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

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

ATS/ACCP statement on cardiopulmonary exercise testing.

The purpose of this investigation was to test whether the concept of critical power used in previous studies could be applied to the field of competitive swimming as critical swimming velocity (vcrit). The vcrit, defined as the swimming velocity over a very long period of time without exhaustion, was expressed as the slope of a straight line between swimming distance (dlim) at each speed (with six predetermined speeds) and the duration (tlim). Nine trained college swimmers underwent tests in a swimming flume to measure vcrit at those velocities until the onset of fatigue. A regression analysis of dlim on tlim calculated for each swimmer showed linear relationships (r2 greater than 0.998, P less than 0.01), and the slope coefficient signifying vcrit ranged from 1.062 to 1.262 m.s-1 with a mean of 1.166 (SD 0.052) m.s-1. Maximal oxygen consumption (VO2max), oxygen consumption (VO2) at anaerobic threshold, and the swimming also velocity at the onset of blood lactate accumulation (vOBLA) were also determined during the incremental swimming test. The vcrit showed significant positive correlations with VO2 at anaerobic threshold (r = 0.818, P less than 0.01), vOBLA (r = 0.949, P less than 0.01) and mean velocity of 400 m freestyle (r = 0.864, P less than 0.01). These data suggested that vcrit could be adopted as an index of endurance performance in competitive swimmers.

Determination and validity of critical velocity as an index of swimming performance in the competitive swimmer

Elastic behaviour of the human tendomuscular system during jumping was investigated by determination of the in vivo Achilles tendon force. A buckle-type transducer was implanted under local anaesthesia around the right Achilles tendon of an adult subject. After calibration, the Achilles tendon force was recorded together with the triceps surae muscle electromyogram activity and high speed filming and ground reaction force during: a maximal vertical jump from a squat position, a maximal vertical jump from an erect standing position with a preliminary counter-movement, and repetitive submaximal hopping on the spot. Jumping heights were 33, 40 and 7 cm in the squat, the counter movement, and the hopping positions, respectively. The peak Achilles tendon force and mechanical work by the calf muscles were 2233 N and 34 J in the squat jump, 1895 N and 27 J in the counter movement jump, and 3786 N and 51 J when hopping. The changes in tendon length were estimated assuming a stiffness constant calculated from the tendon architecture. The percentages of elastic energy stored in the Achilles tendon during jumping were 23 %, t7% and 34% of the total calf muscle work in the squat jump, the counter movement jump, and hopping, respectively.

In vivo achilles tendon loading' during jumping in humans

Twenty-one male volunteers (ages 23–25 years) were tested pre- and post training for maximal knee extension power at five specific speeds (1.05, 2.09, 3.14, 4.19, and 5.24 rad·s−1) with an isokinetic dynamometer. Subjects were assigned randomly to one of three experimental groups; group S, training at 1.05 rad·s−1 (n=8), group I, training at 3.14 rad·s−1 (n=8) or group F, training at 5.24 rad·s−1 (n=5). Subjects trained the knee extensors by performing 10 maximal voluntary efforts in group S, 30 in group I and 50 in group F six times a week for 8 weeks. Though group S showed significant increases in power at all test speeds, the percent increment decreased with test speed from 24.8% at 1.05 rad·s−1 to 8.6% at 5.24 rad·s−1. Group I showed almost similar increment in power (18.5–22.4 at all test speeds except at 2.09 rad·s−1 (15.4%). On the other hand, group F enhanced power only at faster test speeds (23.9% at 4.19 rad·s−1 and 22.8% at 5.24 rad·s−1).

Specificity of velocity in strength training.

The purpose of this investigation was to determine whether the critical swimming velocity (ν
crit), which is employed in competitive swimming, corresponds to the exercise intensity at maximal lactate steady state.ν
crit is defined as the swimming velocity which could theoretically be maintained forever without exhaustion and expression as the slope of a regression line between swimming distances covered and the corresponding times. A total of eight swimmers were instructed to swim two different distances (200 m and 400 m) at maximal effort and the time taken to swim each distance was measured. In the present study,ν
crit is calculated as the slope of the line connecting the two times required to swim 200 m and 400 m. vcrit determined by this new simple method was correlated significantly with swimming velocity at 4 mmol · 1−1 of blood lactate concentration (r = 0.914,P < 0.01) and mean velocity in the 400m freestyle (r = 0.977,P < 0.01). In the maximal lactate steady-state test, the subjects were instructed to swim 1600 m (4 x 400 m) freestyle at three constant velocities (98010, 100% and 102070 ofν
crit). At 100%ν
crit blood lactate concentration showed a steady-state level of approximately 3.2 mmol · 1− from the first to the third stage and at 98% ofν
crit lactate concentration had a tendency to decrease significantly at the fourth stage. On the other hand, at 102% ofν
crit, blood lactate concentration increased progressively and those of the third and fourth stages were significantly higher than those at 100% ofν
crit (P<0.05). These data suggest thatν
crit, which can be calculated by performing two timed, maximal effort swimming tests, may correspond to the exercise intensity at maximal lactate steady state.

Does critical swimming velocity represent exercise intensity at maximal lactate steady state

Maximal aerobic power was measured for 5–6 successive years in 50 Japanese schoolboys starting from the age of 9 or 13 yr. and for 2–3 yr in 6 superior junior runners from the age of 14 yr. A large increase in aerobic power was observed during the adolescent growth spurt for 7 schoolboys who trained between the ages of 9 and 14 yr. Aerobic power for 43 average schoolboys increased from 45.0 to 52.2 ml/kg.min between the ages of 13 and 17 yr. The aerobic power of 6 superior junior runners increased from 63.4 to 73.4 ml/kg.min between the ages of 14 and 17 yr. A remarkable increase in aerobic power was not observed in trained boys before the age of peak height growth velocity (PHV). Beginning approximately 1 yr prior to the age of PHV and thereafter, training effectively increased aerobic power above the normal increase attributable to age and growth. The highly developed aerobic power found in superior junior runners may have been derived from strenuous training and partially by genetically superior endowment.

Mitsumasa Miyashita

Papers

Determination and validity of critical velocity as an index of swimming performance in the competitive swimmer

In vivo achilles tendon loading' during jumping in humans

Specificity of velocity in strength training.

Does critical swimming velocity represent exercise intensity at maximal lactate steady state

Aerobic power as related to body growth and training in Japanese boys: a longitudinal study.