In order to stimulate further adaptation toward specific training goals, progressive resistance training (RT) protocols are necessary The optimal characteristics of strength-specific programs include the use of concentric (CON), eccentric (ECC), and isometric muscle actions and the performance of bilateral and unilateral single- and multiple-joint exercises In addition, it is recommended that strength programs sequence exercises to optimize the preservation of exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher-intensity before lower-intensity exercises) For novice (untrained individuals with no RT experience or who have not trained for several years) training, it is recommended that loads correspond to a repetition range of an 8-12 repetition maximum (RM) For intermediate (individuals with approximately 6 months of consistent RT experience) to advanced (individuals with years of RT experience) training, it is recommended that individuals use a wider loading range from 1 to 12 RM in a periodized fashion with eventual emphasis on heavy loading (1-6 RM) using 3- to 5-min rest periods between sets performed at a moderate contraction velocity (1-2 s CON; 1-2 s ECC) When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number The recommendation for training frequency is 2-3 d·wk -1 for novice training, 3-4 d·wk -1 for intermediate training, and 4-5 d·wk -1 for advanced training Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity Higher volume, multiple-set programs are recommended for maximizing hypertrophy Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets) It is also recommended that emphasis be placed on multiple-joint exercises especially those involving the total body For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (>15) using short rest periods (<90 s) In the interpretation of this position stand as with prior ones, recommendations should be applied in context and should be contingent upon an individual's target goals, physical capacity, and training status

/pdf/progression-models-in-resistance-training-for-healthy-adults-1vkvqzcu18.pdf

Progression Models in Resistance Training for Healthy Adults

Context Survival estimates help individualize goals of care for geriatric patients, but life tables fail to account for the great variability in survival. Physical performance measures, such as gait speed, might help account for variability, allowing clinicians to make more individualized estimates. Objective To evaluate the relationship between gait speed and survival. Design, Setting, and Participants Pooled analysis of 9 cohort studies (collected between 1986 and 2000), using individual data from 34 485 community-dwelling older adults aged 65 years or older with baseline gait speed data, followed up for 6 to 21 years. Participants were a mean (SD) age of 73.5 (5.9) years; 59.6%, women; and 79.8%, white; and had a mean (SD) gait speed of 0.92 (0.27) m/s. Main Outcome Measures Survival rates and life expectancy. Results There were 17 528 deaths; the overall 5-year survival rate was 84.8% (confidence interval [CI], 79.6%-88.8%) and 10-year survival rate was 59.7% (95% CI, 46.5%-70.6%). Gait speed was associated with survival in all studies (pooled hazard ratio per 0.1 m/s, 0.88; 95% CI, 0.87-0.90; P  Conclusion In this pooled analysis of individual data from 9 selected cohorts, gait speed was associated with survival in older adults.

https://jamanetwork.com/journals/jama/articlepdf/644554/joc05171_50_58.pdf

Gait speed and survival in older adults.

Muscle fatigue is an exercise-induced reduction in maximal voluntary muscle force. It may arise not only because of peripheral changes at the level of the muscle, but also because the central nervous system fails to drive the motoneurons adequately. Evidence for “central” fatigue and the neural mechanisms underlying it are reviewed, together with its terminology and the methods used to reveal it. Much data suggest that voluntary activation of human motoneurons and muscle fibers is suboptimal and thus maximal voluntary force is commonly less than true maximal force. Hence, maximal voluntary strength can often be below true maximal muscle force. The technique of twitch interpolation has helped to reveal the changes in drive to motoneurons during fatigue. Voluntary activation usually diminishes during maximal voluntary isometric tasks, that is central fatigue develops, and motor unit firing rates decline. Transcranial magnetic stimulation over the motor cortex during fatiguing exercise has revealed focal cha...

Spinal and Supraspinal Factors in Human Muscle Fatigue

In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status.

American College of Sports Medicine Position Stand. Progression Models in Resistance Training for Healthy Adults

Sarcopenia: an undiagnosed condition in older adults. Current consensus definition: prevalence, etiology, and consequences. International working group on sarcopenia.

Four male subjects aged 23–34 years were studied during 60 days of unilateral strength training and 40 days of detraining. Training was carried out four times a week and consisted of six series of ten maximal isokinetic knee extensions at an angular velocity of 2.09 rad·s−1. At the start and at every 20th day of training and detraining, isometric maximal voluntary contraction (MVC), integrated electromyographic activity (iEMG) and quadriceps muscle cross-sectional area (CSA) assessed at seven fractions of femur length (Lf), by nuclear magnetic resonance imaging, were measured on both trained (T) and untrained (UT) legs. Isokinetic torques at 30° before full knee extension were measured before and at the end of training at: 0, 1.05, 2.09, 3.14, 4.19, 5.24 rad·s−1. After 60 days T leg CSA had increased by 8.5%±1.4% (mean±SEM,n=4,p<0.001), iEMG by 42.4%±16.5% (p<0.01) and MVC by 20.8%±5.4% (p<0.01). Changes during detraining had a similar time course to those of training. No changes in UT leg CSA were observed while iEMG and MVC increased by 24.8%±10% (N.S.) and 8.7%±4.3% (N.S.), respectively. The increase in quadriceps muscle CSA was maximal at 2/10 Lf (12.0%±1.5%,p<0.01) and minimal, proximally to the knee, at 8/10 Lf (3.5%±1.2%, N.S.). Preferential hypertrophy of the vastus medialis and intermedius muscles compared to those of the rectus femoris and lateralis muscles was observed. Isoangular torque of T leg increased by 20.9%±5.4% (p<0.05), 23.8%±7.8% (p<0.05) and 22.5%±6.7% (p<0.05) at 0, 1.05 and 2.09 rad·s−1 respectively; no significant change was observed at higher velocities and in the UT leg. Hypertrophy produced by strength training accounts for 40% of the increase in force while the remaining 60% seems to be attributable to an increased neural drive and possibly to changes in muscle architecture.

Changes in force, cross-sectional area and neural activation during strength training and detraining of the human quadriceps

The costs of walking (Cw) and running (Cr) were measured on 10 runners on a treadmill inclined between -0.45 to +0.45 at different speeds. The minimum Cw was 1.64 +/- 0.50 J. kg(-1). m(-1) at a 1.0 +/- 0.3 m/s speed on the level. It increased on positive slopes, attained 17.33 +/- 1.11 J. kg(-1). m(-1) at +0.45, and was reduced to 0.81 +/- 0.37 J. kg(-1). m(-1) at -0.10. At steeper slopes, it increased to reach 3.46 +/- 0.95 J. kg(-1). m(-1) at -0.45. Cr was 3.40 +/- 0.24 J. kg(-1). m(-1) on the level, independent of speed. It increased on positive slopes, attained 18.93 +/- 1.74 J. kg(-1). m(-1) at +0.45, and was reduced to 1.73 +/- 0.36 J. kg(-1). m(-1) at -0.20. At steeper slopes, it increased to reach 3.92 +/- 0.81 J. kg(-1). m(-1) at -0.45. The mechanical efficiencies of walking and running above +0.15 and below -0.15 attained those of concentric and eccentric muscular contraction, respectively. The optimum gradients for mountain paths approximated 0.20-0.30 for both gaits. Downhill, Cr was some 40% lower than reported in the literature for sedentary subjects. The estimated maximum running speeds on positive gradients corresponded to those adopted in uphill races; on negative gradients they were well above those attained in downhill competitions.

/pdf/energy-cost-of-walking-and-running-at-extreme-uphill-and-471htq48v2.pdf

Energy cost of walking and running at extreme uphill and downhill slopes

Walking and running, the two basic gaits used by man, are very complex movements. They can, however, be described using two simple models: an inverted pendulum and a spring. Muscles must contract at each step to move the body segments in the proper sequence but the work done is, in part, relieved by the interplay of mechanical energies, potential and kinetic in walking, and elastic in running. This explains why there is an optimal speed of walking (minimal metabolic cost of about 2 J.kg–1·m–1 at about 1.11 m.s–1) and why the cost of running is constant and independent of speed (about 4 J.kg–1.m–1). Historically, the mechanical work of locomotion has been divided into external and internal work. The former is the work done to raise and accelerate the body centre of mass (m) within the environment, the latter is the work done to accelerate the body segments with respect to the centre of m. The total work has been calculated, somewhat arbitrarily, as the sum of the two. While the changes of potential and kinetic energies can be accurately measured, the contribution of the elastic energy cannot easily be assessed, nor can the true work performed by the muscles. Many factors can affect the work of locomotion - the gradient of the terrain, body size (height and body m), and gravity. The partitioning of positive and negative work and their different efficiencies explain why the most economical gradient is about –10% (1.1 J.kg–1.m–1 at 1.3 m.s–1 for walking, and 3.1 J.kg–1.m–1 at between 3 and 4 m·s–1 for running). The mechanics of walking of children, pigmies and dwarfs, in particular the recovery of energy at each step, is not different from that of taller (normal sized) individuals when the speed is expressed in dynamically equivalent terms (Froude number). An extra load, external or internal (obesity) affects internal and external work according to the distribution of the added m. Different gravitational environments determine the optimal speed of walking and the speed of transition from walking to running: at more than 1 g it is easier to walk than to run, and it is the opposite at less than 1 g. Passive aids, such as skis or skates, allow an increase in the speed of progression, but the mechanics of the locomotion cannot be simply described using the models for walking and running because step frequency, the proportion of step duration during which the foot is in contact with the ground, the position of the limbs, the force exerted on the ground and the time of its application are all different.

Biomechanical and physiological aspects of legged locomotion in humans.

AIM: To investigate mechanical work, efficiency, and antagonist muscle co-activation with a view to better understand the cause of the elevated metabolic cost of walking (C(W)) in older adults. METHODS: Metabolic, mechanical and electromyographic measurements were made as healthy young (YOU; n = 12, age = 27 +/- 3 years) and older (OLD; n = 20, age = 74 +/- 3 years) men of equivalent body mass and leg length walked on a treadmill at four speeds (ranging from 0.83 to 1.67 m s(-1)). RESULTS: Net (above resting) C(W), determined by indirect calorimetry was 31% higher (average across speeds) in OLD (P < 0.05). The integrity of the passive pendulum like interchange of mechanical energies of the centre of mass (COM(B)), an energy-saving mechanism, was maintained in OLD. Furthermore, total mechanical work, determined from fluctuations in mechanical energy of COM(B) and of body segments relative to COM(B), was not significantly elevated in OLD. This resulted in a lower efficiency in OLD (-17%, P < 0.05). Co-activation, temporally quantified from electromyography recordings, was 31% higher in OLD for antagonist muscles of the thigh (P < 0.05). Thigh co-activation was moderately correlated with C(W) at three speeds (r = 0.38-0.52, P < 0.05). CONCLUSION: Healthy septuagenarians with no gait impairment have an elevated C(W) which is not explained by an elevation in whole body mechanical work. Increased antagonist muscle co-activation (possibly an adaptation to ensure adequate joint stability) may offer partial explanation of the elevated C(W).

Metabolic cost, mechanical work, and efficiency during walking in young and older men

The physiological cross-sectional areas (CSAp) of the vastus lateralis (VL), vastus intermedius (VI), vastus medialis (VM) and rectus femoris (RF) were obtained, in vivo, from the reconstructed muscle volumes, angles of pennation and distance between tendons of six healthy male volunteers by nuclear magnetic resonance imaging (MRI). In all subjects, the isometric maximum voluntary contraction strength (MVC) was measured at the optimum angle at which peak force occurred. The MVC developed at the ankle was 746.0 (SD 141.8) N and its tendon component (F
t) given by a mechanical advantage of 0.117 (SD 0.010), was 6.367 (SD 1.113) kN. To calculate the force acting along the fibres (F
f) of each muscle, F
t was divided by the cosine of the angle of pennation and multiplied for (CSAp · ΣCSAp−1), where ΣCSAp was the sum of CSAp of the four muscles. The resulting F
f values of VL, VI, VM and RF were: 1.452 (SD 0.531) kN, 1.997 (SD 0.187) kN, 1.914 (SD 0.827) kN, and 1.601 (SD 0.306) kN, respectively. The stress of each muscle was obtained by dividing these forces for the respective CSAp which was: 6.24 × 10−3 (SD 2.54 × 10−3) m2 for VL, 8.35 × 10−3 (SD 1.17 × 10−3) m2 for VI, 6.80 × 10−3 (SD 2.66 × 10−3) m2 for VM and 6.62 × 10−3 (SD 1.21 × 10−3) m2 for RE The mean value of stress of VL, VI, VM and RF was 250 (SD 19) kN m2; this value is in good agreement with data on animal muscle and those on human parallel-fibred muscle.

Alberto E. Minetti

Papers

Changes in force, cross-sectional area and neural activation during strength training and detraining of the human quadriceps

Energy cost of walking and running at extreme uphill and downhill slopes

Biomechanical and physiological aspects of legged locomotion in humans.

Metabolic cost, mechanical work, and efficiency during walking in young and older men

Assessment of human knee extensor muscles stress from in vivo physiological cross-sectional area and strength measurements.