ¼ squat; lift elbows & rack bar across anterior deltoids & clavicle; feet regain contact with floor in wider stance.

Olympic Lift: Power Snatch

First pull - extend hips/knees not letting the hips rise before shoulders; elbows extended and shoulders over the bar, keeping it close to shins. Transition - bar rises just above knees; thrust hips forward, flex knees to move thighs against and knees under the bar; elbows fully extended. Second pull (power phase) - bar is near thighs; extend hips, knees, and ankles; rapidly shrug shoulders and flex elbows to pull body under the bar. emphasize the completion of the triple extension(ankle, knee, and hip) this is likely to have the greatest transference to athletic performance Catch - flex hips/knees to ¼ squat; extend elbows to push bar over body; torso is erect, neural head, and feet flat on ground (wider)

Dumbbell or Barbell Bench Press: Variations

Flat bench press Incline bench press Decline bench press •Narrow, common, wide-grip •Tempo-controlled bench press •Smith-Machine bench press •Reverse-grip (supinated)

Flexible Nonlinear

Flexible "unplanned" Non-Linear •Workout is determined when the athlete reports to the weight room •Have multiple workouts ready & select one based off fatigue level (e.g: A: fresh; B: moderately tired; C: drained) 1.Conduct fatigue analysis 2.Test for physical performance 3.Monitor initial performance compared to prior efforts 4.Choose, modify, or switch the workout based on the results of steps 1, 2, or 3. *Individualized workouts are the gold standard.

Body Composition: Goals

Goal: improve one's physique by altering their composition of fat & muscle tissue •Programs utilize high reps, brief rest intervals, and alternating upper and lower body exercises. •Theory behind this approach: -incorporate ample workload in short time period -increase lactic acid concentrations -raise growth hormone levels -raise metabolic rate post-training

Bent-over Rows: Variations

Grip Modifications •Pronated: greater activation of latissimus dorsi & posterior deltoids •Supinated and neutral: increased activation of biceps brachii •Wide grip (elbows outwards): targets posterior deltoid, rotator cuff muscles, and rhomboids •Common grip (elbows tucked in): targets latissimus dorsi the most, assisted by lower trapezius

Exercise Selection

How do I select the right types of exercises to perform in a training session? Consider the principle of specificity Muscle balance should be prioritized Add restoration exercises when needed Schedule a cardio-endurance day Be cautious of training time per session Know equipment available for training

strength and conditioning program

How do we achieve this (↑ adaptive response; ↓ potential performance plateaus and overtraining)? - Periodization allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes.

Central Concepts for Periodization

How do we determine if the training program is effective? 1)Induce specific physiological adaptations 2)Translation (↑ athletic performance) Periodizing the program helps to manage: Adaptative response Handle accumulated fatigue Capitalize on the aftereffects (peak performance can be achieved for short periods of time (7 to 14d) How does the body response to stressors? GAS, SFRA theory, Fitness-fatigue paradigm **Allows for the systematic, sequential, and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes.

Training Load

How do you know exactly how much weight to lift for each exercise? Load (intensity) - amount of weight assigned to an exercise set commonly described as a % of a 1RM or RM •1-Repetition maximum (1RM) - greatest amount of weight that can be lifted with proper form for only one repetition •Repetition maximum (RM) - most weight lifted for a specified number of repetitions oWhat is the difference between performing 5 repetitions and performing a 5RM? 5RM can only go up to 5x lifting. 5 repetitions you can still go up 6, 7, 8 reps. ------------- Weaknesses of 1RM tables Only bench press, back squat, deadlift and power clean are highly validated. 1RM table based on single-set. The greatest reliability exists ~>75% 1RM. Variability in the # of reps that can be completed increase machine exercises may yield greater repetitions at a given %1RM than the table. Single-joint exercises may yield fewer repetitions at a given %1RM than the table. ----------- Once the 1RM is established, create a training load based on individual goals. 1RM bench = 260 lbs •10 reps = 75% 1RM •Performing 3-5 sets of 10 reps at 195lbs lbs •What about 15 reps? About 170. (65%) 1RM bench = 315 lbs •8 reps at 250 lbs 4 reps at 285lbs

•What is the benefit of doing biceps and triceps exercises?

Important for doing bench press(not using biceps)

the Deadlift

Knee Extension: •Rectus Femoris •Vastus Intermedias •Vastus Lateralis •Vastus Medialis Hip Extension: •Biceps Femoris •Semitendinosus •Semimembranosus •Gluetus Maximus Scapula Elevation •Trapezius •Levator scapulae

The Back Squat - muscular aspects

Knee Extension; 3 muscles are monoarticular •Rectus Femoris •Vastus Intermedias •Vastus Lateralis •Vastus Medialis Hip Extension; 3 muscles are biarticular •Gluteus Maximus •Biceps Femoris •Semitendinosus •Semimembranosus

Injury Prevention: Lumbar Region

Lumbar injuries account for 44-50% of all weightlifting injuries. Causes: §Improper form §Inefficient motor control §Muscle imbalances §Poor joint mobility How can lumbar injuries be prevented? • Postural correction-neutral spine •Strengthen muscles in the abdominal wall •Improvement of hip flexibility

Strength Training for children and adolescents

Needs Analysis •Teach physiology of the body •Develop the concept of training for total health •Focus on intrinsic factors •Allow them to set their own goals •Emphasis on proper technique •Give feedback Program Guidelines •5-10 min dynamic warmup •Symmetrical muscular development •Increase the resistance gradually •Add sport-specific concepts •5-10 min cool-down Optimize recovery

Nonlinear "Daily Undulating"

Originated in 1970s - credited to West German strength researcher & Canadian strength coach. -Involves large fluctuations within each microcycle -Perform workout days with different training volumes & intensities. --Better neural adaptations compared to traditional approach. --Account for recovery rate.(not that appropriate for beginners. Most appropriate for trained athletes.)

Triceps Exercise Variations

Overhead Triceps Extension -barbell -dumbbells Triceps Kickbacks -dumbbells -cables/bands Skull Crushers -barbell -dumbbells