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8/10/2019 physioterapi

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Strength Training


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Definitions

Repetition: one complete movement of anexercise (con/ecc)

Set: group of repetitions

Repetition Maximum (RM): maximumnumber of repetitions that can beperformed at a resistance with propertechnique; 1 RM

Power: rate of performing work, weightlifted times the vertical distance it is lifted


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%1-RM: a fraction of a 1-RM for trainingprescription, i.e., intensity

Rep Tempo: speed or velocity of

repetitions. E.g., 2/4 rep tempoVolume: total work performed during aspecific time period. Load X reps X sets


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Factoids:

HR is not appropriate measure ofexercise intensity with resistancetrai

ning

Minimal intensity to generate strengthgains is 60-65% of 1RM


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Progressive Overload

increase the amount of weight lifteduse of RM

increase the training volume(number of sets or repetitions)easy to overtrain

especially with increases in trainingvolume


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Rest Periods

If goal is to improve performanceand power for short, intenseactivities, rest period should be short

(< 1 min.)

One day of recovery is usuallyrecommended for a specific body

part


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Types of Strength Training


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Isometric

joint angle specificmust avoid Valsalva maneuver

Dynamic Constant ExternalResistance (DCER)


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Isotonic

Muscular contraction in which themuscle exerts a constant tension

Not the type of contraction with free-weights (contrary to popularthought)

Free-weight, the force variesthroughout the ROM

Recommendation of sets for health is1-3


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Variable Resistance

Equipment operates through a leverarm or cam, attempt to matchresistance with changes in strength

throughout a ROM

No perfect machine out there yet,cannot match ROM demands with

individual differences


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Isokinetic

Muscular action performed at a constantangular velocity

Resistance is not controlled, only the

velocityTheoretically, it is possible for the musclesto exert a continual, maximal forcethrough the full ROM

Optimal number of sets is not clear

Training velocity should be between 180-240/sec


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Eccentric

Can do eccentric training onmachines by lifting a weight greaterthan 1RM with both legs or arms and

then lowering it with oneCan do eccentric training onisokinetic devices

Eccentric training can lead tosignificant strength gainsnot clear what appropriate volumeshould be for strength gains and

DOMS


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Plyometrics or Stretch-Shortening

cycle exercises

20-30% of the difference between acountermovement and anoncountermovement may be explainedby the elastic energy

Elastic energy can be stored in tendonsand other connective tissueThings to consider: number of jumps

height of drop

weighted exercises concurrent strength training injury potential


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2002 ACSM Position Stand


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Novice or Preparatory Phase

50-70% 1RM (or estimated)

One exercise/group

1-3 set8-15 reps

Rest varies for type of training


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Development of Muscular Strength

90-100% of 1RM

3-4 exercise/group

1-5 sets1-5 reps

3-5 min rest btwn sets


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Development of Muscular

Endurance

50-70% 1 RM

2-3 exercise/group

1-3 setsNo more than 15 reps (adv. 25+)

30 sec 1 min rest btwn sets

2-6X week


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Development of Muscle Size

(Hypertrophy)

80-90% 1RM

4-6 exercise/group

4-8 sets12-15 reps

30 sec 1 min rest btwn sets


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Periodization

variation in the volume and intensityneeded for optimal gains in strengthand power


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Periodization

Preparatory: high volume, low resistanceexercise (50-80% 1RM)

First Transition: increase strength,

moderate volume and intensityCompetition: Peak, selective strengthtraining, low volume, high intensity, withintervals and sport-specific exercises

Second Transition or active recovery:recreational activities and low intensityresistance training , different exercisemodes


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Resistance Training for Special

Populations


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Children (Fleck & Kreamer, 1997)

5-7 yr old: basics with little to noweight, concept of a training session,techniques are emphasized, volume

is low8-10 yr old: gradually increase thenumber of exercises, practice

technique for all lifts, keep exercisessimple, increase volume slowly,monitor tolerance to exercise stress


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11-13 yr old: teach all basic exercisetechniques, continue progressive

loading, emphasize technique,introduce new exercises with little orno resistance

14-15 yr old: progress to more

advanced resistance programs, addsport-specific components,emphasize technique, increase

volume16 and older: entry level into adultprograms after all backgroundexperience has been learned


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Seniors

Pollock et al. (1994): 1 set, 10-15RM, 8-10 exercises, 2 d/wk minimum

Fleck & Kraemer (1997): 4-6 largemuscle groups, 3-5 supplementalsmall muscle groups, 80% of 1RM for8 repetitions (most common), 3 sets,

2-3 minutes rest between sets, 3d/wk

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