Learninggoals case 6
Terminology
- Strength = the maximal force that a muscle or muscle group can generate
1 – repetition maximum (1RM) = the maximal weight the individual can lift with one
single effort
- Muscular Power = is defined as the rate of performing work, thus the product of force and
velocity. Maximal muscular power, generally referred to simply as power, is the explosive
aspect of strength, the product of strength and speed of movement.
Power = force * distance / time
(Force = strength & distance / time = speed)
- Muscular endurance = capacity to perform repeated muscle contractions, or to sustain a
contraction over time (i.e. sit-ups, push-ups)
- Aerobic power = the rate of energy release by cellular metabolic processes that depend
upon the availability and involvement of oxygen. Maximal aerobic power refers to the
maximal capacity for aerobic resynthesis of ATP and is synonymous with the terms aerobic
capacity and maximal oxygen uptake (VO2max)
- Anaerobic power = the rate of energy release by cellular metabolic processes that function
without the involvement of oxygen. Maximal anaerobic power, or anaerobic capacity, is
defined as the maximal capacity of the anaerobic system (ATP-PCr system and anaerobic
glycolytic system) to produce ATP.
1. What is resistance training?
Resistance training is a form of physical activity that is designed to improve muscular
fitness by exercising a muscle or a muscle group against external resistance.
Types of resistance training
- Static-contraction resistance training (isometric training) need to know
- Free weights = such as barbells and dumbbells, the resistance or weight lifted remains
constant throughout the dynamic range of movement. When one is using free weights, the
range of motion is less restricted than with machines, and the resistance or weight used to
train the muscle is limited by the weakest point in that range of motion.
On the other hand, free weights offer some advantages that resistance machines do not
provide.
The athlete must control the weight being lifted. An athlete must recruit more motor
units—not only in the muscles being trained but also in supporting muscles—to gain
control of the bar, to stabilize the weight lifted, and to maintain body balance.
Because free weights do not limit the range of motion of a particular exercise,
optimal training specificity can be achieved.
If significant strength gains are to be achieved over a shortened training period, free
weights may provide greater strength gains than many types of weight machines
- Machines = have been regarded as safer, are easy to use, and allow performance of some
exercises that are difficult to do with free weights. Machines help stabilize the body,
especially for novice lifters, and limit the muscle action to that desired without extraneous
muscle groups firing.
- Eccentric training = another form of dynamic-contraction resistance training, with eccentric
contractions, the muscle’s ability to resist force is greater than with concentric contractions.
, Subjecting the muscle to this greater training stimulus theoretically produces greater
strength gains. Also, eccentric contractions are important for hypertrophy!
- Variable-resistance training = with a variable-resistance device, the resistance is decreased
at the weakest points in the range of movement and increased at the strongest points. The
underlying theory is that the muscle can be more fully trained if it is forced to act at higher
constant percentages of its capacity throughout each point in its range of movement
- Isokinetic training = is conducted with equipment that keeps movement speed constant.
Isokinetic contractions are similar to Isotonic in that the muscle changes length during the
contraction, where they differ is that Isokinetic contractions produce movements of a
constant speed.
- Pylometrics (stretch-shortening cycle exercise) = uses the stretch
reflex to facilitate recruitment of motor units. It also stores energy
in the elastic and contractile components of muscle during the
eccentric contraction (stretch) that can be recovered during the
concentric contraction
- Electrical stimulation = nice for periods of immobilization
- Core stability and strength
2. What are the principles of resistance training? (1RM)
1-repetition maximum (1RM) = maximum amount of weight lifted one time using proper
form during a standard weightlifting exercise. Weight is progressively added (adding 1-5 kg)
to the exercise device on subsequent attempts until the person reaches maximum lift
capacity
The 1-RM can be estimated (for populations which are at potential health risk in performing
1-RM: elderly, preadolescents, hypertensives, cardiac patients…): weight that one can lift for
7-10 RM represents about 68% of the 1-RM score for the untrained person and 79% of the
new 1-RM for trained persons.
The 1-RM is assessed for each muscle group which is going to be trained in the training
program.
Needs analysis is the first step for prescribing a resistance training programme:
- What major muscle groups need to be trained?
- What type of training should be used to achieve the desired outcome (improved strength,
power, etc.)?
- What energy system should be stressed?
- What are the primary sites of concern for injury prevention?
After this, a resistance training programme can be designed:
- the exercises that will be performed
- the order in which they will be performed
- the number of sets for each exercise
- the rest periods between sets and between exercises
- the amount of resistance, the number of repetitions, and the velocity of movement to be
used.
Improving strength:
