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

SUMMARYACSM Position Stand on The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults. Med. Sci. Sports Exerc., Vol. 30, No. 6, pp. 975-991, 1998. The combination of frequency, intensity, and duration of chr

http://myweb.facstaff.wwu.edu/chalmers/pdfs/acsm position stand - quantity and quality of exercise.pdf

ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in 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

Overweight and obesity affects more than 66% of the adult population and is associated with a variety of chronic diseases. Weight reduction reduces health risks associated with chronic diseases and is therefore encouraged by major health agencies. Guidelines of the National Heart, Lung, and Blood Institute (NHLBI) encourage a 10% reduction in weight, although considerable literature indicates reduction in health risk with 3% to 5% reduction in weight. Physical activity (PA) is recommended as a component of weight management for prevention of weight gain, for weight loss, and for prevention of weight regain after weight loss. In 2001, the American College of Sports Medicine (ACSM) published a Position Stand that recommended a minimum of 150 min wk(-1) of moderate-intensity PA for overweight and obese adults to improve health; however, 200-300 min wk(-1) was recommended for long-term weight loss. More recent evidence has supported this recommendation and has indicated more PA may be necessary to prevent weight regain after weight loss. To this end, we have reexamined the evidence from 1999 to determine whether there is a level at which PA is effective for prevention of weight gain, for weight loss, and prevention of weight regain. Evidence supports moderate-intensity PA between 150 and 250 min wk(-1) to be effective to prevent weight gain. Moderate-intensity PA between 150 and 250 min wk(-1) will provide only modest weight loss. Greater amounts of PA (>250 min wk(-1)) have been associated with clinically significant weight loss. Moderate-intensity PA between 150 and 250 min wk(-1) will improve weight loss in studies that use moderate diet restriction but not severe diet restriction. Cross-sectional and prospective studies indicate that after weight loss, weight maintenance is improved with PA >250 min wk(-1). However, no evidence from well-designed randomized controlled trials exists to judge the effectiveness of PA for prevention of weight regain after weight loss. Resistance training does not enhance weight loss but may increase fat-free mass and increase loss of fat mass and is associated with reductions in health risk. Existing evidence indicates that endurance PA or resistance training without weight loss improves health risk. There is inadequate evidence to determine whether PA prevents or attenuates detrimental changes in chronic disease risk during weight gain.

Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults

A review of 144 published studies of the relationship between socioeconomic status (SES) and obesity reveals a strong inverse relationship among women in developed societies. The relationship is inconsistent for men and children in developed societies. In developing societies, however, a strong direct relationship exists between SES and obesity among men, women, and children. A review of social attitudes toward obesity and thinness reveals values congruent with the distribution of obesity by SES in different societies. Several variables may mediate the influence of attitudes toward obesity and thinness among women in developed societies that result in the inverse relationship between SES and obesity. They include dietary restraint, physical activity, social mobility, and inheritance.

Socioeconomic Status and Obesity: A Review of the Literature

To investigate the effects of glycogen depleting exercise and dietary composition on mood, 14 males completed the Profile of Mood States (POMS) questionnaire under four conditions. A control condition (CON) of ad libitum diet preceded any experimental manipulation. Subsequently, three treatments were administered randomly in a counterbalanced design: a) following a glycogen-depletion protocol and 3 d on a high-carbohydrate diet (93% of total caloric intake as carbohydrate [CHO]), b) following a glycogen-depletion protocol and 3 d on a low-CHO diet (23% of total caloric intake as CHO), and c) following 3 d of recorded ad libitum dietary consumption. Conditions a and b simulated phases of popular glycogen-loading protocols, and condition c served as a second control condition confirmed by records of dietary intake. The POMS measured tension-anxiety, depression-dejection, anger-hostility, vigor-activity, fatigue-inertia, and confusion-bewilderment. A composite score of total mood disturbance (TMD) was computed by summing the subscale scores (weighting vigor-activity negatively). Dietary composition (fat, protein, and CHO content) differed significantly (P less than 0.001) among the three treatments, but total caloric intake was not different. No significant differences were found among the treatment and control conditions for TMD or any POMS subscale score. We find no evidence that the 3-d glycogen loading protocol we employed with healthy, moderately fit, young males can be expected to confound performance measures by altering mood.

No effects of glycogen depleting exercise and altered diet composition on mood states.

Based on observations that the difference between men and women in estimates of arm musculature is greater than the difference in leg musculature, it was hypothesized that the gender difference in peak oxygen uptake (
 
$$\dot V_{O_2 }$$

 ; l · min−1) would be greater for arm exercise than leg exercise To test this hypothesis, 19 (10 men, 9 women) highly trained swimmers (HT) and 20 (10 men, 10 women) untrained students (UT) were tested for peak Vo2 on cycle and arm-crank ergometers Arm and leg fat-free volumes (FFV) were measured to provide an estimate of muscle distribution No gender difference was observed in either the arm-to-leg peak
 
$$\dot V_{O_2 }$$

 ratio (0699 for the men vs 0696 for the women) or in the arm-to-leg FFV ratio (0410 for the men vs 0402 for the women) Although the proportion of musculature in the arms as assessed by the FFV appeared to be the same in men and women, the similarity in muscle distribution was probably not responsible for the identical average arm-to-leg peak
 
$$\dot V_{O_2 }$$

 ratios The variance in the muscle distribution accounted for only 2–4% of the variance in the arm-to-leg peak
 
$$\dot V_{O_2 }$$

 differences within individuals We conclude that factors other than arm and leg muscle dimensions account for the variability in the arm-to-leg peak
 
$$\dot V_{O_2 }$$

 ratio and that the gender difference in peak
 
$$\dot V_{O_2 }$$

 is the same for arm and leg exercise

Is the gender difference in peak VO2 greater for arm than leg exercise

Introduction Different muscle recruitment patterns during cycling and walking may influence the magnitude of cardiovascular drift (CV drift) during these respective modes of exercise, but whether this also influences the magnitude of reduced maximal oxygen uptake (Vo2max) associated with CV drift is unknown.This study tested the hypothesis that cycling results in greater CV drift and a greater decrement in Vo2max than walking in a temperate environment. Methods CV drift was measured in nine recreationally active women (ages = 23 +/- 2 yr, Vo2max = 43.0 +/- 5.5 ml x kg(-1) x min(-1)) between 15 and 45 min of cycling or walking at 60% Vo2max on Separate occasions in 22 degrees C, 44% relative humidity. A graded exercise test to measure Vo2max was performed immediately after the submaximal exercise bout with no cessation of exercise. During separate trials involving each exercise mode, Vo2max was measured after 15 min of submaximal exercise so that changes in Vo2max between 15 and 45 min of exercise could be assessed between the same points in time in which CV drift occurred. Results Across both conditions, heart rate (HR) increased 5.4% and stroke volume (SV) decreased 11% from 15 to 45 min, but Vo2max was not significantly affected (7% reduction; 2.70 +/- 0.5 L min(-1) vs. 2.52 +/- 0.6 L min(-1)). Conclusion In a temperate environment, a small CV drift corresponds to a small, non-significant decrease in Vo2max, regardless of whether the exercise performed is cycling or walking.

Cardiovascular drift and Vo2max during cycling and walking in a temperate environment.

We examined ratings of breathlessness (BRE) as a predictor of perceived exertion (RPE) during incremental cycling at power outputs of 50, 75, and 100 W. Young females (21 yr +/- 1.9) diagnosed with mild asthma (N = 25) were compared with females having normal lung function (N = 25) matched for age, VO2peak, trait anxiety, activity history (7-d recall), and BMI (kg.m-2). Relative oxygen consumption (%VO2peak), blood lactate concentration, VE.VO2(-1), and state anxiety were statistically controlled in hierarchical multiple linear regression analyses. For each group, %VO2peak explained 60% of the variance in RPE across power outputs (P less than 0.001); R2 was unchanged (P greater than 0.10) with the addition of blood lactate, VE.VO2(-1), and state anxiety. Absolute RPE and BRE did not differ between groups at any power output, but partial standardized (beta) and unstandardized (b) regression coefficients and increases in R2 showed that BRE had a greater effect (P less than 0.01) on RPE for asthmatics [adjusted R2 increased to 0.89; (beta) = 0.75; (b) = 0.79 +/- 0.06] than for controls [adjusted R2 increased to 0.74; (beta) = 0.52; (b) = 0.51 +/- 0.09]. The standard error of the prediction was 0.79 for asthmatics and 1.16 for controls. The prediction of RPE by BRE was not moderated by variation in forced expiratory volume for 1 s (FEV1), forced vital capacity (FVC) or peak inspiratory flow (VI). Physiological responses were similar for the groups, but blood lactate was higher in asthmatics at rest, at each power output, and at VO2peak.(ABSTRACT TRUNCATED AT 250 WORDS)

Breathlessness predicts perceived exertion in young women with mild asthma.

Fifteen male endurance athletes were studied to determine the effect of a glucose polymer (GP) diet supplement on physiological and perceptual responses to successive swimming, cycling and running exercise. Thirty min of swimming, cycling and running at 70% $\dot V_{{\text{O}}_{{\text{2}} {\text{max}}} } $, followed by a run to exhaustion at 90% $\dot V_{{\text{O}}_{{\text{2}} {\text{max}}} } $ was performed after one week of training under two dietary conditions: 1) GP (230 g of GP consumed daily) and 2) placebo (P, saccharin-sweetened supplement consumed daily). During GP, daily carbohydrate (CHO) intake was higher (p<0.05) by 173 g or 14% of energy intake than during P, but total energy intake was not significantly different. During 90 min of exercise, CHO utilization and blood glucose were significantly higher under GP than P by an average of 20.2% and 14.5%, respectively, but heart rate, ventilation, oxygen uptake, ratings of perceived exertion, and plasma lactate were not different. Run time to exhaustion at 90% $\dot V_{{\text{O}}_{{\text{2}} {\text{max}}} } $ was significantly longer by 1.2 min (23%) under GP. The results suggest that a GP diet supplement may be of value during endurance exercise by increasing the availability of CHO.

Kirk J. Cureton

Papers

No effects of glycogen depleting exercise and altered diet composition on mood states.

Is the gender difference in peak VO2 greater for arm than leg exercise

Cardiovascular drift and Vo2max during cycling and walking in a temperate environment.

Breathlessness predicts perceived exertion in young women with mild asthma.

Effect of glucose polymer diet supplement on responses to prolonged successive swimming, cycling and running.