Journal ArticleDOI
American College of Sports Medicine Position Stand. Progression Models in Resistance Training for Healthy Adults
William J. Kraemer,Kent J. Adams,Cafarelli E,Gary A. Dudley,C R. Dooly,Feigenbaum Ms,Steven J. Fleck,Franklin B,Andrew C. Fry,Hoffman,Robert U. Newton,Jeff A. Potteiger,Michael H. Stone,Nicholas A. Ratamess,Travis Triplett-McBride +14 more
TLDR
In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary and emphasis should be placed on multiple-joint exercises, especially those involving the total body.Abstract:
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.read more
Citations
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Journal ArticleDOI
Methods to determine aerobic endurance
TL;DR: The present review examines methods available in the literature to assess aerobic endurance and concludes that there is no unique intensity corresponding to the AT, and the non-invasive determination of the AT using ventilatory and heart rate data instead of blood lactate concentration ([La- ]b) is not valid.
Journal ArticleDOI
An International Urogynecological Association (IUGA)/International Continence Society (ICS) joint report on the terminology for the conservative and nonpharmacological management of female pelvic floor dysfunction
Kari Bø,Helena Frawley,Bernard T. Haylen,Yoram Abramov,Fernando Almeida,Bary Berghmans,Maria Augusta Tezelli Bortolini,Chantale Dumoulin,Mario João Gomes,Doreen McClurg,Jane Meijlink,Elizabeth Shelly,Emanuel C. Trabuco,Carolina Walker,Amanda Wells +14 more
TL;DR: There has been an increasing need for the terminology on the conservative management of female pelvic floor dysfunction to be collated in a clinically based consensus report.
Journal ArticleDOI
Exercise training is not associated with improved levels of C-reactive protein or adiponectin
TL;DR: Regression analysis demonstrated that the change in percentage of body fat was significantly related to changes in insulin sensitivity, whereas changes in VO2 MAX, CRP, and adiponectin were not.
Journal ArticleDOI
Changes in inflammatory biomarkers following one-year of moderate resistance training in overweight women.
TL;DR: It is demonstrated that moderate-intensity RT significantly results in modest improvements of inflammatory markers without affecting cell adhesion molecules in overweight women.
Journal ArticleDOI
Exercise as a treatment for chronic low back pain
James Rainville,Carol Hartigan,Carol Hartigan,Eugenio Martinez,Eugenio Martinez,Janet Limke,Cristin Jouve,Cristin Jouve,Mark Finno +8 more
TL;DR: Exercise is safe for individuals with back pain, because it does not increase the risk of future back injuries or work absence, and substantial evidence exists supporting the use of exercise as a therapeutic tool to improve impairments in back flexibility and strength.
References
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Journal ArticleDOI
Resistance exercise in individuals with and without cardiovascular disease: Benefits, rationale, safety, and prescription an advisory from the committee on exercise, rehabilitation, and prevention, council on clinical cardiology, American Heart Association
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A cross-sectional study of muscle strength and mass in 45- to 78-yr-old men and women
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