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

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

Soccer is the most popular sport in the world and is performed by men and women, children and adults with different levels of expertise. Soccer performance depends upon a myriad of factors such as technical/biomechanical, tactical, mental and physiological areas. One of the reasons that soccer is so popular worldwide is that players may not need to have an extraordinary capacity within any of these performance areas, but possess a reasonable level within all areas. However, there are trends towards more systematic training and selection influencing the anthropometric profiles of players who compete at the highest level. As with other activities, soccer is not a science, but science may help improve performance. Efforts to improve soccer performance often focus on technique and tactics at the expense of physical fitness. During a 90-minute game, elite-level players run about 10 km at an average intensity close to the anaerobic threshold (80-90% of maximal heart rate). Within this endurance context, numerous explosive bursts of activity are required, including jumping, kicking, tackling, turning, sprinting, changing pace, and sustaining forceful contractions to maintain balance and control of the ball against defensive pressure. The best teams continue to increase their physical capacities, whilst the less well ranked have similar values as reported 30 years ago. Whether this is a result of fewer assessments and training resources, selling the best players, and/or knowledge of how to perform effective exercise training regimens in less well ranked teams, is not known. As there do exist teams from lower divisions with as high aerobic capacity as professional teams, the latter factor probably plays an important role. This article provides an update on the physiology of soccer players and referees, and relevant physiological tests. It also gives examples of effective strength- and endurance-training programmes to improve on-field performance. The cited literature has been accumulated by computer searching of relevant databases and a review of the authors' extensive files. From a total of 9893 papers covering topics discussed in this article, 843 were selected for closer scrutiny, excluding studies where information was redundant, insufficient or the experimental design was inadequate. In this article, 181 were selected and discussed. The information may have important implications for the safety and success of soccer players and hopefully it should be understood and acted upon by coaches and individual soccer players.

http://carlocapelli.it/ftp/didattica/master calcio/bibliografia_essenziale/stolen_et_al_2005.pdf

Physiology of Soccer: An Update

The maximal rate of rise in muscle force [rate of force development (RFD)] has important functional consequences as it determines the force that can be generated in the early phase of muscle contraction (0-200 ms). The present study examined the effect of resistance training on contractile RFD and efferent motor outflow ("neural drive") during maximal muscle contraction. Contractile RFD (slope of force-time curve), impulse (time-integrated force), electromyography (EMG) signal amplitude (mean average voltage), and rate of EMG rise (slope of EMG-time curve) were determined (1-kHz sampling rate) during maximal isometric muscle contraction (quadriceps femoris) in 15 male subjects before and after 14 wk of heavy-resistance strength training (38 sessions). Maximal isometric muscle strength [maximal voluntary contraction (MVC)] increased from 291.1 +/- 9.8 to 339.0 +/- 10.2 N. m after training. Contractile RFD determined within time intervals of 30, 50, 100, and 200 ms relative to onset of contraction increased from 1,601 +/- 117 to 2,020 +/- 119 (P < 0.05), 1,802 +/- 121 to 2,201 +/- 106 (P < 0.01), 1,543 +/- 83 to 1,806 +/- 69 (P < 0.01), and 1,141 +/- 45 to 1,363 +/- 44 N. m. s(-1) (P < 0.01), respectively. Corresponding increases were observed in contractile impulse (P < 0.01-0.05). When normalized relative to MVC, contractile RFD increased 15% after training (at zero to one-sixth MVC; P < 0.05). Furthermore, muscle EMG increased (P < 0.01-0.05) 22-143% (mean average voltage) and 41-106% (rate of EMG rise) in the early contraction phase (0-200 ms). In conclusion, increases in explosive muscle strength (contractile RFD and impulse) were observed after heavy-resistance strength training. These findings could be explained by an enhanced neural drive, as evidenced by marked increases in EMG signal amplitude and rate of EMG rise in the early phase of muscle contraction.

Increased rate of force development and neural drive of human skeletal muscle following resistance training

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

The maximal strengths of knee extensor (E) and flexor (F) muscles were compared in a group of 6 male subjects aged 24–31 years.

Force of knee extensor and flexor muscles and cross-sectional area determined by nuclear magnetic resonance imaging

Skyscraper running is here analyzed in terms of mechanical and metabolic requirements, both at the general and at the individual level. Skyscraper runners' metabolic profile has been inferred from the total mechanical power estimated in 36 world records (48-421 m tall buildings), ranked by gender and age range. Individual athlete's performance (n=13) has been experimentally investigated during the Pirelli Vertical Sprint, with data loggers for altitude and heart rate (HR). At a general level, a non-linear regression of Wilkie's model relating maximal mechanical power to event duration revealed the gender and age differences in terms of maximum aerobic power and anaerobic energy resources particularly needed at the beginning of the race. The total mechanical power was found to be partitioned among: the fraction devolved to raise the body center of mass , the need to accelerate the limbs with respect to the body , and running in turns between flights of stairs . At the individual level, experiments revealed that these athletes show a metabolic profile similar to middle-distance runners. Furthermore, best skyscraper runners maintain a constant vertical speed and HR throughout the race, while others suddenly decelerate, negatively affecting the race performance.

/pdf/skyscraper-running-physiological-and-biomechanical-profile-gtlpzjxth7.pdf

Skyscraper running: physiological and biomechanical profile of a novel sport activity

BACKGROUND: The Italian government imposed a national lockdown from March to May 2020 aimed at preventing the spread of SARS-CoV-2 but causing psychological distress in patients who had already started a rehabilitation program after sports injuries. METHODS: Because of the impossibility of continuing the in-presence rehabilitation, patients attended a telerehabilitation program of mixed supervised and self-administered sessions. An on-line survey created to evaluate psychological characteristics was carried out after the start of the lockdown (T1) and after one month, when lockdown ended (T2). RESULTS: Fifty-three patients replied at T2 (50% of the initial sample). Self-efficacy showed a significant decrease (P=0.037). High levels of resilience (4.0/5 at T1;3.9/5 at T2) and perception of support from physiotherapists (4.4/5 at T1;4.3/5 at T2) were found. Perception of support from physiotherapists was significantly related to self-efficacy, optimism and adherence. Negative mood states were inversely associated with resilience, self-efficacy, optimism, and motivation. No significant difference was found between age and sport activity groups. Women had significantly higher levels of depressive (P=0.027) and post-traumatic stress symptoms (P=0.042) at T1 and more tension (P=0.021) at T2 than men. CONCLUSIONS: The telerehabilitation program carried out during the emergency, was effective in promoting clinical improvements, maintaining almost all psychological outcomes stable and preventing the worsening of psychological distress. This is due to the influence of high levels of perception of support from physiotherapists, resilience, and low levels of bad moods.

G. S. Roi

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

Force of knee extensor and flexor muscles and cross-sectional area determined by nuclear magnetic resonance imaging

Skyscraper running: physiological and biomechanical profile of a novel sport activity

Impact of telerehabilitation after sports injuries on psychological outcomes during the COVID-19 pandemic