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Strength Training
Effects of Strength Training
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Hypertrophy
Hyperplasia??
Decreased body fat %, increased LBM
Does NOT increase VO2max
– Circuit training can provide MILD increase
• May increase LT during cycling
Possible Neural Factors of Strength Gains
w Recruitment of additional motor units for greater force
production
w Counteraction of autogenic inhibition allowing greater
force production
w Reduction of coactivation of agonist and antagonist
muscles
w Changes in the discharge rates of motor units
w Changes in the neuromuscular junction
MODEL OF NEURAL AND
HYPERTROPHIC FACTORS
Selecting the Appropriate Resistance
Strength—few reps and high resistance (6-RM)
Muscular endurance—many reps and low
resistance (20-RM)
Power—several sets of few reps and moderate
resistance; emphasize speed of movement
Muscle size—more than 3 sets of 6-RM to
12-RM loads; short rest periods
Resistance Training Actions
Static (isometric) actions
Dynamic actions
w Free weights
w Eccentric training
w Variable resistance
w Isokinetic actions
w Plyometrics
Electrical stimulation training
ACSM Recommendations for
Resistance Training
• Perform exercises for all major muscle
groups (8 -10 exercises)
• Minimum of 1 set of 8-12 repetitions to the
point of volitional fatigue
– 10-15 reps may be appropriate for elderly
• Perform exercises 2-3 d/wk
• Adhere to proper technique
• Perform exercises through full ROM
ACSM Recommendations (cont.)
• Perform concentric and eccentric
contractions in a controlled manner
• Maintain a normal breathing pattern (avoid
Valsalva Maneuver)
• If possible, exercise w/ a training partner
Periodization
w Changes in exercise stimulus over a specific period to
keep an individual from overtraining
w Cycle of five phases: four active phases followed by one
active recovery phase
w Each phase gradually decreases volume and gradually
increases intensity
Varied Multiple Set Program
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3 days per week
1 strength day- 5 repetitions
1 endurance day- 15 repetitions
1 hypertrophy day- 10 repetitions
Less boredom
Acute Muscle Soreness
w Results from an accumulation of the end products
of exercise in the muscles
w Usually disappears within minutes or hours
after exercise
Delayed-Onset Muscle Soreness (DOMS)
w Results primarily from eccentric action
w Is associated with damage or injury within muscle
w May be caused by inflammatory reaction inside
damaged muscles
w May be due to edema (accumulation of fluid) inside
muscle compartment
w Is felt 12 to 48 hours after a strenuous bout of exercise
Sequence of Events in DOMS
1. Structural damage
2. Tissue edema and inflammation
3. Increased cell tension and strain from edema and agents
(prostaglandins and histamine) cause pain.
4. Additional muscle tissue breakdown and pain due to
formation of proteases, phospholipases, and oxygen
radicals.
5. Cells repair themselves and form protective proteins that
prevent muscle soreness during subsequent workouts.
Gender Differences in Strength
• Females have less absolute strength
– 50% less upper body
– 30% less lower body
• Little or no difference in relative strength
(strength per cross-sectional area of muscle)
MEN’S vs WOMEN’S STRENGTH
ST FIBER DISTRIBUTION
Neuromuscular Adaptations in Women
w Women's magnitude of strength gained from resistance
training is similar to men's.
w Women generally don't gain as much muscle size as men
do from resistance training.
w Less muscle mass is a result of lower testosterone levels.