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Fundamentals of Resistance Training: Progression and Exercise Prescription
Abstract
Progression in resistance training is a dynamic process that requires an exercise prescription process, evaluation of training progress, and careful development of target goals. The process starts with the determination of individual needs and training goals. This involves decisions regarding questions as to what muscles must be trained, injury prevention sites, metabolic demands of target training goals, etc. The single workout must then be designed reflecting these targeted program goals including the choice of exercises, order of exercise, amount of rest used between sets and exercises, number of repetitions and sets used for each exercise, and the intensity of each exercise. For progression, these variables must then be varied over time and the exercise prescription altered to maintain or advance specific training goals and to avoid overtraining. A careful system of goal targeting, exercise testing, proper exercise technique, supervision, and optimal exercise prescription all contribute to the successful implementation of a resistance training program.
... The resulting partial obstruction to the blood flow is known to effectively induce structural changes in muscles at only 20% 1RM (11). In general, high-intensity exercises are known to have a notable impact on the recruited fast-twitch fibers (12), and low-intensity BFR training was shown to recruit the fast-twitch fibers despite the low intensity due to the acidification of the intracellular environment caused by restricted blood flow, which elicits the type III and IV chemical stimulations of the afferent neurons of muscles (13). ...
... [ Downloaded from aassjournal.com on 2023- [11][12][13][14][15][16][17][18][19][20][21][22][23][24][25][26][27][28] muscle mass and strength (25), while varying the systemic effects of different application methods (26). Among the related previous studies, Kang et al. (27) recruited 17 undergraduate students and investigated the effect of a 6-week intervention of weight-based exercise with BFR on muscle function and thigh circumference, and reported significant differences in the maximum torque/weight (%) of the hamstring of each thigh and the circumference of each thigh to suggest that the weight-based exercise with BFR could be an effective method to improve the lower limb muscle strength and hypertrophy in clinical settings. ...
... [ DOI: 10.61186/aassjournal.11.2.S1.6 ][ Downloaded from aassjournal.com on 2023-[11][12][13][14][15][16][17][18][19][20][21][22][23][24][25][26][27][28] ...
... In basketball, RT programs play a crucial role in enhancing specific skills and game performance, such as vertical jump, sprints, and change of direction (COD), by increasing strength and power (38). Previous studies (20,39) have demonstrated that the interaction between load and volume is essential in determining the optimal training stimulus range for neurological, hormonal, hypertrophy, and muscle adaptations. Therefore, prescribing the appropriate RT volume is pivotal in determining the acute response and neuromuscular adaptations to strength training and physical fitness (25). ...
... RT volume refers to the number of sets and repetitions performed during training sessions (20). Structured RT has been shown to induce greater improvements in physical performance than unplanned RT, according to a previous review (42). ...
... However, growing evidence (41) suggests that RTF training is not superior in producing strength gains and hypertrophy adaptations, and may even have counterproductive effects. Generally, there is an inverse linear relationship between load and volume (19,20). Specifically, training load is based on a specified number of repetition maximums or a percentage of the 1RM (%1RM), which are relative loads intended to elicit specific adaptations (39). ...
Application of a new monitoring variable: Effects of power loss during squat training on strength gains and sports performance. J Strength Cond Res XX(X): 000-000, 2023-This study aimed to compare the effects of power loss (PL) autoregulated volume (PL10 and PL20) with standardized fixed-load (FL) prescription on strength, sports performance, and lean body mass (LBM). Thirty-five female basketball players from a sports college were randomly assigned to 3 experimental groups (PL10, n 5 12; PL20, n 5 12; and FL, n 5 11, respectively) that performed a resistance training (RT) program with wave-like periodization for 10 weeks using the back squat exercise. Assessments performed before (Pre) and after (Post) intervention included assessed 1 repetition maximum (1RM), body composition, 20-m sprint (T20M), change of direction (COD), and jump performance, including countermovement jump with arm swing, maximum vertical jump, and reactive strength index. Three groups showed significant improvements in strength (effect size [ES]: PL10 5 2.98, PL20 5 3.14, and FL 5 1.90; p , 0.001) and jump performance (ES: PL10 5 0.74, PL20 5 1.50, and FL 5 0.50; p ,0.05-0.001). However, PL10 and PL20 demonstrated different advantages in sports performance compared with FL (group 3 time interaction, p ,0.05). Specifically, PL10 significantly improved COD performance (ES 5 20.79 ; 20.53, p ,0.01), whereas PL20 showed greater improvements in sprint (ES 5 20.57, p ,0.05) and jump performance (ES 5 0.67-1.64, p ,0.01-0.001). Moreover, PL10 resulted in similar gains to PL20 and beneficial improvements compared with FL in LBM, despite performing the least repetitions. Overall, the study indicates that power loss-based autoregulation induces greater gains in LBM and sports performance, as well as eliciting a higher efficiency dose response than standardized FL prescriptions, particularly for PL10. Therefore, incorporating PL monitoring in training programs is recommended, and further studies on power-based RT would be worthwhile.
... In basketball, RT programs play a crucial role in enhancing specific skills and game performance, such as vertical jump, sprints, and change of direction (COD), by increasing strength and power (38). Previous studies (21,39) have demonstrated that the interaction between load and volume is essential in determining the optimal training stimulus range for neurological, hormonal, hypertrophy, and muscle adaptations. Therefore, prescribing the appropriate RT volume is pivotal in determining the acute response and neuromuscular adaptations to strength training and physical fitness (26). ...
... RT volume refers to the number of sets and repetitions performed during training sessions (21). Structured RT has been shown to induce greater improvements in physical performance than unplanned RT, according to a previous review (42). ...
... However, growing evidence (41) suggests that RTF training is not superior in producing strength gains and hypertrophy adaptations, and may even have counterproductive effects. Generally, there is an inverse linear relationship between load and volume (20,21). Specifically, training load is based on a specified number of repetition maximums or a percentage of the 1RM (%1RM), which are relative loads intended to elicit specific adaptations (39). ...
... 1-TM'nin %45-50 veya daha hafif yükler ile yapılan direnç antrenmanları, daha önce direnç antrenmanı yapmamış kişilerde motor öğrenme ve koordinasyonu geliştirmesi nedeni ile dinamik kas kuvvetini artırabilir. 21,22 Ancak antrenmanlı kişilerde bu yükler, kuvvet gelişimi için yeterli değildir. 22 HİpERTROfİ ANTRENMANLARI Kas hipertrofisi sağlamak için hem mekanik gerilimi hem de metabolik stresi aynı anda vurgulayan 8-12 TM (opsiyonlu olarak 6-12 TM) veya 1-TM %70-85 karşılık gelen yüklerle orta tekrarlarda yapılan direnç antrenmanları tavsiye edilir. ...
... 21,22 Ancak antrenmanlı kişilerde bu yükler, kuvvet gelişimi için yeterli değildir. 22 HİpERTROfİ ANTRENMANLARI Kas hipertrofisi sağlamak için hem mekanik gerilimi hem de metabolik stresi aynı anda vurgulayan 8-12 TM (opsiyonlu olarak 6-12 TM) veya 1-TM %70-85 karşılık gelen yüklerle orta tekrarlarda yapılan direnç antrenmanları tavsiye edilir. 3,10,11,22 Orta tekrarlı setler, metabolik son ürünlerin birikmesine bağlı olarak akut anabolik hormonal cevabı daha fazla artırabilir. ...
... 22 HİpERTROfİ ANTRENMANLARI Kas hipertrofisi sağlamak için hem mekanik gerilimi hem de metabolik stresi aynı anda vurgulayan 8-12 TM (opsiyonlu olarak 6-12 TM) veya 1-TM %70-85 karşılık gelen yüklerle orta tekrarlarda yapılan direnç antrenmanları tavsiye edilir. 3,10,11,22 Orta tekrarlı setler, metabolik son ürünlerin birikmesine bağlı olarak akut anabolik hormonal cevabı daha fazla artırabilir. 11,23 Bunun yanında orta tekrarları içeren setlerin, akut olarak hücresel hidrasyonu (ödem) en üst düzeye çıkardığı, bunun da kas hipertrofisine aracılık ettiğine inanılmaktadır. ...
Turkiye Klinikleri J Sports Sci. 2023;15(3):464-74 464 Kondisyonerlerin ve spor bilimcilerin direnç an-trenmanlarının periyodizasyonunu tasarlarken, genel antrenman planının çeşitli aşamalarında yer alan iş yüklerindeki ve yükleme modellerindeki varyasyon-ları anlaması ve tanımlaması önemlidir. Antrenman-ların sporcuda yarattığı stresi ölçebilme yeteneği, yapılan antrenmanların dönemsel planlamaya uygun olup olmadığının belirlenmesine imkân tanır. Antrenman yükü, egzersizin kapsamı (hacmi) ve şiddetinin ürünü olarak kabul edilebilir. Kuvvet ÖZET Sporcunun direnç antrenmanlarına adaptasyonu ve ilerlemesi, büyük ölçüde verimli ve etkili bir antrenman sürecini oluşturma ve sür-dürme becerisiyle ilişkilidir. Bu derlemenin amacı, kuvvet-güç sporla-rında direnç antrenmanları için programlama yöntemleri ve periyodizasyon kavramlarıyla ilgili bilimsel literatürü incelemektir. Di-renç antrenmanlarında iş (kapsam) yükünün planlanması, ölçülmesi ve takip edilmesi, performans gelişimi için antrenman streslerinin ve yor-gunluğun daha iyi yönetilmesine imkân tanır. Belirli bir direnç egzer-sizi veya antrenman seansı sırasında toplam iş, tamamlanan toplam tekrarlar ile kaldırılan ağırlığın hesaba katıldığı kapsam yükü hesapla-maları ile tahmin edilebilir. Direnç antrenmanlarının bölgeleri (zon-ları), maksimal kuvvet, hipertrofi, maksimal güç ve lokal kas dayanıklılığı gibi geliştirilmek istenilen fizyolojik adaptasyonlar doğ-rultusunda belirli bir yük ve tekrar ilişkisine göre belirlenir. Yıllık plan-lama yapılırken geliştirilmek istenilen kassal uygunluk bileşenlerine göre antrenman bölgelerinin farklı kombinasyonları sıralı bir ilerleme ile uygulanmaktadır. Direnç antrenmanlarının lineer, nonlineer veya blok gibi farklı periyodizasyonları yapılabilmektedir. Kuvvet-güç spor-larında yıllık planın makro döngüleri, sırasıyla hipertrofi, maksimal kuvvet ve maksimal güç olmak üzere genel olarak belirli bir kuvvet bi-leşenini vurgulamak için tasarlanır. Maksimum tekrar yöntemi, kuvvet gelişimini takip etmek, günlük kuvvet düzeyine göre yük artışlarını planlamak ve ilerlemeyi sağlamak için kullanışlı olabilir. Antrenman planlamasında, kapsam ve şiddetin rölatif değerlerine göre haftalık ağır ve hafif antrenman günlerine yer verilerek dalgalı bir yaklaşım izlene-bilir. Bu sayede antrenmanların yarattığı yorgunluğun etkisi ile günlük maksimal kuvvet seviyelerindeki dalgalanmalar dengelenebilir. Anah tar Ke li me ler: Kuvvet antrenmanı; maksimal kuvvet; hipertrofi; kapsam yükü; blok periyodizasyon ABS TRACT The athlete's adaptation and progression to resistance training is largely related to the athlete's ability to create and maintain an efficient and effective training process. This review examines the scientific literature on programming methods and periodization concepts for resistance training in strength-power-sports. Planning, measuring and monitoring the volume load in resistance training allows better management of training stresses and fatigue for performance improvement. Total work during a given resistance exercise or training session can be estimated by volume load calculations that take into account total reps completed and weight lifted. The zones of resistance training are determined according to a certain load and repetition relationship in line with the desired physiological adaptations such as maximal power, hypertrophy, maximal strength and local-muscle endurance. While making annual planning, different combinations of training zones are implemented in a sequential progression according to the muscular fitness components desired to be developed. Different periodizations of resistance training such as linear, non-linear, block are implemented. In strength-power-sports, the macro cycles of the annual plan are generally designed to emphasize a particular strength component, namely hypertrophy, maximal strength, power, respectively. The repetition maximum method can be useful for monitoring strength development, planning load increments based on daily strength level, and progressing. In training planning, an undulating approach can be used, allowing weekly heavy and light training days according to the relative values of volume and intensity. In this way, fluctuations in daily maximal strength levels due to the effect of fatigue created by training can be balanced.
... For instance, RT-induced strength improvements are typically related to an increase in muscle cross-sectional area [53], so that muscle hypertrophy-related strength gains may lead to sport performance enhancement and reduced injury risk [20,79]. In turn, muscle strength consists in the ability to exert force or tension against a resistance at a given speed [2,39]. High-velocity to overcome a resistance is usually required across several sport-specific contexts (e.g., own body mass, body mass of opponent, mass of object). ...
... High-velocity to overcome a resistance is usually required across several sport-specific contexts (e.g., own body mass, body mass of opponent, mass of object). Thus, maximal strength production should be an important capacity developed by conditioning programs to support sports performance, as it also enhances muscle power and muscle endurance performance [4,39]. Muscle endurance, defined as the ability to consistently maintain force exertion against a given resistance over time [52], is an important capacity to sustain high velocities or to minimize the fatigue-related performance decrements. ...
... Interestingly, the relative increases observed by the authors were modest when compared to similar RT periods in other studies. It is possible that the initial 4-week familiarization period may have contributed to substantial strength increments from neural adaptations [4,5,27,39], which tend to diminish with ongoing training, thereby limiting further gains during the experimental period. ...
The aim of this manuscript was to review the evidence regarding the risks, concerns, and efficacy of resistance training (RT) on measures related to muscular fitness and hypertrophic responses of youth athletes, while also establishing recommendations to assist the prescription of RT in this population.
PubMed and Google Scholar databases were searched for studies that met the following inclusion criteria: (a) published in English as a full-text manuscript or thesis; (b) inclusion of RT protocols lasting > 6 weeks; (c) involvement of youth individuals (≤ 19 years) engaged in sport modalities.
Twenty-nine studies assessing muscle strength, power and/or endurance in young athletes were identified; only one of these studies did not show significant improvements with RT, specifically in muscle power, but improvements were substantially heterogeneous across the studies. The literature is still inconclusive regarding the occurrence of muscle hypertrophy in response to RT among youth athletic population, but this was drawn from just seven studies in non-athletic populations. Injury rates among youth participants were low and less concerning in well-designed, progressed, supervised and technique-oriented RT programs.
RT is an effective method to improve muscular fitness-related measures in young athletes. The varying experimental designs across studies still represent an obstacle to the establishment of precise guidelines for RT prescription in this population. Nevertheless, some suggestions about RT frequency, resting interval, intensity and volume were elaborated in this review to assist coaches working with youth athletes to optimize muscular fitness-related measures gains.
... First, the muscle endurance factor was considered (weeks 1-4). A total of 12-15 repetitions and 4-7 sets are very effective for local muscle endurance [33,34]. The rest time depends on exercise goals [34]. ...
... A total of 12-15 repetitions and 4-7 sets are very effective for local muscle endurance [33,34]. The rest time depends on exercise goals [34]. Minimizing recovery between sets is a crucial stimulant for improving local muscular endurance [34]. ...
... The rest time depends on exercise goals [34]. Minimizing recovery between sets is a crucial stimulant for improving local muscular endurance [34]. Likewise, we included 30 s of rest to increase muscular endurance [35]. ...
Purpose: Altered movement patterns and spine instability are crucial factors in the etiology of chronic non-specific low back pain (CNSLBP). The faulty recruitment pattern of core muscles causes poor support and increased loading on the lumbar spine, ultimately leading to postural instability. This study aims to examine the effect of core stability exercises (CSE) combined with abdominal hollowing (AH) on postural balance in patients with CNSLBP. Methods: The present study is a double-blind clinical trial. Thirty women with CNSLBP were recruited for the clinical trial. Patients were randomly assigned to experimental and control groups (15 patients in each group). The experimental group followed CSE with AH for 8 weeks. The control group received no intervention. Primary outcomes included pain (10 cm visual analogue scale), disability (Oswestry questionnaire), and proprioception (goniometer). Secondary outcomes included static and dynamic balance (biodex balance system). Analysis of covariance (ANCOVA) was used to compare the results and confidence intervals between groups. Results: The experimental group compared to the control group with a high effect size had a significant difference in reducing pain (P=0.021, ηp2=0.183), disability (P=0.007, ηp2=0.237), and postural reconstruction error (P=0.000, ηp2=0.566). Also, the experimental group compared to the control group with a high effect size had a significant difference in the improvement of static (P=0.008, ηp2=0.367) and dynamic balance (P=0.008, ηp2=0.757). Conclusion: The CSE combination with AH affects three active, passive, and nervous systems. It seems that the CSE combination with AH can modify the faulty movement control in local muscles, proprioception restoration, and subsequently lead to postural stability.
... Strategies for incorporating variation in resistance training include exercise diversification, alteration of repetition ranges, utilization of diverse training methods, manipulation of lift tempo, and adjustment of training split and exercise order. By implementing these approaches, individuals engage muscles from different angles, challenge the nervous system, diversify stimuli, and maintain training efficacy [14]. ...
... Essential to individualization is the regular monitoring of progress and adjusting the training program accordingly. These updates can be based on feedback via assessments of strength gains (e.g., one-repetition maximum (1RM), which is the maximum weight an individual can lift for a single repetition), body composition changes (e.g., changes in total body fat percentage or total lean mass), performance improvements, or any other relevant metric [14]. ...
... Key principles include maintaining good posture and alignment, emphasizing controlled movements, performing a warm-up prior to training, practicing proper breathing techniques, avoiding excessive weights that compromise form, and starting with exercises suitable for one's fitness level and gradually progressing. By adhering to these principles, the benefits of resistance training can be enhanced while minimizing the risk of injuries [14]. ...
Resistance training is an exercise modality that involves using weights or resistance to strengthen and tone muscles. It has become popular in recent years, with numerous people including it in their fitness routines to ameliorate their strength, muscle mass, and overall health. Still, resistance training can be complex, requiring careful planning and execution to avoid injury and achieve satisfactory results. Wearable technology has emerged as a promising tool for resistance training, as it allows monitoring and adjusting training programs in real time. Several wearable devices are currently available, such as smart watches, fitness trackers, and other sensors that can yield detailed physiological and biomechanical information. In resistance training research, this information can be used to assess the effectiveness of training programs and identify areas for improvement. Wearable technology has the potential to revolutionize resistance training research, providing new insights and opportunities for developing optimized training programs. This review examines the types of wearables commonly used in resistance training research, their applications in monitoring and optimizing training programs, and the potential limitations and challenges associated with their use. Finally, it discusses future research directions, including the development of advanced wearable technologies and the integration of artificial intelligence in resistance training research.
... Resistance training is the most commonly recommended approach for achieving long-term improvements in strength and muscle mass [1]. Beside the exercise order, volume, intensity, and rest intervals [2], the range of motion (ROM) in an exercise is another variable that influences training adaptations [3]. Thus, acute effects of ROM should be taken into consideration by coaches and athletes participating in resistance training, since changes in exercise ROM may result in exercise-induced muscle damage, leading to impaired muscle function and performance impairment lasting up to several days after the training session [4,5]. ...
... In contrast to the abovementioned results, the findings of our study showed a longer muscle damage activity after bench pressing with a typical ROM when compared to extended ROM, but this difference did not reach statistical significance. It is known that training frequency is a key variable affecting adaptations in resistance training [2]. Thus, the current study also aimed to investigate whether using a cambered barbell, which allows extending the ROM during the bench press exercise, would lead to a greater fatigue in BPT and muscle damage assessed by CK serum activity, potentially impacting subsequent training sessions. ...
Introduction: Range of motion (ROM) of resistance exercise affects the muscle damage magnitude and the recovery-time course. Thus, the main aim of this study was to compare conventional and extended ROM in the bench press exercise on neuromuscular fatigue assessed by velocity changes during bench press throw, as well on the exercise-induced muscle damage evaluated by creatine kinase (CK) activity in the blood. Material and Methods: A total of fourteen healthy, well-trained males performed 5 sets of the bench press exercise at 70% of one repetition maximum with either standard (STD) and cambered (CMB) barbell until reaching volitional failure. CK and barbell velocity changes were assessed at the baseline and 1h, 24h, 48h post exercise protocol. Results: The results showed that higher peak barbell velocity was reached during the bench press throw after the CMB when compared to the STD condition. Moreover, CK activity showed an overall significant growing trend from baseline to time points following exercise during the STD, whereas the CMB post-48h CK was higher in comparison to pre and post, but not than post-24h. Conclusion: the bench press exercise performed with the use of CMB barbell might not require a specific training approach, and even higher training frequency might be applied.
... However, while three sets could provide very large magnitude effect size ratio increases over 2.0 for the untrained, one set still induced large magnitude strength gains in the previously untrained, with effect sizes exceeding 1.0. From this review of the literature, it is difficult to find any study that reported a single set to be superior to multiple sets [80]. ...
... However, the focus of this present review is not to evaluate the number of sets that provide the greatest strength or hypertrophy gains, but to investigate lower set volumes that can still provide significant benefits. Kraemer and Ratamess [80] in their review suggested that single sets would be more likely to be effective in the first 6-12 weeks of RT. A review paper in the Canadian Medical Association Journal recommended one to two sets of 8-12 repetitions for the novice training individual [14]. ...
Background Findings from original research, systematic reviews, and meta-analyses have demonstrated the effectiveness of resistance training (RT) on markers of performance and health. However, the literature is inconsistent with regards to the dosage effects (frequency, intensity, time, type) of RT to maximize training-induced improvements. This is most likely due to moderating factors such as age, sex, and training status. Moreover, individuals with limited time to exercise or who lack motivation to perform RT are interested in the least amount of RT to improve physical fitness. Objectives The objective of this review was to investigate and identify lower than typically recommended RT dosages (i.e., shorter durations, lower volumes, and intensity activities) that can improve fitness components such as muscle strength and endurance for sedentary individuals or beginners not meeting the minimal recommendation of exercise. Methods Due to the broad research question involving different RT types, cohorts, and outcome measures (i.e., high het-erogeneity), a narrative review was selected instead of a systematic meta-analysis approach. Results It seems that one weekly RT session is sufficient to induce strength gains in RT beginners with < 3 sets and loads below 50% of one-repetition maximum (1RM). With regards to the number of repetitions, the literature is controversial and some authors report that repetition to failure is key to achieve optimal adaptations, while other authors report similar adaptations with fewer repetitions. Additionally, higher intensity or heavier loads tend to provide superior results. With regards to the RT type, multi-joint exercises induce similar or even larger effects than single-joint exercises. Conclusion The least amount of RT that can be performed to improve physical fitness for beginners for at least the first 12 weeks is one weekly session at intensities below 50% 1RM, with < 3 sets per multi-joint exercise.
... However, while three sets could provide very large magnitude effect size ratio increases over 2.0 for the untrained, one set still induced large magnitude strength gains in the previously untrained, with effect sizes exceeding 1.0. From this review of the literature, it is difficult to find any study that reported a single set to be superior to multiple sets [80]. ...
... However, the focus of this present review is not to evaluate the number of sets that provide the greatest strength or hypertrophy gains, but to investigate lower set volumes that can still provide significant benefits. Kraemer and Ratamess [80] in their review suggested that single sets would be more likely to be effective in the first 6-12 weeks of RT. A review paper in the Canadian Medical Association Journal recommended one to two sets of 8-12 repetitions for the novice training individual [14]. ...
Background
Findings from original research, systematic reviews, and meta-analyses have demonstrated the effectiveness of resistance training (RT) on markers of performance and health. However, the literature is inconsistent with regards to the dosage effects (frequency, intensity, time, type) of RT to maximize training-induced improvements. This is most likely due to moderating factors such as age, sex, and training status. Moreover, individuals with limited time to exercise or who lack motivation to perform RT are interested in the least amount of RT to improve physical fitness.
Objectives
The objective of this review was to investigate and identify lower than typically recommended RT dosages (i.e., shorter durations, lower volumes, and intensity activities) that can improve fitness components such as muscle strength and endurance for sedentary individuals or beginners not meeting the minimal recommendation of exercise.
Methods
Due to the broad research question involving different RT types, cohorts, and outcome measures (i.e., high heterogeneity), a narrative review was selected instead of a systematic meta-analysis approach.
Results
It seems that one weekly RT session is sufficient to induce strength gains in RT beginners with < 3 sets and loads below 50% of one-repetition maximum (1RM). With regards to the number of repetitions, the literature is controversial and some authors report that repetition to failure is key to achieve optimal adaptations, while other authors report similar adaptations with fewer repetitions. Additionally, higher intensity or heavier loads tend to provide superior results. With regards to the RT type, multi-joint exercises induce similar or even larger effects than single-joint exercises.
Conclusion
The least amount of RT that can be performed to improve physical fitness for beginners for at least the first 12 weeks is one weekly session at intensities below 50% 1RM, with < 3 sets per multi-joint exercise.
... Training intensity is considered a fundamental variable for the design of resistance training programmes [1][2][3]. The one-repetition maximum has been the most widely used method for quantifying training intensity [4,5]. ...
... The one-repetition maximum has been the most widely used method for quantifying training intensity [4,5]. However, the main drawback of this approach is that it requires the performance of a maximal lift [3] or a number of repetitions with submaximal loads to failure [6,7]. Recently, many authors, based on the force-velocity relationship [8], have recommended the use of velocity feedback to quantify training loads [1,9,10]. ...
Background: Velocity-based training (VBT) requires measurement of the velocity at which
the barbell is moved in the concentric phase with regard to different resistance exercises, which
provides accurate, indirect estimations of 1 RM. However, for assessing punch performance, no
study has been carried out to date. The purpose of this study was to analyse the reliability of the
GymAware linear transducer for the measurement of barbell velocity during the landmine push
throw (LPT) test using four loads. Methods: Twenty-five healthy, physically active male students,
aged 24.13 2.82 years, volunteered to take part in this study. The reliability of the LPT test was
measured at two separate visits, with a 2-day interval between them. One series of the test protocol
included four parts of the LPT test with progressively increasing loads (20, 25, 30, and 35 kg) and
5 min intervals for rests between loads. Results: For all four loads, excellent intra-rater and test–retest
reliability was noted for the mean force variable (ICC = 0.97–0.99). Additionally, very strong and
significant correlations were established between measurements (r = 0.96–0.99). Poor reliability was
observed for barbell height and total work (ICC below 0.5). A trend of decreasing reliability was
detected with increasing barbell load. Furthermore, measurements without the barbell throw were
more reliable than those with it. Conclusions: These results support the use of the GymAware linear
transducer to track barbell velocity during the LPT test. This device may have valuable practical
applications for strength and conditioning coaches. Therefore, we suggest that the LPT assessed with
the GymAware linear transducer may be a useful method for evaluating upper limb strength and
power during boxing punches.
... Resistance training (RT) is frequently recommended as an intervention strategy to augment muscular adaptations, including increases in muscle strength, size, and local muscular endurance. The available evidence suggests that the optimization of these adaptations necessitates the manipulation of resistance training variables (Kraemer & Ratamess, 2004;ACSM, 2009). The comprehensive investigation of variables, including intensity and volume of effort, exercise order, number of performed repetitions and sets, tempo of movement, duration of rest periods between sets and exercises, and training status, has been pursued diligently to optimize muscle adaptations (Bird et al., 2005;Ralston et al., 2018). ...
... Fundamental constituents of resistance training, namely volume, and load, directly influence the development of muscular adaptations (Schoenfeld et al., 2015;Schoenfeld et al., 2017;Schoenfeld et al., 2019). Empirical evidence suggests that modifications in training load can exert significant effects on the acute metabolic, hormonal, neural, and cardiovascular responses to training (Kraemer & Ratamess, 2004). An optimized strength increase is observed when employing a low repetition scheme involving heavy loads, ranging from 1 to 5 repetitions per set, at loads between 80% to 100% of the individual's 1RM . ...
A comparative analysis of the effects of drop set and traditional resistance training on anaerobic power in young men. Turk J Kinesiol, 9(3), 225-232. Abstract Drop set is a popular time-efficient resistance training method. This study aimed to compare the impact of drop-set (DS) training versus traditional resistance training (TRT) while ensuring equalized total training volume on the Wingate Anaerobic Test. Twenty-four sports science students were assigned to either DS (n=12) or TRT (n=12) protocols according to their 1 RM values, and they trained twice a week for 6 weeks.1 RM test was only conducted at the beginning of the study, while the Wingate anaerobic power test was administered at baseline and after the intervention period. The study demonstrated a significant main effect of time for peak power (p< 0.001), and a between-group interaction effect was observed for peak power (p< 0.05). The DS group exhibited slightly higher peak power values compared to TRT (p< 0.05, 15% increase for DS, 13% for TRT, ES: 0,50 and 0,36 respectively), while both groups displayed significantly increased values from pre to post-testing (p < 0.001). Based on our findings, it can be inferred that DS training leads to slightly greater enhancements in anaerobic power when compared to TRT. Additionally, the study confirmed that a 6-week (12 sessions in total) resistance training program utilizing a load of 70% of 1 RM was sufficient to enhance anaerobic performance in young active men.
... There are many variables that play a part in designing an efficacious RT program such as training load, volume and frequency, rest periods, exercise type, movement velocity, and set structure configuration [1]. Of these, training volume has received the most attention from the scientific community, and it is often seen as one of the key drivers of RT-induced adaptations such as muscle strength and hypertrophy [2,3]. Traditionally, RT set volume is prescribed according to a theoretical maximum number of repetitions that can be performed against a given percentage of one-repetition maximum (%1RM) until reaching muscular failure (e.g. 10 repetitions with 75% of 1RM). ...
... The authors would like to thank Andrew King and Colby Sousa for their assistance with data collection, and all participants for their time and effort. 1 Sport Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, Auckland, New Zealand. 2 School of Engineering, Computer and Mathematical Sciences, Auckland University of Technology, Auckland, New Zealand. 3 School of Medicine, Western Sydney University, Sydney, Australia. ...
Purpose
This study aimed to quantify the potential variability in the volume of work completed after reaching different velocity loss (VL) thresholds and determine the effects of sex, training status and history, as well as psychological traits on the reliability and magnitude of the amount of work completed after reaching different VL thresholds using different loads in the back-squat exercise.
Methods
Forty-six resistance-trained people (15 females and 31 males; 18 to 40 years of age) with a wide range of strength levels, training experience, and different training practices were recruited and performed a one-repetition maximum (1RM) test, and two repetitions to failure (RTF) tests 72 h apart. RTF tests were performed with 70, 80, and 90% of 1RM with 10 min of rest between sets. The Bland–Altman analysis for multiple observations per participant and equivalence tests were used to quantify the variability in the volume of work completed after reaching different VL thresholds, whereas linear and generalised mixed-effects models were used to examine the effects of different moderators on the stability and magnitude of the amount of work completed after reaching different VL thresholds.
Results
The findings of the present study question the utility of using VL thresholds to prescribe resistance training (RT) volume as the agreement in the amount of work completed across two consecutive testing sessions was not acceptable. Regardless of the load used, females completed more repetitions than males across VL thresholds, while males performed repetitions at higher velocities. In addition, individuals with higher levels of emotional stability also tended to perform more repetitions across VL thresholds. Finally, sex, choice of load, strength levels and training practices, as well as emotional stability affected the linearity of the repetition–velocity relationship and when sets terminated.
Conclusion
Using the same VL thresholds for all individuals, while assuming generalisability of the stimuli applied, would likely lead to variable acute physiological responses to RT and divergent neuromuscular adaptations over long term. Therefore, VL monitoring practices could be improved by considering sex, training status, history, and psychological traits of individuals due to their effects on the variability in responses to different VL thresholds.
... Volume prescription is a significant element in the design of training programs.The total number of repetitions made during a training session is typically used to estimate training volume. (Kraemer & Ratamess, 2004). The optimal volume in FIT is an important factor because an incorrect volume prescription will lead to training failure and poor training load management (Suchomel et al., 2019a). ...
... Many previous studies have used four sets of seven repetitions based on anecdotal evidence and without a clear principle for volume selection. It is generally accepted that different training volumes result in specific neuromuscular changes (Kraemer & Ratamess, 2004). Our study found that for concentric and eccentric peak powers, a range of 10-11 repetitions is recommended to maintain power values. ...
The aim of this study was to investigate the desired number of repetitions required to maintain a consistent maximum power output of concentric, eccentric, and eccentric overload in a flywheel Romanian deadlift (FW RDL). Fourteen male recreational athletes (27.9 ± 6.4 years old, 90 ± 10.7 kg, 180.7 ± 5.5 cm tall) participated in the study. They had a minimum of two years resistance training experience, but none of them had any experience in flywheel inertia training (FIT). The participants performed FW RDL on an FW device (kBox 3, Exxentric, ABTM, Bromma, Sweden). Each participant attended a single test session. The testing session consisted of four sets of 14 repetitions of the RDL. Both the first and second repetitions of each set were used to ‘increase momentum’ and were excluded from data analysis. Each set incorporated different inertial loads. The order of inertial load settings was randomised for each participant. A five-minute inter-set rest period was given to allow the cessation of any fatigue effects and to enable adequate recovery. During the repetition analysis, a ≥ 20% drop in value from the preceding repetition was used as a cut-off point and recorded. The optimal number of repetitions required to maintain peak concentric and eccentric power was between 10 and 11, whereas 6 to 8 repetitions is advised to maintain eccentric overload.
... Low-intensity active stretching of the hip flexors, extensors, abductors, and adductors in the lower limbs and the shoulder flexors, extenders, abductors, and adductors in the upper limbs were performed. In order to elicit a rating of perceived exertion (RPE) of 11-13 on the Borg scale and a dyspnea score of 3-4 on the modified Borg scale, the initial walking speed was set at 60-80% of the peak walking speed (km/hr) accomplished on the 6-minute walk test (6MWT) (Borg, 1982;Kraemer and Ratamess, 2004). The resistance program included sit-ups, wall push-ups, and wall squats. ...
... Using predetermined criteria, the 6MWT was utilized to evaluate changes in functional exercise ability. The best score was recorded after two tests separated by a 30-minute rest period (Borg, 1982;Kraemer and Ratamess, 2004). Health-related quality of life was assessed using the SGRQ (Swigris et al., 2010) questionnaire at baseline and 4 weeks. ...
Introduction:
Access to interstitial lung disease programs may not be available in rural settings. Home-based pulmonary rehabilitation (PR) programs have been proposed as an alternative to hospital-based programs.
Method:
Forty participants with ILD underwent a structured unsupervised home-based pulmonary rehabilitation program from September 2020 to September 2022. Quality of life was assessed using St. George Respiratory Questionnaire (SGRQ) and functional capacity using 6-minute walk test (6MWT). The outcome measures were assessed at baseline and 4 weeks post-unsupervised home-based PR program.
Result:
We recruited 40 participants with ILD. There was statistically significant improvement in the 6-minute walk distance (353.8 m and 368 m, effect size - 0.5, p ≤ .001) and quality of life using SGRQ total score (38.6 and 42.35, effect size - 2.5, p ≤ .001) between before and after receiving home-based PR among all 40 participants with ILD.
Conclusion:
Four weeks of home-based PR program, using minimal resources, deliver short-term improvements in functional exercise capacity and quality of life among ILD participants. Our home-based PR program resulted in a quarter percentage improvement in functional capacity, and we believe that if consistency is maintained, it will result in similar changes corresponding to the already established Minimal Clinically Important Difference (MCID) of 35 m.
... The one-repetition maximum (1RM) can be defined as the maximum weight that an individual can lift in one repetition. Usually, the 1RM test is used to determine load prescription and to verify resistance training program progression (Kraemer & Ratamess, 2004). Despite the practical and useful results, the application of the 1RM test may be considered sometimes disadvantageous due to, for example: (I) a high time demand for its execution (Chapman, Whitehead, & Binkert, 1998;Garcia-Ramos, et al., 2018a;Gonzalez-Badillo, Marques, & Sanchez-Medina, 2011;Loturco, et al., 2016Loturco, et al., , 2017, (II) fast 1RM changes in the first weeks of training in individuals with low experience in resistance training (Abe, DeHoyos, Pollock, & Garzarella, 2000), and (III) risk of injury when performed incorrectly (Niewiadomski, et al., 2008). ...
This study investigated the predictive validity and reliability of the load-velocity relationship with the one-repetition maximum test (1RM) in power clean from the knee exercise (PC). Initially, 12 healthy young males, with no PC experience, underwent eight sessions to learn the PC technique. After the learning period, the participants visited the laboratory on four more occasions with intervals between the visits from 72 to 96 h. The first two sessions were dedicated to the actual 1RM tests, while the last two sessions were performed to measure the barbell’s load-velocity relationship at 30%, 45%, 60%, 75%, and 90% of PC 1RM. The highest peak velocity recorded at each load was used to establish the linear regression equation and, consequently, to predict 1RM values. As a result, a low validity was observed between the highest actual 1RM value and the predicted 1RM in sessions 1 and 2 (typical errors = 3.6 to 5.0 kg, coefficients of variation = 6.03 to 8.21%, effect sizes = -1.23 to -1.00, and Bland-Altman bias = 8.5 to 11.7 kg). For reliability, higher measurement errors (intraclass correlation coefficient, typical error, coefficient of variation, and width of limits of agreement at 95%) were observed for the predicted 1RM compared to the actual 1RM test. In conclusion, the load-velocity relationship was not able to predict the 1RM value with high accuracy in the PC from the knee. Moreover, the predicted 1RM presented inferior reliability than the actual 1RM test.
... Bird et al. (2005) concluded that moderate loads (50-70% of 1RM) provide a more effective stimulus than heavy loads (greater than 80% of 1RM) for improving sprint performance in various sports [36]. Resistance training with a load greater than 75-80% of 1RM is considered a prerequisite for maximal strength gains, while performing a series of exercises to muscle decline is associated with greater hypertrophy [35,36]. ...
Research objective: The main research objective is to analyze the effects of different forms of strength training on the lower limb power and speed of professional soccer players. The research involves the application of a variation strategy in strength training based on varying the intensity of training. The work focuses on comparing two strength training varying external loads. Materials and Methods: The study material consisted of a group of 56 soccer players of the first Polish league, representing a similar sports level with a minimum of 4 years of training experience in the league and in the age range of 22 to 28 years. The study was carried out in the macro-cycle of the preparatory phase in the period after the end of the fall round league games. A 4-week training program was used, during which the players studied carried out an experimental training unit twice a week. One group worked with a load of 50-60% of 1RM (GB1), while the other group worked with a load of 70-80% of 1RM (GB2). The use of pneumatic devices the Keiser Leg Press A420 and Keiser Air Squat A300 (Keiser, Fresno, CA, USA) was used to measure the generated power of the lower limb muscles. A straight-line running test was used to measure speed abilities. A Microgate Witty photocell measurement system (Bolzano, Italy) was used to record running speed variables over a distance of 30 meters. Before the start of the training program, as well as after its completion, the level of locomotor speed and lower limb power were measured. Results: Analyzing the levels of lower limb muscular power and locomotor speed during training with an external load of 50-60% 1RM versus training with an external load of 70-80% 1RM, statistically significantly better results were noted during training with an external load of 50-60% 1RM. The GB1 group with training using an external load of 50-60% 1RM achieved significantly better results than the GB2 group with training using an external load of 70-80% 1RM for 9 variables: double-leg bench press, single-leg bench press (right limb), single-leg bench press (left limb), double-leg squat, single-leg squat (right limb), and sprints over distances of 5m, 10m, 20m, 30m. It was also possible to observe a certain increasing trend in the results in the single-leg squat (left limb), while not statistically significant. Conclusions: Training with an external load of 50-60% 1RM during the preparatory period after the fall round league games is more effective in improving muscle power and speed professional soccer players than training with an external load of 70-80% 1RM.
... Researchers have highlighted the importance of learning "proper technique" in the early stages of engaging in RT (Kraemer & Ratamess, 2004). However, although it can be inferred that the authors are referring to some of the variables mentioned above, they do not explicitly define what constitutes proper technique, creating ambiguity in their recommendations. ...
Regimented resistance training (RT) has been shown to promote increases in muscle size. When engaging in RT, practitioners often emphasize the importance of appropriate exercise technique, especially when trying to maximize training adaptations (e.g.: hypertrophy). This narrative review aims to synthesize existing evidence on what constitutes proper exercise technique for maximizing muscle hypertrophy, focusing on variables such as exercise-specific kinematics, contraction type, repetition tempo, and range of motion (ROM). We recommend that when trying to maximize hypertrophy, one should employ a ROM that emphasizes training at long muscle lengths while also employing a repetition tempo between 2-8 seconds. More research is needed to determine whether manipulating the duration of either the eccentric or concentric phase further enhances hypertrophy. Guidelines for body positioning and movement patterns are generally based on implied theory from applied anatomy and biomechanics. However, existing research on the impact of manipulating these aspects of exercise technique and their effect on hypertrophy is limited; it is therefore suggested that universal exercise-specific kinematic guidelines are followed and adopted to the above recommendations. Future research should investigate the impact of stricter versus more lenient exercise technique variations on hypertrophy.
... Nonetheless, it is plausible that comparable biological adaptations could occur in young females after undergoing six weeks of DJ and CMJ training, considering the similar improvements in physical fitness achieved by these participants. However, it is important to note that participants were relatively new to PJT, placing them in the initial "any training is good training" phase of the training-induced adaptation continuum (ASCM, 2009;Kraemer & Ratamess, 2004). Therefore, it is feasible to argue that the aforementioned adaptations might have occurred primarily through effective utilization of the SSC during the PJT exercises, whether fast or slow. ...
This study aimed to contrast the impacts of an exercise intervention using either bounce drop jump (DJ; fast stretch-shortening cycle [SSC] exercise) or countermovement jump (CMJ; slow-SSC exercise) on measures of physical fitness in young females. A total of twenty-three young females (age: 19.7±1.0 years, height: 159.8±4.2 cm, body mass: 54.3±14.3 kg) were randomly assigned to either DJ (n=12) or CMJ (n=11) training, which spanned six weeks. Pre- and post-training assessments were conducted for 10 m and 30 m linear sprints, change-of-direction speed (CODS), CMJ, DJ (jump height, contact time, reactive strength index [RSI]), standing long jump (SLJ), triple-hop distance, and isometric strength. Apart from the variance in jump technique, both interventions were standardized in terms of total repetitions, intensity, and surface type. No significant group × time effect was observed in any dependent variables (all p>0.05). A significant time effect was observed in 10 m (p<0.001, ES = 0.70) and 30 m (p<0.001, ES = 0.79) linear sprint, CMJ height (p=0.012, ES = 0.34), DJ contact time (p=0.012, ES = 0.34), and triple-hop distance (p=0.006, ES = 0.38). Both DJ and CMJ training interventions led to comparable improvements in linear sprints, CMJ height, DJ contact time, and triple-hop distance. These findings suggest that the duration of ground contact during intervention exercises (i.e., fast vs. slow SSC) did not significantly influence initial (six-week) physical fitness adaptations in young females. However, extending these results to highly-trained groups (e.g., athletes) warrants further investigation.
... Strength training is a key element in the training process for athletes in general (1) and specifically in combat sports (2). When prescribing strength training, several factors need to be considered to optimize the intended results, and one of the most important aspects for athletes is the specificity principle (3). In grappling combat sports such as judo and jiu-jitsu, maximal strength (2), muscle power (4), and strengthendurance (5) are necessary depending on the action to be executed. ...
The use of strength training is important for athletes in combat sports such as judo and jiu-jitsu. Specificity is key when prescribing strength training programs for athletes, considering maximal strength, muscular power and strength-endurance. Grappling combat sports require grip control, which is necessary to execute throwing techniques and groundwork. The aim of this study was to verify the bilateral strength deficit in general and in grappling combat sport-specific action in the control group and grapplers. A sample of 73 subjects, divided into 2 groups, was used: the Student Group (15 females and 16 males) and the Grappler Group (29 males and 13 females). The male and female participants attended four laboratory sessions over a 48-hour interval, the first two to familiarize themselves with the Electromechanical Functional Dynamometer (EMFD), and the last two to collect maximal isometric strength data, using a standard grip and a judo/jiujitsu specific grip. Significant differences in mean and peak forces (p < 0.001) were found, with high performance combat sport athletes having greater maximal isometric strength compared to students both bilaterally and unilaterally (p < 0.001). All comparisons also indicated higher values for males compared to females (p < 0.001). The results suggest that specific training in combat sports as well as sex differences play a significant role in maximal isometric strength performance. The type of grip used affects the application of force in the upper limb isometric strength tests, finding a main effect of grip type (p < 0.001), with the standard grip obtaining higher levels. However, the dominance between hands remains constant. More research is needed on specific judogi/jiu-jitsu-gi grips and their impact on maximal isometric strength with the EMFD.
... The most traditional way to assess dynamic strength, although stressful and more Open access likely to cause injury, is by setting how much weight an individual can lift for one-repetition maximum (ie, 1RM), 45 where the most used indicator of intensity for RE prescription is the percentage associated with the 1RM (ie, %1RM). 46 However, a safer and popular way to assess strength is by using submaximal loads and counting the number of repetitions to fatigue (ie, nRM), relating this to a %1RM. 45 Although these procedures are simple and practical, they have their limitations. ...
Physical inactivity is a major health concern, associated with the development of several non-communicable diseases and with an increased mortality rate. Therefore, promoting active lifestyles has become a crucial public health necessity for enhancing overall health and quality of life. The WHO guidelines for physical activity (PA) present valuable contributions in this respect; however, we believe that greater specificity should be added or complemented towards physical exercise (PE) testing, prescription and programming in future recommendations. In this review article, we suggest simple and practical tools accessible to the entire population to improve the specificity of this approach, highlighting aspects of PE programming used by trained subjects. By adopting these suggestions, exercise professionals, clinicians and physical trainers can optimise the current general PA recommendations towards PE prescription to improve fitness status and encourage PE adherence in the general population.
... Strong associations have been identified that increasing muscle strength results in overall muscle volume in various resistance training programs [15,16]. Thus, increasing BSV may be positively correlated not only with muscle strength and power but also with increasing muscle volume [17]. ...
Bat swing velocity (BSV) is an imperative element of a successful baseball hitting performance. This study aimed to investigate the anthropometric and physiological variables associated with BSV and explore strength and conditioning programs to increase BSV in collegiate baseball players. Seventy-eight collegiate baseball players (mean age ± SD, 19.4 ± 1.0 years) participated in this study. Maximum BSV (km/h) was measured using Blast Baseball (Blast Motion Inc., Carlsbad, CA, USA). The anthropometric and physiological variables measured were height, body mass, lean body mass, grip strength, back muscle strength, the 30 m sprint, standing long jump, and backward overhead medicine ball throwing. Analysis using Pearson’s product-moment correlation coefficient showed a weak but significant positive correlation between all anthropometric measurements to BSV. Significant relationships existed between physiological variables of hand grip, back muscle strength, and backward overhead medicine ball throwing, but not the standing long jump and 30 m sprint. These data show that BSV is related to anthropometric and physiological variables, particularly upper and lower body strength and full-body explosive power. Based on the results of this study, we designed examples of sound training programs to increase BSV. Strength and conditioning coaches may want to consider using this information when designing a training program for collegiate baseball players.
... Sports prescription, as the most ideal means of health management instead of medical means, has been widely used with all kinds of people. According to each person's different physical state and exercise purpose, the appropriate exercise intensity and exercise mode are different for each person [1,2]. The energy supply system of the human body is divided into aerobic energy system and anaerobic energy system.When the exercise intensity is low, the energy source of the muscle mainly comes from the aerobic energy system. ...
Anaerobic threshold (AT) is the critical point at which the energy system produces different energy supply patterns during exercise. At present, the measurement of AT is obtained through cardiopulmonary exercise testing (CPET). The heart rate at which an individual enters the anaerobic threshold during cardiopulmonary exercise testing is referred to as the anaerobic threshold heart rate. When using sports prescription or exercise plan as a means to improve health status or quality of life, it is necessary to determine the specific exercise intensity according to the individual's anaerobic threshold heart rate. This paper aims to using whale optimization algorithm based random forest algorithm (WOA-RF) to predict the anaerobic threshold heart rate of individuals by collecting the basic physical characteristics, heart rate and load in CPET. Data that are easy to collect for daily measurement are selected: age, gender, height, weight, initial heart rate, initial load, relative heart rate increment at 30% maximum load, relative heart rate increment at 50% maximum load, relative heart rate increment at 70% maximum load, maximum heart rate, and maximum load.In the result of predicted value: RMSE=7.9445, MAE=6.4206, R2=0.7152. We consider the feasibility of prediction anaerobic threshold heart rate by WOA-RF machine learning algorithm to be acceptable.
... Resistance training (RT) studies commonly investigate how different prescription variables that comprise training programmes (e.g., sets, load, frequency, etc.) influence muscular development (Kraemer & Ratamess, 2004). When performed under researchers' supervision, the RT protocols used in these studies essentially resemble those carried out by personal trainers with their respective clients-i.e., the trainer oversees and encourages the trainee during every set of every session. ...
... Generally speaking, multi-joint exercises are more beneficial than single-joint exercises. Multi-joint exercises can stimulate multiple muscle groups [2] [3]. The order of resistance training is first large muscle groups and then small muscle groups, first multi-joint exercises and then single joint exercises, first low intensity and then high intensity [4]. ...
... Неговото прецизно следење му помага на тренерот да ги подготви спортистите за важните натпревари преку достигнување на нивната оптимална форма (Bourdong et al., 2017;Scott et al., 2016;Foster et al., 2006), но исто така и да ги превенира повредите што настануваат од прекумерно оптоварување (Bourdon et al. 2017;Halson, 2014). Креирањето програми за тренинг со отпор главно се темели на манипулирање на интензитетот, волуменот, одморот, фреквенцијата, густината, темпото, редослед на вежбите и други варијабли (Kraemer & Ratamess, 2004). Од сите овие најтешко е точно да се утврди интензитетот на тренингот. ...
Determining the load during training and competition
is of key importance in the work of the fitness coach.
The isoinertial dynamometer is an instrument that
finds wide application in biomechanical diagnostics as
well as in training. The instrument has the required
validity and reliability and is easy to use. The metrics
it calculates are of key importance in speed-based
training. Research shows that this method of training
very often has greater positive effects than the
traditional one.
Determining the load/velocity profile, predicting one
repetition maximum, assessing daily readiness,
autoregulation and fatigue management are the
primary goals of speed-based training.
The large number of indicators calculated by this
device represent an excellent basis for objective
planning, programming and implementation of the
training process.
... The authors highlighted that incorporating training programs with a focus on greater horizontal acceleration, such as sprint-specific plyometric exercises and jumps with horizontal displacement, would lead to optimal gains in sprint speed performance. Moreover, it is widely understood that optimizing the benefits of physical training is mostly dependent on the manipulation of program factors such as volume, duration, rest interval, and intensity (Kraemer and Ratamess, 2004;Boullosa et al., 2020;Iversen et al., 2021). Furthermore, monitored sprint times over very short distances can exhibit variations of up to 50%-60% due to differences in Frontiers in Physiology frontiersin.org ...
Background: Tennis is among the world's most popular and well-studied sports. Physical training has commonly been used as an intervention among athletes. However, a comprehensive review of the literature on the effects of physical training programs on female tennis players' performance is lacking. Therefore, this systematic review and meta-analysis aimed to determine the effects of physical training on performance outcomes in female tennis players. Methods: A comprehensive search was conducted on Web of Science, PubMed, SPORTDicus, Scopus, and CNKI from inception until July 2023 to select relevant articles from the accessible literature. Only controlled trials were included if they examined the effects of physical training on at least one measure of tennis-specific performance in female tennis players. The Cochrane RoB tool was employed to assess the risk of bias. The CERT scale was used to examine the quality of program information. The GRADE approach was adopted to evaluate the overall quality of the evidence. The Comprehensive Meta-Analysis software was used for the meta-analysis. Results: Nine studies were selected for the systematic review and seven for the meta-analysis, totaling 222 individuals. The study's exercise programs lasted 6-36 weeks, with training sessions ranging from 30 to 80 min, conducted one to five times per week. Muscle power (ES = 0.72; p = 0.003), muscle strength (ES = 0.65; p = 0.002), agility (ES = 0.69; p = 0.002), serve velocity (ES = 0.72; p = 0.013), and serve accuracy (ES = 1.14; p = 0.002) demonstrated significant improvement following physical training, while no notable changes in linear sprint speed (ES = 0.63; p = 0.07) were detected. Conclusion: Although research on physical training in sports is diversified, studies on training interventions among female tennis players are scarce. This review found that existing training programs yield some favorable outcomes for female tennis players. However, further research with high methodological quality is warranted on the tailoring of specific training programs for female tennis players. There should be more consistent measuring and reporting of data to facilitate meaningful data pooling for future meta-analyses.
... Weight increments were added until the maximum load that could be lifted was reached. If the athlete was unable to perform a single repetition, 2.4 to 2.5% of the weight used in the test was subtracted [31][32][33][34]. The subjects rested between 3-5 min between attempts [22,32]. ...
Background:
Strength training is a complex task, as it requires a combination of many variables. In paralympic powerlifting (PP) asymmetries for the evaluation of activation, and static force indicators have been increasingly studied.
Objective:
To investigate the asymmetries in the strength and muscle activation indicators, before and after a training session of PP athletes.
Methodology:
Twelve elite athletes from the PP participated in the study, and asymmetry was evaluated through surface electromyography (sEMG) and static strength indicators. Evaluations were made before and after a protocol of five series of five repetitions (5 × 5), with 80% of 1-Maximum Repetition (1RM).
Results:
In the pectoral muscles, there were differences in the non-dominant limbs between the before and after in the sEMG. There were differences in the pectoralis muscle in the non-dominant limb between moments before (110.75 ± 59.52%) and after (130.53 ± 98.48%, p < 0.001), and there was no difference in triceps activation. In the Maximum Isometric Strength (MIF), there was a difference in the non-dominant limb between before (710.36 ± 129.36) and after (620.27 ± 69.73; p < 0.030). There was a difference before in the dominant (626.89 ± 120.16; 95% CI 550.55-703.24) and non-dominant (710.36 ± 129.36; p = 0.011) limbs. There was no difference in time to MIF.
Conclusion:
PP athletes showed small levels of asymmetry before and after training, and adaptation to training tends to promote fewer asymmetries.
... The intensity (i.e., load lifted relative to an individual's maximal strength capacity) and volume (i.e., number of sets and repetitions) are two of the most important variables that can be manipulated to induce selective gains in different strength manifestations [4,5]. Due to their relevance, researchers and coaches have attempted for decades to optimize the prescription methods of both variables [5,6]. One of the most popular RT prescription method is known as repetition maximum (RM) targets in which coaches prescribe the load (intensity) to match a specific number of repetitions to be completed before reaching muscular failure (e.g., 10RM represents the load which subjects can complete 10 repetitions, no more, before reaching failure) and the repetition volume is prescribed based on the desired number of repetitions to leave in reserve [7]. ...
This study compared the accuracy of the fastest mean velocity from set (MVfastest) to predict the maximum number of repetitions to failure (RTF) between 2 variants of prone bench pull (PBP) exercise (Smith machine and free-weight) and 3 methods (generalized, individualized multiple-point, and individualized 2-point). Twenty-three resistance-trained males randomly performed 2 sessions during Smith machine PBP and 2 sessions during free-weight PBP in different weeks. The first weekly session determined the RTF-MVfastest relationships and subjects completed single sets of repetitions to failure against 60-70-80-90%1RM. The second weekly session explored the accuracy of RTFs prediction under fatigue conditions and subjects completed 2 sets of 65%1RM and 2 sets of 85%1RM with 2 min of rest. The MVfastest associated with RTFs from 1 to 15 were greater for Smith machine compared to free-weight PBP (F ≥ 42.9; P < 0.001) and for multiple-point compared to 2-point method (F ≥ 4.6; P ≤ 0.043). The errors when predicting RTFs did not differ between methods and PBP variants, whereas all RTF-MVfastest relationships overestimated the RTF under fatigue conditions. These results suggest that RTF–MVfastest relationships present similar accuracy during Smith machine and free-weight PBP exercises and it should be constructed under similar training conditions.
Spinal cord injuries (SCI) can result in sensory and motor dysfunctions, which were long considered permanent. Recent advancement in electrical neuromodulation has been proven to restore sensorimotor function in people with SCI. These stimulation protocols, however, were mostly invasive, expensive, and difficult to implement. In this study, transcutaneous electrical stimulation (tES) was used to restore over-ground walking of an individual with 21 years of chronic paralysis from a cervical SCI. After a total of 66 weeks of rehabilitation training with tES, which included standing, functional reaching, reclined sit-up, treadmill walking, and active biking, significant improvement in lower-limb volitional movements and overall light touch sensation were shown as measured by the International Standards for Neurological Classification of Spinal Cord Injury (ISNCSCI) score. By the end of the study, the participant could walk in a 4-m walking test with the aid of a walking frame and ankle-foot orthoses. The successful sensorimotor recovery of our study participant sheds light on the future of non-invasive neuromodulation treatment for SCI paralysis.
This study examined the force-velocity profile differences between men and women in three variations of row exercises. Twenty-eight participants (14 men and 14 women) underwent maximum dynamic strength assessments in the free prone bench row (PBR), bent-over barbell row (BBOR), and Smith machine bent-over row (SMBOR) in a randomized order. Subjects performed a progressive loading test from 30 to 100% of 1-RM (repetition maximum), and the mean propulsive velocity was measured in all attempts. Linear regression analyses were conducted to establish the relationships between the different measures of bar velocity and % 1-RM. The ANOVAs applied to the mean velocity achieved in each % 1-RM tested revealed significantly higher velocity values for loads < 65% 1-RM in SMBOR compared to BBOR (p < 0.05) and higher velocities for loads < 90% 1-RM in SMBOR compared to PBR (p < 0.05) for both sexes. Furthermore, men provided significantly higher velocity values than women (PBR 55-100% 1-RM; BBOR and SMBOR < 85% 1-RM; p < 0.05) and significant differences were found between exercises and sex for 30-40% 1-RM. These results confirm that men have higher velocities at different relative loads (i.e., % 1-RM) compared to women during upper-body rowing exercises.
Resistance training is becoming increasingly important and widespread. Decomposition of the muscle loads applied is important for injury prevention and determining the load on the targeted muscles. In this study, a flexible textile PET (polyethylene terephthalate)/SP(Spandex) SWCNT (Single-walled carbon nanotube) stretch sensor was fabricated and attached at four locations: the elbow, brachioradialis/flexor carpi radialis, biceps brachii, and triceps brachii. The stretch sensors attached to the elbow can measure the angle of elbow flexion without an IMU 9-axis sensor using quadratic fitting. A Multi-Layer Perceptron (MLP) was used to decompose the muscle volume expansions of the 3muscle by angle. The model provided a good fit for all three muscles, with R-squared values ranging from Test set 0.98725 to 0.99815. Through one input and three ouput fitting, the muscle volume expansion quantities during the bicep barbell curl were decomposed and compared with data. The results showed that the brachioradialis/flexor carpi radialis muscle maintained 13% of the arm muscle volume up to 60°, then increased to 44% at 100°. The biceps brachii muscle steadily increased to 70% from 0° up to 60°, and then maintained 40% at 100° due to the volume increase of other muscles. The triceps brachii muscle maintained 9% of the arm muscle volume up to 90°, then increased to 20% at 100°. This study shows that muscle volume expansion can be easily measured with a non-body contact wearable device, unlike many existing contact methods for measuring muscle activity like EMG (electro-myography), etc. This study provides a novel approach for easily measuring muscle volume expansion and decomposition in wearable devices, which can indirectly indicate injury prevention and muscle loading in target areas through balance optimization among local muscles.
To resistance trained men multi joint short term strength zone periodization for strength training non-periodic progression producted by performing peak isom reach periodize model on maximal strength and maximal isometric strength for peak isom reach periodize model for strength development on isometric strength. Other maximal isometric endurance and muscular local endurance were provided on load-time curve intensity in muscular isom change load intensity. In this case, determination on strength zone periodization was performed on 1-5RM strength zone one session setup and maximal isometric strength on load-time curve at peak isom reach development. The peak isom reach for periodic strength sessions were conducted on strength/speed at 80% of 1RM (2.5 s) and maximal strength/force at 90% of 1RM (4 s) on maximal isometric strength. Indeed, multi joint strength zones developed the maximal squat (ES=0.55; p=0.000; t=-4.837), bench press (ES=0.46; p=0.000; t=7.386) and deadlift (ES=0.50; p=0.000; t=-4.837) in resistance trained men. This study were noted to peak isom reach periodize model performance developed on multi joint load repetition may be use for maximize performance in continuum repetition zone.
Introduction/Purpose
The purpose of this study was to determine the following in persons with midportion Achilles tendinopathy (AT): 1) maximal strength and power; 2) neural drive during maximal contractions and contractile function during electrically evoked resting contractions; and 3) whether pain, neural drive, and contractile mechanisms contribute to differences in maximal strength.
Methods
Twenty-eight volunteers (14 AT, 14 controls) completed isometric, concentric, and eccentric maximal voluntary contractions (MVCs) of the plantar flexors in a Biodex™ dynamometer. Supramaximal electrical stimulation of the tibial nerve was performed to quantify neural drive and contractile properties of the plantar flexors. Pain sensitivity was quantified as the pressure-pain thresholds of the Achilles tendon, medial gastrocnemius, and upper trapezius.
Results
There were no differences in plantar flexion strength or power between AT and controls (isometric MVC: P = 0.95; dynamic MVC: P = 0.99; power: P = 0.98), nor were there differences in neural drive and contractile function ( P = 0.55 and P = 0.06, respectively). However, the mechanisms predicting maximal strength differed between groups: neural drive predicted maximal strength in controls ( P = 0.02) and contractile function predicted maximal strength in AT ( P = 0.001). Although pain did not mediate these relationships (i.e., between maximal strength and its contributing mechanisms), pressure-pain thresholds at the upper trapezius were higher in AT ( P = 0.02), despite being similar at the calf ( P = 0.24) and Achilles tendon ( P = 0.40).
Conclusions
There were no deficits in plantar flexion strength or power in persons with AT, whether evaluated isometrically, concentrically, or eccentrically. However, the mechanisms predicting maximal plantar flexor strength differed between groups, and systemic pain sensitivity was diminished in AT.
Background
Many sports require maximal strength and endurance performance. Concurrent strength and endurance training can lead to suboptimal training adaptations. However, how adaptations differ between males and females is currently unknown. Additionally, current training status may affect training adaptations.
Objective
We aimed to assess sex-specific differences in adaptations in strength, power, muscle hypertrophy, and maximal oxygen consumption (V˙\documentclass[12pt]{minimal} \usepackage{amsmath} \usepackage{wasysym} \usepackage{amsfonts} \usepackage{amssymb} \usepackage{amsbsy} \usepackage{mathrsfs} \usepackage{upgreek} \setlength{\oddsidemargin}{-69pt} \begin{document}$$\dot{V}$$\end{document}O2max) to concurrent strength and endurance training in healthy adults. Second, we investigated how training adaptations are influenced by strength and endurance training status.
Methods
A systematic review and meta-analysis was conducted according to PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) guidelines, and a Cochrane risk of bias was evaluated. ISI Web of science, PubMed/MEDLINE, and SPORTDiscus databases were searched using the following inclusion criteria: healthy adults aged 18–50 years, intervention period of ≥ 4 weeks, and outcome measures were defined as upper- and lower-body strength, power, hypertrophy, and/or V˙\documentclass[12pt]{minimal} \usepackage{amsmath} \usepackage{wasysym} \usepackage{amsfonts} \usepackage{amssymb} \usepackage{amsbsy} \usepackage{mathrsfs} \usepackage{upgreek} \setlength{\oddsidemargin}{-69pt} \begin{document}$$\dot{V}$$\end{document}O2max. A meta-analysis was performed using a random-effects model and reported in standardized mean differences.
Results
In total, 59 studies with 1346 participants were included. Concurrent training showed blunted lower-body strength adaptations in males, but not in females (male: − 0.43, 95% confidence interval [− 0.64 to − 0.22], female: 0.08 [− 0.34 to 0.49], group difference: P = 0.03). No sex differences were observed for changes in upper-body strength (P = 0.67), power (P = 0.37), or V˙\documentclass[12pt]{minimal} \usepackage{amsmath} \usepackage{wasysym} \usepackage{amsfonts} \usepackage{amssymb} \usepackage{amsbsy} \usepackage{mathrsfs} \usepackage{upgreek} \setlength{\oddsidemargin}{-69pt} \begin{document}$$\dot{V}$$\end{document}O2max (P = 0.13). Data on muscle hypertrophy were insufficient to draw any conclusions. For training status, untrained but not trained or highly trained endurance athletes displayed lower V˙\documentclass[12pt]{minimal} \usepackage{amsmath} \usepackage{wasysym} \usepackage{amsfonts} \usepackage{amssymb} \usepackage{amsbsy} \usepackage{mathrsfs} \usepackage{upgreek} \setlength{\oddsidemargin}{-69pt} \begin{document}$$\dot{V}$$\end{document}O2max gains with concurrent training (P = 0.04). For other outcomes, no differences were found between untrained and trained individuals, both for strength and endurance training status.
Conclusions
Concurrent training results in small interference for lower-body strength adaptations in males, but not in females. Untrained, but not trained or highly trained endurance athletes demonstrated impaired improvements in V˙\documentclass[12pt]{minimal} \usepackage{amsmath} \usepackage{wasysym} \usepackage{amsfonts} \usepackage{amssymb} \usepackage{amsbsy} \usepackage{mathrsfs} \usepackage{upgreek} \setlength{\oddsidemargin}{-69pt} \begin{document}$$\dot{V}$$\end{document}O2max following concurrent training. More studies on females and highly strength-trained and endurance-trained athletes are warranted.
Clinical Trial Registration
PROSPERO: CRD42022370894.
Personalized learning is one of the main characteristics of an Intelligent Tutoring System (ITS). In the case of strength development, individualization consists in defining exercise characteristics starting from a program template and adjusting the function of several data such as trainee characteristics, calibration test results, fatigue level estimation, or estimation of the number of repetitions in reserve. A recent ITS built for supporting the development of strength skills is Selfit, currently in the second release. Most data collected within Selfit is subjective and relies on trainees’ self-evaluation abilities. To complete them with objective ones, a study evaluating the relevance of Velocity-Based Training (VBT) demonstrates that an ITS's GUI module can collect the speed of realization of a movement performed by a trainee through computer vision technologies. A batch of 25 athletes, from which 14 experienced rugby players and 11 elite swimmers, performed 2 sets at 80% of their 1-repetition maximum back-squat in their usual practice environment. A smartphone was used to record sagittal plane video and track the shape of the weight plate from which the barbell center was derived. The added value of the approach is that the system can support the definition of an objective measure of the difference between prescribed and realized exercise. Lessons from the study support the definition of requirements to enhance the Selfit v2.0 learning individualization functionalities.
Objective:
The aim of this study was to compare the short-term clinical effects of 2 telerehabilitation programs, functional versus aerobic exercises, both combined with breathing techniques, regarding the improvement of long COVID-19 symptoms.
Methods:
A randomized controlled trial was conducted. The participants were assigned randomly to either the functional exercise (FE) group or aerobic exercise (AE) group, both including breathing techniques. The interventions lasted for 8 weeks with 3 sessions per week, and they were conducted through the Fisiotrack mobile phone application. Assessments were performed at baseline and after treatment, including testing fatigue (Fatigue Assessment Scale), dyspnea (London Chest Activity of Daily Living Scale), functional performance (30 Seconds Standing Test), perceived stress (Perceived Stress Scale), anxiety and depression (Hospital Anxiety and Depression Questionnaire), and quality of life (European Quality of Life Scale). The perceived change after treatment (Patient Global Impression of Change Scale), the usability of the application (System Usability Scale), and the adherence to treatment were also examined after treatment.
Results:
In total, 43 participants (FE group, n = 21; AE group, n = 22; mean age = 42.4 [SD = 6.5] y) completed the study. In the intragroup comparison, the FE group showed improved fatigue (−6.7 points; 95% CI = −11.9 to −1.3), functional capacity (2.6 repetitions; 95% CI = 0.3 to 4.9), and perceived stress (−4.9 points; 95% CI = −9.1 to 0.8), while the AE group showed improved perceived stress (−6.2 points; 95% CI = −10.3 to −2.1). No significant differences in the intergroup effect were identified for the studied variables. Significant differences were observed in the Patient Global Impression of Change Scale in favor of the FE group compared to the AE group, and quality of life reached the minimal clinically important difference for both groups. The ease of use of the telerehabilitation tool was rated excellent in both groups.
Conclusions:
Both telerehabilitation exercise modalities are effective at improving stress symptoms and quality of life in patients with long COVID-19. For improving fatigue and functional performance, functional exercise shows more promising results.
Impact:
Functional exercise or aerobic exercise may be recommended depending on patients’ symptoms, and both may improve quality of life and stress symptoms in patients with long COVID-19. Telerehabilitation may be an optimal intervention modality for the prescription of physical exercise in patients with long COVID-19.
En el apasionante mundo del deporte, donde los límites del rendimiento humano siguen siendo desafiados y redefinidos constantemente, los principios del entrenamiento deportivo moderno se han convertido en el faro que guía a atletas, entrenadores y aficionados por igual. Este libro, dedicado a explorar y desentrañar estos fundamentos cruciales, nos invita a un viaje a través de la esencia misma del entrenamiento que impulsa la grandeza atlética.
En un momento en que la ciencia y la tecnología se fusionan con la intuición y la
experiencia en el campo del deporte, es esencial entender las bases sobre las cuales se construye el éxito. Los capítulos que siguen representan un esfuerzo meticuloso por destilar décadas de investigación y experiencia en principios que son más que simples directrices; son los cimientos sobre los cuales se erige el potencial humano.
Cada página ofrece una oportunidad para adentrarse en el arte y la ciencia de la
preparación atlética. Desde la individualización del entrenamiento, que reconoce que cada atleta es una entidad única con sus propias fortalezas y desafíos, hasta la importancia inquebrantable de la recuperación y el descanso, estos principios nos instan a reevaluar y perfeccionar nuestras prácticas en pos de una excelencia duradera.
BACKGROUND: Muscle fatigue is nearly unavoidable during resistance exercise, yet evaluating it in such circumstances can be challenging. OBJECTIVE: This study aimed to evaluate the validity of using the rating of perceived exertion (RPE) as a measure of muscle fatigue during non-explosive bench press (BP) exercise. METHODS: Fifteen male collegiate athletes participated in three BP tasks set at 65% of their one-repetition maximum. The RPE, spectral fatigue index (SFI), and velocity loss were measured across different experimental conditions. RESULTS: Significant effects were observed across different experimental conditions for the overall RPE, average velocity loss, and average SFI (all p< 0.001). As the lifting tasks progressed, there were significant increases in the RPE, velocity loss, and SFI (p< 0.001). Additionally, significant differences were observed between the experimental conditions in the RPE (p< 0.001), SFI (p< 0.001), and velocity loss (p< 0.01). A significantly stronger (p< 0.05) correlation was observed between the RPE and SFI (r= 0.68, df= 117, p< 0.001) than between the velocity loss and SFI (r= 0.51, df= 117, p< 0.001). CONCLUSIONS: The corresponding changes observed in the RPE, velocity loss, and SFI suggest that both the RPE and velocity loss can be used as indicators of muscle fatigue during non-explosive BP exercise. However, due to the strong correlation between the RPE and SFI, RPE is more effective for reflecting muscle fatigue in non-explosive resistance exercise settings. Regarding ease of use, the RPE is more suitable than velocity loss for assessing muscle fatigue in training scenarios.
Successful walking is a substantial contributor to quality of life in people with lower-limb amputation (PLLA), yet gait difficulties are common. Evidence-based exercise guidelines are necessary for PLLA with different clinical characteristics and at different phases of recovery. To systematically review the literature evaluating effects of exercise interventions on gait outcomes in PLLA at subacute and chronic stages of recovery. Databases MEDLINE, EMBASE, CINAHL, SPORTDiscus, Scopus, and the Cochrane Library were searched (inception to May 10, 2022). Inclusion criteria: randomized controlled trials assessing gait outcomes following exercise intervention; subjects were PLLA ≥18 years of age and used a prosthesis for walking. Meta-analysis using random effects with inverse variance to generate standardized mean differences (SMDs) was completed for primary gait outcomes. Subgroup analysis was conducted for the recovery phase (i.e., subacute and chronic) and level of amputation (e.g., transfemoral and transtibial). Of 16 included articles, 4 studies examined the subacute phase of recovery, whereas 12 examined the chronic phase. Subacute interventions were 30 minutes, 1-7 times/week, for 2-12 weeks. Chronic interventions were 15-60-minutes, 2-3 times/week, for 4-16 weeks. Low-moderate level evidence was shown for a small improvement in the subacute phase (SMD = 0.42, 95% confidence interval [0.06-0.79], I2 = 46.0%) and a moderate improvement in the chronic phase (SMD = 0.67, 95% confidence interval [0.40-0.94], I2 = 0.0%) in favor of exercise intervention groups. Multicomponent exercise programs consisting of gait, balance, and strength training are effective at improving gait outcomes in PLLA at subacute and chronic phases of recovery. The optimal duration and frequency of exercise is unclear because of variation between interventions, highlighting an area for future work.
La fuerza es un método reconocido y utilizado en la actualidad por muchos de los beneficios que aporta en todas las poblaciones. Objetivo: analizar los efectos de las manifestaciones de la fuerza en las variables de velocidad, potencia y aceleración. Metodología. Se desarrolló un estudio de enfoque cuantitativo y un diseño cuasi-experimental no probabilístico, con una muestra escogida de forma aleatoria compuesta por 75 mujeres (edad 18,5 ± 25,5 años), asignadas aleatoriamente en tres grupos: Grupo lineal (GL = 25), ondulado (GO = 25) y grupo control (GC = 25); se aplicó un programa de entrenamiento de fuerza excéntrica durante 12 semanas, utilizando una (frecuencia 3). La evaluación se realizó en tren inferior y superior, con el instrumento encoder lineal (T-Forcé). El análisis estadístico fue empleado el IBM SPSS V.25 (Demo) con un nivel de significancia de 0,05. Resultados: la MANOVA del tren superior indico una interacción entre los factores momento y grupo (Lambda de Wilks=0,52; F2,72 = 6,50; p <0,05; η2 = 0,27). El tren inferior efectos principales de momento la MANOVA indico una interacción entre los factores momento y grupo (Lambda de Wilks=0,54; F2,72 = 6,17; p <0,05; η2 = 0,26). Conclusión: el plan de entrenamiento de fuerza excéntrica obtuvo efecto en la obtención de la fuerza máxima en mujeres no entrenadas.
Sports medicine pays great attention to the problems of injury in sports;
however, the number of sports injuries is steadily increasing and has now reached
catastrophic proportions. In various countries of the world, the number of injuries
in sports varies between 10-17 % of all injuries. Literary studies show that every tenth athlete who participated in the Olympics in Beijing was injured.
The International Olympic Committee has compiled a rating of the most
dangerous and safe sports of the Summer Olympics in Beijing. Athletes competing
in boxing suffered the most injuries, while canoeing was less traumatic. In total,
1,055 athletes were injured in the Olympic arenas, and this is 9.6 % of the total
number of participants in the competition. According to the results of the research,
most often they injured their legs (55 %), hands (20 %), torso (15 %) and head (10%). Research by scientists shows that all contact team sports are characterized by
a high level of trauma [1]. Among them, football is the most dangerous in the
world. In terms of the number of sports injuries, football players are significantly
ahead of all others [2]. So, according to English studies, 63.3 % of football players
have ever been injured. Among swimmers, for example, only 28.1 % were injured.
Sports gymnastics can be put in second place with confidence. Even if you recall
any Olympic games, there was practically not a single gymnast who did not
undergo at least one operation during his career. When practicing this sport, upper
limb injuries occur more often (70 % of all injuries). Most of the rest are
134
characterized by lower limb injuries, for example, in athletics and skiing (66 %).
Injuries to the head and face are followed by boxers (65 %), fingers of the hand by
basketball and volleyball players (80 %), elbow joint by tennis players (70 %),
knee joint by football players (48 %).
If we are not talking only about the Olympic sports, then the doctors
consider martial arts, auto, motorcycle, bicycle sports and various flights: hang
gliders, paragliders, and parachutes to be the most trauma hazardous. Moreover,
the greatest number of fatalities occur among amateurs, not professionals.
Fig. 1. Injury and safe Olympic sports
Facts about «sudden death syndrome» are found among statistical data on
sportsmen’s injuries. According to doctors, football players, track and field athletes
and boxers are most often exposed to it during competitive activities. The
conclusions of many specialists boil down to the opinion that everything is to
blame for overloading and poor-quality medical examinations.
In sailing, injuries most often occur due to difficult weather conditions [3].
You can slip on the ship or hit parts of the yacht. In addition, athletes suffer from
calluses on their hands due to hypothermia, sunburn, and sea salt.
The most frequent injuries among beginners are bruises and concussions
when hit by a boom (this is a horizontal mast tree, one end of which is movably
fastened to the lower part of the mast). The turn of the yacht is always
accompanied by the transfer of the jib from side to side, it is at this moment that
the unpleasant meeting of the head and the jib occurs. A strong blow can easily
send a beginner overboard.
Збірник містить матеріали Міжнародної форуму, в якому взяли участь
науковці, викладачі та здобувачі закладів вищої освіти та наукових установ
України та закордонних держав (Греція, Польша, Алжир, Шрі-Ланка, Боснія
і Герцеговина, Словенія, Індія, Казахстан, Узбекистан), а також фахівці-
практики з фізичного виховання, спорту та реабілітації. Тематика публікацій
охоплює актуальні проблеми та розвиток фізичного виховання молоді в
умовах воєнного стану, актуальні питання фізичного виховання у закладах
вищої освіти, інновації при організації занять спортом та фізичною
культурою в сучасних умовах, здоров’язбережувальні технології у фізичному
вихованні актуальні питання розвитку фізичних та спеціальних фізичних
якостей, профессійно-прикладна фізична підготовка, проблеми розвитку
компетентностей засобами фізичної культури, організації фізичного
виховання при дистанційній формі навчання, актуальні питання оцінки
здоров’я та функціонального стану молоді, яка займається спортом тощо.
Матеріали форуму можуть бути використані в науково-дослідній роботі
та освтньому процесі ЗВО.
Today, information technologies have become an integral part of the living
space of student youth. The development of modern education requires changes in
the educational environment, which should qualitatively change the content of
education, its methods, tools and move to Smart education (Self-Directed,
Motivated, Adaptive, Resource, Technology Embedded) [1-2].
Smart training is implemented using technological innovations and the
Internet, which provides higher education students with the opportunity to acquire
professional competencies based on a systematic multidimensional vision and
study of disciplines considering their multifaceted nature and continuous updating
of content. Smart technologies in education, on the one hand, allow optimizing the
university’s expenses for material and technical support, on the other hand, bring
the quality of educational services and products to a new level.
The implementation of Smart technologies in higher education will provide
an opportunity to improve not only the correspondence education system, but also
to organize high-quality and effective independent work of full-time students, their
acquisition of professional competences based on the systematic multidimensional
study of disciplines considering their interrelationships, to stimulate creative and
scientific activity
The quest came into our lives from the virtual world. The first quest «in
reality» is called the Original Piece of 2006, which was invented in Silicon Valley.
In 2007-2008, Takao Kato came up with the quest «Real Escape Game». The game
became very popular in Japan, China, and Singapore.
The quest, as an innovative form, entered not only the entertainment
industry, tourism, but also the educational process of educational institutions [1].
A quest in tourism is a team game that is combined with a tourist excursion
and is aimed at endurance, erudition, cleverness and creativity, non-standard
thinking, in which the impression of visiting new places is enhanced by the
excitement of the game and the pleasant feeling of victory. The idea of the game is
to move the team along the points indicated on the route sheet and to perform
various interesting tasks united by a common scenario. It is supposed to find
various clues and use them to achieve the goal of the quest.
Tourist quests, as an innovation in tourism, can be interesting for people of
different age groups and different professions. However, the main consumers of
tourist quests are still students and schoolchildren.
The purpose of the quest is patriotic education, the involvement of student
youth in active tourist activities for the study of the history of Ukraine,
ethnographic, historical objects, traditions, cultural customs of the Ukrainian people, meaningful leisure time. That is why routes are developed considering
local cultural monuments and nature reserves. During the work, close cooperation
is being established with existing objects of tourist activity [2].
This study investigated the effects of a high volume 5-wk weight training program and different exercise/rest intervals on measures of power, high intensity exercise endurance (HIEE), and maximum strength. Subjects, 33 weight trained men (M age 20.4+/-3.5 yrs), were divided into 3 equal groups. The groups used the same exercises and set-and-repetition scheme. Rest intervals were 3 min for Gp 1, 1.5 min for Gp 2, and 0.5 min for Gp 3. Pre/post changes were analyzed using G x T ANOVA. Peak power, average peak power, and average total work, as measured during 15 five-sec cycle max-efforts rides and the 1-RM squat, increased significantly (N = 33, p < 0.05). The vertical jump and vertical jump power index did not show a statistically significant change. The 1-RM squat increased significantly more in Gp 1 (7%) than in Gp 3 (2%). Data suggest that, except for maximum strength, adaptations, to short-term, high-volume training may not be dependent on the length of rest intervals.
(C) 1995 National Strength and Conditioning Association
This study examined the effects of different volumes of resistance training on muscle size and function over a 10-wk period. Low volume = 3 sets per muscle group per week; moderate = 6 sets; high = 12 sets. Twenty-seven men with 1-4 yrs weight training experience were randomly assigned to the different training volumes and trained 4 days a week. A periodized routine was used; exercises, training intensity, and number of training days were the same for each group. The only variation between conditions was the number of sets per exercise. Pre and post measurements assessed muscular size via ultrasound; strength via maximum squat and bench press; and power via vertical jump and bench press throw. Urinary concentrations of test-osterone and cortisol were also analyzed to assess the responses to training conditions. All 3 training volumes significantly (p < 0.05) increased muscle size, strength, and upper body power, with no significant between-group differences. There were no significant changes in hormonal concentrations. The results support the use of low volume training for muscular development over a 10-wk period.
(C) 1997 National Strength and Conditioning Association
ACSM Position Stand on The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults. Med. Sci. Sports Exerc., Vol. 30, No. 6, pp. 975-991, 1998. The combination of frequency, intensity, and duration of chronic exercise has been found to be effective for producing a training effect. The interaction of these factors provide the overload stimulus. In general, the lower the stimulus the lower the training effect, and the greater the stimulus the greater the effect. As a result of specificity of training and the need for maintaining muscular strength and endurance, and flexibility of the major muscle groups, a well-rounded training program including aerobic and resistance training, and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent. It has also been shown that aerobic endurance training of fewer than 2 d·wk-1, at less than 40-50% of V˙O2R, and for less than 10 min-1 is generally not a sufficient stimulus for developing and maintaining fitness in healthy adults. Even so, many health benefits from physical activity can be achieved at lower intensities of exercise if frequency and duration of training are increased appropriately. In this regard, physical activity can be accumulated through the day in shorter bouts of 10-min durations.
In the interpretation of this position stand, it must be recognized that the recommendations should be used in the context of participant's needs, goals, and initial abilities. In this regard, a sliding scale as to the amount of time allotted and intensity of effort should be carefully gauged for the cardiorespiratory, muscular strength and endurance, and flexibility components of the program. An appropriate warm-up and cool-down period, which would include flexibility exercises, is also recommended. The important factor is to design a program for the individual to provide the proper amount of physical activity to attain maximal benefit at the lowest risk. Emphasis should be placed on factors that result in permanent lifestyle change and encourage a lifetime of physical activity.
The aim of this study was to investigate the kinematics, kinetics, and neural activation of the traditional bench press movement performed explosively and the explosive bench throw in which the barbell was projected from the hands. Seventeen male subjects completed three trials with a bar weight of 45% of the subject's previously determined lRM. Performance was significantly higher during the throw movement compared to the press for average velocity, peak velocity, average force, average power, and peak power. Average muscle activity during the concentric phase for pectoralis major, anterior deltoid, triceps brachii, and biceps brachii was higher for the throw condition. It was concluded that performing traditional press movements rapidly with light loads does not create ideal loading conditions for the neuromuscular system with regard to explosive strength production, especially in the final stages of the movement, because ballistic weight loading conditions where the resistance was accelerated throughout the movement resulted in a greater velocity of movement, force output, and EMG activity.
The purpose of this study was to determine whether ballistic resistance training would increase the vertical jump (VJ) performance of already highly trained jump athletes.
Sixteen male volleyball players from a NCAA Division I team participated in the study. A Vertec was used to measure standing vertical jump and reach (SJR) and jump and reach from a three-step approach (AJR). Several types of vertical jump tests were also performed on a Plyometric Power System and a forceplate to measure force, velocity, and power production during vertical jumping. The subjects completed the tests and were then randomly divided into two groups, control and treatment. All subjects completed the usual preseason volleyball on-court training combined with a resistance training program. In addition, the treatment group completed 8 wk of squat jump training while the control group completed squat and leg press exercises at a 6RM load. Both groups were retested at the completion of the training period.
The treatment group produced a significant increase in both SJR and AJR of 5.9+/-3.1% and 6.3+/-5.1%. respectively. These increases were significantly greater than the pre- to postchanges produced by the control group, which were not significant for either jump. Analysis of the data from the various other jump tests suggested increased overall force output during jumping, and in particular increased rate of force development were the main contributors to the increased jump height.
These results lend support to the effectiveness of ballistic resistance training for improving vertical jump performance in elite jump athletes.
The aim of this study was to investigate the kinematics, kinetics, and neural activation of the traditional bench press movement performed explosively and the explosive bench throw in which the barbell was projected from the hands. Seventeen male subjects completed three trials with a bar weight of 45% of the subject's previously determined 1RM. Performance was significantly higher during the throw movement compared to tile press for average velocity, peak velocity, average force, average power, and peak power. Average muscle activity during the concentric phase for pectoralis major, anterior deltoid, triceps brachii, and biceps brachii was higher for the throw condition. It was concluded that performing traditional press movements rapidly with light lends does not create ideal loading conditions for the neuromuscular system with regard to explosive strength production, especially in the final stages of the movement, because ballistic weight loading conditions where the resistance was accelerated throughout the movement resulted in a greater velocity of movement, force output, and EMG activity.
Thirty-five healthy men were matched and randomly assigned to one of four training groups that performed high-intensity strength and endurance training (C; n = 9), upper body only high-intensity strength and endurance training (UC; n = 9), high-intensity endurance training (E; n = 8), or high-intensity strength training (ST; n = 9). The C and ST groups significantly increased one-repetition maximum strength for all exercises (P < 0.05). Only the C, UC, and E groups demonstrated significant increases in treadmill maximal oxygen consumption. The ST group showed significant increases in power output. Hormonal responses to treadmill exercise demonstrated a differential response to the different training programs, indicating that the underlying physiological milieu differed with the training program. Significant changes in muscle fiber areas were as follows: types I, IIa, and IIc increased in the ST group; types I and IIc decreased in the E group; type IIa increased in the C group; and there were no changes in the UC group. Significant shifts in percentage from type IIb to type IIa were observed in all training groups, with the greatest shift in the groups in which resistance trained the thigh musculature. This investigation indicates that the combination of strength and endurance training results in an attenuation of the performance improvements and physiological adaptations typical of single-mode training.
To examine the importance of resistance training movement speed, two groups of women (24 +/- 4 years, 162 +/- 5 cm, 59 +/- 7 kg) squatted repeatedly at 1) 2 seconds up, 2 seconds down (slow, N = 11); or 2) 1 second up, 1 second down (fast, N = 10), doing three warm-up sets and three eight-repetition maximum sets, three times per week for 7 weeks. Tests included force platform and video analysis of the vertical jump, long jump, and maximum squat, and isometric and isokinetic knee extensor testing at speeds from 25 to 125 deg/sec. The groups improved similarly in many variables with training but also showed some differences. In the long jump, the fast group was superior in numerous variables including knee peak velocity and total-body vertical and absolute power. In the vertical jump, fast training affected the ankle and hip more (e.g., average power), and slow training mostly affected the knee (average torque). In isokinetic testing, the fast group improved strength most at the faster velocities, while the slow group strength changes were consistent across the velocities tested. Although both slow and fast training improved performance, faster training showed some advantages in quantity and magnitude of training effects.
To examine endogenous anabolic hormonal responses to two different types of heavy resistance exercise protocols (HREPs), eight male and eight female subjects performed two randomly assigned protocols (i.e. P-1 and P-2) on separate days. Each protocol consisted of eight identically ordered exercises carefully designed to control for load, rest period length, and total work (J) effects. P-1 utilized a 5 RM load, 3-min rest periods and had lower total work than P-2. P-2 utilized a 10 RM load, 1-min rest periods and had a higher total work than P-1. Whole blood lactate and serum glucose, human growth hormone (hGH), testosterone (T), and somatomedin-C [SM-C] (i.e. insulin-like growth factor 1, IGF-1) were determined pre-exercise, mid-exercise (i.e. after 4 of the 8 exercises), and at 0, 5, 15, 30, and 60 min post-exercise. Males demonstrated significant (p less than 0.05) increases above rest in serum T values, and all serum concentrations were greater than corresponding female values. Growth hormone increases in both males and females following the P-2 HREP were significantly greater at all time points than corresponding P-1 values. Females exhibited significantly higher pre-exercise hGH levels compared to males. The P-1 exercise protocol did not result in any hGH increases in females. SM-C demonstrated random significant increases above rest in both males and females in response to both HREPs.(ABSTRACT TRUNCATED AT 250 WORDS)
To investigate the influence of strength training on the electrical and mechanical behaviour of leg extensor muscles during concentric and various stretch-shortening cycles exercises, eleven male subjects went through dynamic heavy resistance strength training with loads of 70 to 120% one maximum repetition three times a week for 24 weeks. The heavy resistance strength training resulted in specific changes in neuromuscular performance. This was demonstrated by the great (p< 0.001) shift of primarily the high force portions of the force velocity curves measured both during squat (SJ) and counter movement jumping (CMJ) conditions. An increase of 30.2% (p<0.001) in maximal strength was noted during the training, while the increases became gradually smaller near the high velocity portions of the curve, where an increase of 7.3% (p<0.05) in the jumping height in SJ and a non-significant increase in the maximal extension velocity with free loads were noted. The increases in positive work phases of force production were accompanied by significant (p<0.05) increases in the neural activation (IEMG) of primarily the vasti medialis and lateralis muscle, while only slight changes were noted in the RF muscle. Only minor and mostly nonsignificant changes were observed during the strength training in the neural activation and force production of the leg extensor muscles in various drop jumps, in which high contraction velocities are utilized. When the training was followed by a 12-week detraining, a great (p<0.001) decrease in maximal strength was observed, while the changes in various parameters of explosive force production were either small (p<0.05) or nonsignificant. The present findings regarding the changes in the electrical and mechanical behaviour of the leg extensor muscles during heavy resistance strength training give additional support to the concept of specificity of training.
Purpose: Our goal was to determine the effects resistance training on circulating IGF-I and on two of its major binding proteins, IGFBP-1 and IGFBP-3. Additional goals were to compare the time course of hormonal changes with the time course of strength changes and to determine the effect of training volume on the extent of hormonal changes, Methods: Thirty-one men and women (mean age = 37 +/- 7 yr) completed a 25-wk, 3 d . wk(-1) program in which they performed single-set resistance training (I-SET, N = 11), multiple-set resistance training (3-SET, N = 11), or no exercise (Control, N = 9). Before training, and after 13 and 25 wk of training, blood hormones were analyzed and strength was assessed as the sum of one-repetition maximum (I-RM) far leg extension and chest press exercises. Results: During the first 13 wk of resistance training, circulating IGF-I increased by approximately 20% in both the I-SET and 3-SET groups (P = 0.041). No further increases occurred between 13 and 25 wk. In the 3-SET group, IGFBP-3 decreased 20% between 13 and 25 wk (P = 0.008). Training did not alter IGFBP-1. Increases in 1-RM strength occurred mainly during the first 13 wk of training and were significantly higher with 3-SET training compared to 1-SET. Conclusions: These findings indicate that increased circulating IGF-I may, at least in part, mediate increases in strength that result from resistance training.
Films taken at the first Women’s World Weightlifting Championship were analyzed to determine the average power output during the total pulling phase, and the second pull phase, for the heaviest successful snatch and clean lift of gold medalists in each of nine body-weight divisions. Comparisons were made with previously published data on power output by male lifters in World and Olympic competition. Average relative power output values were one and a half to two times greater for both men and women when only the second pull phase of each lift was analyzed. Results show that women can generate higher short-term power outputs than previously documented, but lower than for men in absolute values and relative to body mass. Male/female comparisons in other high power sport events and basic strength measures are discussed. The high power outputs suggest the value of including the types of lifts analyzed in training programs to improve short-term power output.
Resistance training is popular and has been shown to be a safe and effective way of improving muscular fitness. With the popularity of resistance training came the need for scientists to investigate its utility in various types of individuals during an acute bout of resistance exercise and the subsequent adaptations during long-term resistance training. Current research has shown the need for variation in program design to produce continued gains in fitness and performance. Periodized resistance training programs have been shown to be effective during short-term and long-term training periods, while reducing the risk of overtraining. Several variables may be manipulated to produce an adaptation specific to training goals. Training variation is the most effective way to produce continued improvements during long-term resistance training.
Fifty college women were randomly assigned to one of three resistance training protocols that employed progressive resistance with high resistance/low repetitions (HRLR), medium resistance/medium repetitions (MRMR), and low resistance/high repetitions (LRHR). The three groups trained on the same resistance exercises for 9 weeks at 3 sets of 6 to 8 RM, 2 sets of 15 to 20 RM, and 1 set of 30 to 40 RM, respectively. Training included free weights and multistation equipment. The 1-RM technique was used for strength testing, and muscular endurance tests consisted of maximum repetitions either at a designated resistance or at a percentage of 1-RM. There were significant pre/post strength increases in both upper and lower body tests, but no significant posttreatment difference in muscular strength among the three protocols. Absolute muscular endurance increased significantly on 4 of 6 pre/post comparisons, while relative endurance increased significantly on only 4 of 12 comparisons. HRLR training yielded greater strength gains. LRHR training generally produced greater muscular endurance gains, and the percentage increase in absolute endurance was approximately twice the increase in strength for all groups. Lower body gains in both strength and endurance were greater than upper body gains.
This study examined the angular specificity and test mode specificity of strength training. Six males and six females (X̄ = 22.6 years) were assigned to groups which trained either isometrically (90°) or isokinetically (30°/second). They trained their left elbow extensors at 80% of their maximum voluntary contraction on a modified Cybex® apparatus for 10 weeks, three sessions per week, with 50 contractions per session. Before and after training, both groups were tested isometrically (70, 90, 110°) and isokinetically (30°/second). When tested isometrically, both groups improved equally, and strength was increased at all three test angles to about the same extent. When tested isokinetically, both groups improved, but the isokinetic group improved to a greater extent. In conclusion, no angular specificity of training was demonstrated within 20° of the training angle, and no test mode specificity was seen for isometric testing. However, isometric training showed less transfer to an isokinetic test.
The purpose of the study was to determine the optimum number of repetitions with which to train for quickest strength improvement. Nine groups, consisting of a total of 199 male college students, were tested before and after 12 weeks of progressive resistance exercise. Each group trained differently in repetitions per set. Resistances employed were 2 RM, 4 RM, 6 RM, 8 RM, 10 RM, and 12 RM for one set. The optimum number of repetitions was found to be between 3 and 9.
Thirty-nine healthy women (59.5 +/- 0.9 yr) were randomized to either a control group (CON) or a progressive resistance training group (PRT) that trained twice weekly for 12 months. PRT trained at 80% or more (average of 84%) of their most recent one repetition maximum (1RM) on the lateral pull-down (LPD), knee extensor (KE), and double leg press (DLP) apparatus. One RM was measured for each exercise once monthly in PRT and at baseline, midstudy, and end of study in CON. One RM significantly increased in PRT for all muscle groups trained compared to CON (P < 0.0001). Increases of 73.7 +/- 12%, 35.1 +/- 3%, and 77.0 +/- 5%, respectively, for KE, DLP, and LPD in PRT and 12.7% +/- 8%, 3.7% +/- 3%, and 18.4% +/- 4%, respectively, in CON were observed. Approximately 50% of the gains in KE and LPD and 40% in the DLP were seen in the first 3 months of the study. In all three exercises, strength gains in PRT continued over the entire 12-month period. These data indicate that high-intensity strength training results in substantial, continual increases in strength in postmenopausal women for at least 12 months, with the greatest gains seen in the first 3 months of training.
Seven alternative resistance training techniques, performed using a bench press exercise, were compared with heavy weight training (HWT) on a number of variables. These resistance training techniques included isokinetics, eccentrics, functional isometrics, super slow motion, rest pause, breakdowns, and maximal power training. The main results were that eccentrics and isokinetics had significantly (p < 0.05) greater levels of force and integrated electromyography than HWT during the eccentric phase. Likewise, functional isometrics had significantly more force and breakdowns significantly higher triceps brachii electromyography than HWT in the concentric phase. Super slow motion and maximal power training both recorded significantly lower levels of force and integrated electromyography than HWT in each phase. However, super slow motion resulted in significantly greater time under tension (61.70 +/- 2.12 vs. 21.15 +/- 0.92 seconds) than HWT. Maximal power training recorded significantly greater levels of power production than HWT in both the eccentric and concentric phases. Although no alternative resistance training techniques were found to produce significantly greater levels of blood lactate response than HWT, maximal power training and eccentrics produced significantly lower levels.
(C) 1999 National Strength and Conditioning Association
Eight NCAA Division I weight-event track and field athletes (4 M, 4 F) followed a periodized training program during a 6-month competitive season. Subjects were tested preseason (W0) and then at 4-week intervals (W4, W8, W12, W16, W20, W24). Training volume was recorded daily and totaled for each 4-week period. Percent fat (%fat) and lean body mass (LBM) were determined via hydrostatic weighing. Performance measurements included the overhead shot (OS), kneeling shot (KS), vertical jump power (VJP), anaerobic power (AP), and anaerobic capacity (AC). At W8 through W24 blood was collected and analyzed for testosterone ([Test]) and cortisol ([Cort]) concentrations. Both sexes demonstrated similar responses to training with increases in LBM, OS, and KS. No changes were observed for %fat, VJP, AP, or AC. The [Test] and [Cort] were similar throughout the training period, but the [Test]:[Cort] ratio was lowest after the 4-wk interval with the highest intensity. The data indicate that varying training volume and intensity will result in increases in LBM, OS, and KS without large alterations in hormonal concentrations.
(C) 1995 National Strength and Conditioning Association
Fifty college women were randomly assigned to one of three resistance training protocols that employed progressive resistance with high resistance/low repetitions (HRLR), medium resistance/medium repetitions (MRMR), and low resistance/high repetitions (LRHR). The three groups trained on the same resistance exercises for 9 weeks at 3 sets of 6 to 8 RM, 2 sets of 15 to 20 RM, and 1 set of 30 to 40 RM, respectively. Training included free weights and multistation equipment. The 1-RM technique was used for strength testing, and muscular endurance tests consisted of maximum repetitions either at a designated resistance or at a percentage of 1-RM. There were significant pre/post strength increases in both upper and lower body tests, but no significant post-treatment difference in muscular strength among the three protocols. Absolute muscular endurance increased significantly on 4 of 6 pre/post comparisons, while relative endurance increased significantly on only 4 of 12 comparisons. HRLR training yielded greater strength gains. LRHR training generally produced greater muscular endurance gains, and the percentage increase in absolute endurance was approximately twice the increase in strength for all groups. Lower body gains in both strength and endurance were greater than upper body gains.
(C) 1994 National Strength and Conditioning Association
Information concerning frequency of training for resistance trained individuals is relatively unknown. Problems in designing training programs for student athletes are frequently encountered due to differential time constraints placed upon them. The purpose of this study was to examine the effects of self-selection of resistance training frequency on muscular strength. Sixty-one members of an NCAA. Division IAA football team participated in a 10-week winter conditioning program. Each subject was given the option of choosing from a three-day (3d, n=12) four-day (4d, n=15), five-day (5d, n=23) or six-day (6d, n=ll) per week resistance training program. In addition to the strength training, the subjects participated in a football conditioning program twice a week. Testing was conducted before and after the 10-week training program. Field tests common to football off-season conditioning programs were utilized to evaluate strength (1 RM squat and bench press), speed (40-yard sprint), endurance (two-mile run), vertical jump and anthropometric measurements. Posttests revealed significant changes for the 3d group in decreased time for the two-mile run (2mi), decreased sum of skinfolds (SF) and an increased chest girth (CH). The 4d program revealed significant decreases in body weight, 2mi, SF, and increases in 1 RM squat, CH and thigh girths (TH). The 5d group significantly decreased 2mi, and SF, and increased both 1 RM squat and bench press and CH and TH. The 6d group revealed significant decreases in 2mi, and SF, and an increase in 1 RM squat. Of the total variables measured, 4d and 5d frequency groups revealed the greatest amount of improvement. In conclusion, when resistance training frequency is self-selected by athletes (i.e., college football players) it appears that four or five days per week are the optimal choices for developing strength, endurance and muscle mass.
(C) 1990 National Strength and Conditioning Association
The purpose of this study was to compare the effects of maximum concentric acceleration training versus traditional upper-body training on the development of strength and power of collegiate NCAA Division 1AA football players. Power was tested with a seated medicine ball throw (n = 30) and a force platform plyometric push-up test (n = 24). Upper-body strength was tested by using a bench press with 1 repetition maximum (1RM) (n = 30). All players were on an identical off-season weight-training program. The control group performed exercises with conventional concentric velocity and the experimental group performed the concentric phase of each repetition as rapidly as possible. Two-way repeated-measures analysis of variance was used to determine training and group differences. Significant training effects for all strength and power measures indicated that both groups increased strength and power. Significant training by group interaction indicates the experimental group increased significantly more than the control group in the bench press (+9.85 kg vs. +5.00 kg) and throw (+0.69 m vs. +0.22 m). Significance was not reached for any of the training by group interactions for force platform variables (amortization time -0.46 seconds for the experimental group vs. -0.22 seconds for the control group; average power was +365 W for the experimental group vs. +108 W for the control group). The results of this study support the use of maximal acceleration of concentric contractions by collegiate football players during upper-body strength and power training.
(C) 1999 National Strength and Conditioning Association
This study examined the effects of manipulating volume and intensity on strength and power in experienced male athletes. Subjects (N = 22) were tested for maximum strength in the squat and bench press lifts, vertical jump (VJ), lean body mass (LBM), and neural activation levels (IEMG). They trained 3 days a week for 12 weeks according to a linear periodization model (n = 8), an undulating periodization model (n = 5), or a nonperiodized control model (n = 9). Training volume and relative intensity were equated for all groups. Maximal squat, bench press, and LBM all improved significantly in each group, and changes in maximal strength correlated significantly with changes in LBM. IEMG levels were generally unchanged and did not correlate with changes in strength. The VJ increased significantly through training, but there were no differences between groups. Changes in VJ were not significantly correlated with changes in squat, LBM, or IEMG levels. The results indicate that in short-term training using previously trained subjects, no differences in maximal strength are seen when training volume and relative intensity are equated.
(C) 1994 National Strength and Conditioning Association
Variation or periodization of training is an important concept in designing weight-training programs. To date, the majority of studies examining periodization of weight training have used a traditional strength/power training model of decreasing training volume and increasing training intensity as the program progresses. The majority of these studies have used males as subjects and do support the contention that periodized programs can result in greater changes in strength, motor performance, total body weight, lean body mass, and percent body fat than nonperiodized programs. However, studies are needed examining why periodized training is more beneficial than nonperiodized training. Studies are also needed examining the response of females, children, and seniors to periodized weight-training programs and the response to periodized models other than the traditional strength/power training model.
(C) 1999 National Strength and Conditioning Association
The purpose of this investigation was to study strength differences following an acute exposure to full and partial range-of-motion (ROM) bench press exercise. In addition, we studied elbow joint action durations (via electrogoniometry) during full ROM and partial ROM one repetition maximum (1RM) and five repetition maximum (5RM) bench press exercise. Five strength-trained, male volunteers, age (mean +/- SD) 25.6 +/- 3.36 years, were tested on two separate occasions separated by 4 days. Results indicate that partial ROM bench press performance increased significantly for both the 1RM and 5RM conditions (4.8 and 4.1%, respectively, p < 0.05). Joint action durations during the flexion phase were significantly shorter than the extension phase for the full ROM 1RM only. For the 5RM, flexion durations increased significantly during both full and partial ROM (p < 0.01) but extensions showed no consistent pattern. This investigation, while demonstrating that strength differences can occur with an acute exposure to partial ROM resistance exercise, also provides insight into joint action durations in the execution of full ROM and partial ROM resistance exercise.
(C) 1999 National Strength and Conditioning Association
The present investigation compared the effects of three selected mesocycle-length weight training programs using partially equated volumes on upper and lower body strength. Ninety-two previously weight-trained males were tested at five intervals (T1 through T5) on freeweight bench press and parallel back squat strength before, during, and after 16 weeks of training. Groups 1 and 2 trained with programs consisting of 5x10-RM at 78.9% of 1-RM and 6x8-RM at 83.3% of 1-RM, respectively, while keeping the amount of sets, repetitions, and training resistance (relative intensity) constant. Group 3 trained with a periodization program involving 4 weeks of 5x10-RM at 78.9% of 1-RM, 4 weeks of 6x8-RM with 83.3% of 1-RM, 4 weeks of 3x6-RM with 87.6% of 1-RM, and 4 weeks of 3x4-RM with 92.4% of 1-RM. Group 4 served as a non-weight-training control group. A 4x5 (Group x Test) MANOVA with repeated measures on test revealed that pretest normalized bench press and squat strength values were statistically equal when the study began. For the bench press at T2, results revealed that Groups 1, 2, and 3 were significantly different from Group 4 but not from each other. At T3, T4, and T5, Group 3 demonstrated significantly different strength levels in the bench press from Groups 1, 2, and 4. Groups 1 and 2 were not significantly different from Group 4. For the squat exercise at T2, T3, and T4, Groups 2 and 3 were significantly different from Groups 1 and 2 but not from each other. At T5, Group 3 was significantly different from Groups 1, 2, and 4. Group 2 was significantly different from Groups 1 and 4, and Group 1 was only significantly different from Group 4. It was concluded that a mesocycle-length weight training program. incorporating periodization is superior in eliciting upper and lower body strength gains when compared to programs with partially equated volumes.
(C) 1993 National Strength and Conditioning Association
The purpose of this series of investigations was to gain insight on resistance training in American football and address some of the myths. Many theories about resistance training have been proposed, yet there has been little if any research on some of these training philosophies. This series of studies represents an accumulation of data that helped to formulate a training approach. Rather than having a training philosophy, it might be more productive to have a training approach based on facts and critical monitoring of test variables representative of the physical development possible through strength and conditioning programs. It was demonstrated that football players are capable of multiple maximal efforts in resistance training and that the length of the rest period was a determining factor. In general, multiple sets and various periodized training programs were superior to single-set programs in the rate and magnitude of improvements in body composition, strength, local muscular endurance, and power. Such data indicate that for building programs in previously trained football players, multiple-set programs that provide variation are more appropriate.
(C) 1997 National Strength and Conditioning Association