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

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Progression Models in Resistance Training for Healthy Adults

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

This brief review examines some of the methods used to infer central control strategies from surface electromyogram (EMG) recordings. Among the many uses of the surface EMG in studying the neural control of movement, the review critically evaluates only some of the applications. The focus is on the relations between global features of the surface EMG and the underlying physiological processes. Because direct measurements of motor unit activation are not available and many factors can influence the signal, these relations are frequently misinterpreted. These errors are compounded by the counterintuitive effects that some system parameters can have on the EMG signal. The phenomenon of crosstalk is used as an example of these problems. The review describes the limitations of techniques used to infer the level of muscle activation, the type of motor unit recruited, the upper limit of motor unit recruitment, the average discharge rate, and the degree of synchronization between motor units. Although the global surface EMG is a useful measure of muscle activation and assessment, there are limits to the information that can be extracted from this signal.

The extraction of neural strategies from the surface EMG

A simple test for the measurement of mechanical power during a vertical rebound jump series has been devised. The test consists of measuring the flight time with a digital timer (+/- 0.001 s) and counting the number of jumps performed during a certain period of time (e.g., 15-60 s). Formulae for calculation of mechanical power from the measured parameters were derived. The relationship between this mechanical power and a modification of the Wingate test (r = 0.87, n = 12 males) and 60 m dash (r = 0.84, n = 12 males) were very close. The mechanical power in a 60 s jumping test demonstrated higher values (20 W X kgBW-1) than the power in a modified (60 s) Wingate test (7 W X kgBW-1) and a Margaria test (14 W X kgBW-1). The estimated powers demonstrated different values because both bicycle riding and the Margaria test reflect primarily chemo-mechanical conversion during muscle contraction, whereas in the jumping test elastic energy is also utilized. Therefore the new jumping test seems suitable to evaluate the power output of leg extensor muscles during natural motion. Because of its high reproducibility (r = 0.95) and simplicity, the test is suitable for laboratory and field conditions.

A simple method for measurement of mechanical power in jumping.

The longitudinal changes in isokinetic strength of knee and elbow extensors and flexors, muscle mass, physical activity, and health were examined in 120 subjects initially 46 to 78 years old. Sixty-eight women and 52 men were reexamined after 9.7 +/- 1.1 years. The rates of decline in isokinetic strength averaged 14% per decade for knee extensors and 16% per decade for knee flexors in men and women. Women demonstrated slower rates of decline in elbow extensors and flexors (2% per decade) than men (12% per decade). Older subjects demonstrated a greater rate of decline in strength. In men, longitudinal rates of decline of leg muscle strength were approximately 60% greater than estimates from a cross-sectional analysis in the same population. The change in leg strength was directly related to the change in muscle mass in both men and women, and it was inversely related to the change in medication use in men. Physical activity declined yet was not directly associated with strength changes. Although muscle mass changes influenced the magnitude of the strength changes over time, strength declines in spite of muscle mass maintenance or even gain emphasize the need to explore the contribution of other cellular, neural, or metabolic mediators of strength changes.

Longitudinal Muscle Strength Changes in Older Adults Influence of Muscle Mass, Physical Activity, and Health

In addition to the utilization of muscle's elastic energy enhancement of performance in exercise involving stretch-shortening cycle might be also due to simultaneous increase of myoelectrical activity. This hypothesis was tested by examining three athletes during jumping exercise on force-platform. Vertical jumps were performed with and without preliminary counter-movement, and the jumps were called counter-movement jump (CMJ) and squatting jump (SJ), respectively. In both conditions several jumps were performed also with extra loads on the shoulders (15–220% of b. wt.). Additional droppingjumps (DJ) were executed from different heights (20–100 cm). During jumping exercise myoelectrical activity of selected muscles from the quadriceps femoris was monitored with surface electrodes. The results obtained were similar to those reported in isolated muscle and as expected, the prestretch in CMJ shifted the force-velocity curve of concentric work to the right. In two cases enhancement of performance was attributed primarily to restitution of elastic energy because myoelectrical activity was similar to that observed in SJ. In one subject increased myoelectrical activity was observed during the concentric phase of CMJ. In DJ condition the EMG activity during eccentric phase was much higher than in SJ. Therefore the high performance in this condition was attributed to both elastic energy and reflex potentiation. In eccentric work of CMJ the average force decreased with the increase of stretching speed. This phenomenon was associated with a light increase of EMG activity. The observed results emphasize that both elastic energy and reflex potentiation may operate effectively during stretch-shortening cycle activity.

Combined effect of elastic energy and myoelectrical potentiation during stretch-shortening cycle exercise

Electromyographic (EMG) activity of m. rectus femoris muscle was registered from young male and female subjects during maintained isometric knee extension at 60% of maximal voluntary contraction. The following EMG parameters were analyzed for the entire fatigue time: integrated EMG (IEMG), averaged motor unit potential (AMUP) and power spectral density function (PSDF). The results indicated a slight but continuous rise of IEMG during the fatigue period. AMUP showed sensitivity to fatigue with increase in amplitude, rise time, and number of spikes counted. PSDF was also easily affected by fatigue so that the total power density curve was shifted towards lower frequencies with a high frequency decay. The mean power frequency decreased linearily as a function of fatigue time. The findings suggest that in addition to natural recruitment of new motor units the fatigue is characterized by marked reduction in the conduction velocities of action potential along the used muscle fibers.

Signal characteristics of EMG during fatigue.

Significance of the genetic component in determining the interindividual variation observed in skeletal muscle fibre composition and enzyme activities was investigated in 31 pairs of male and female monozygous (MZ) and dizygous (DZ) twins, whose ages ranged in all but one pair (11 years) from 15 to 24 years. Percent distribution of slow twitch muscle fibres and activities of Ca2+ and Ng2+ stimulated ATPases, creatine phosphokinase, myokinase, phosphorylase, lactate dehydrogenase (LDH) and distribution of its isozyme LDH-1 were all analyzed in biopsy samples taken from the vastus lateralis muscle. The data disclosed that in contrast to DZ twins the MZ twins of both sexes had an essentially identical muscle fibre composition. Calculation of the heritability estimate for this parameter gave the values of 99.5% and 92.8%, respectively for males and females. In contrast to the fibre composition presence of a significant genetic component was not observed in any of the enzyme activities studied. It was concluded that there is a predominant genetic influence on the skeletal muscle fibre composition in man, and thus also on the potential capacity of the muscles to perform work.

Skeletal muscle fibres and muscle enzyme activities in monozygous and dizygous twins of both sexes.

This study was designed to investigate electromyographic (EMG), muscle glycogen and blood lactate changes in quadriceps muscle group during repeated 40 maximal eccentric and concentric contractions, and to follow the recovery in EMG, muscle glycogen and serum creatine kinase values during a 4 day period following the work test. The subjects were normal males and the test order (eccentric or concentric) was randomly selected. The results indicated first, that the EMG parameters (IEMG, AMUP), muscle glycogen and blood lactate changed in a similar manner during the both fatigue loads. Despite the high tension work no selective depletion of glycogen could be observed in the slow or fast twitch muscle fibres in either type of work. The restoring of muscle glycogen occurred in a similar manner after the both fatigue loads, and no significant differences were present between eccentric and concentric works in the serum creatine kinase levels for a 2 days period. The eccentric work was associated with muscle soreness, which was strongest during the second day after the termination of the work test. The recovery of the EMG parameters were also delayed in eccentric fatigue. After concentric fatigue EMG-activity returned to normal values within 2 days.

Changes in Motor Unit Activity and Metabolism in Human Skeletal Muscle during and after Repeated Eccentric and Concentric Contractions

The influence of prestretch amplitude on the mechanical efficiency was examined with 5 subjects, who performed 5 different series of vertical jumps, each of which differed with respect to the mechanics of the knee joint action during the prestretch (eccentric) phase of the contact on the floor. Electromyographic activity was recorded from the major extensor muscles during the entire work period of 1 min per series. In addition, expired air was collected during the test and recovery for determination of energy expenditure. Mechanical work was calculated from the vertical displacement of the body during the jumps. The results indicated that high net efficiency of 38.7% was observed in condition where amplitude of knee bending in eccentric phase was small. In large range motion the corresponding net efficiency was 30.1%. In jumps where no prestretching of extensor muscles occurred the net efficiency was 19.7%. The high efficiency of small amplitude jumps was characterized by low myoelectrical activity of the leg extensor muscles during the positive (concentric) work phase. In addition, the small amplitude jumps had shorter transition time in the stretch-shortening cycle, high average eccentric force and high stretching speed. Therefore the results suggest that the restitution of elastic energy, which was also related to the length change and stiffness of the muscles during stretch, plays an important role in regulating the mechanical efficiency of work.

Jukka T. Viitasalo

Papers

Combined effect of elastic energy and myoelectrical potentiation during stretch-shortening cycle exercise

Signal characteristics of EMG during fatigue.

Skeletal muscle fibres and muscle enzyme activities in monozygous and dizygous twins of both sexes.

Changes in Motor Unit Activity and Metabolism in Human Skeletal Muscle during and after Repeated Eccentric and Concentric Contractions

Neuromuscular function and mechanical efficiency of human leg extensor muscles during jumping exercises.