American College of Sports Medicine Position Stand. Progression Models in Resistance Training for Healthy Adults
01 Feb 2002-Medicine and Science in Sports and Exercise (Med Sci Sports Exerc)-Vol. 34, Iss: 2, pp 364-380
TL;DR: 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.
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TL;DR: In this article , the benefits of alternative resistance training methods in patients with cancer were investigated, such as eccentric, cluster set, and blood flow restriction, in terms of neuromuscular strength, hypertrophy, body composition and physical function.
01 Jan 2015
TL;DR: In this article, the effect of different Rest Intervals (RI) between sets of weight exercises on growth hormone concentrations in older adults was analyzed and the results suggest that the use of different RI between sets does not influence the GH concentrations in trained older women.
Abstract: 1 Abstract - The use of shorter rest intervals (RI) between sets of weight exercises has demonstrated to be a strategy to cause elevations of growth hormone concentrations (GH) in young adults. However, is not yet well established whether the magnitude of these elevations is influenced by the aging process. Thus, the aim of this study was to analyze the effect of different RI between sets of weight exercises on GH concentrations. Eighteen trained older women (65.8 ± 4.4 years; 70.2 ± 11.8 kg; 158.2 ± 5.1 cm) were submitted to two experimental exercise sessions in the leg press (separated by intervals between 48 and 72 hours). Both sessions consisted of three sets all performed with absolute loads of 15 maximal repetitions. Participants were instructed to perform maximum repetitions possible in each set until volitional muscle fatigue. In each experimental session, one of the different RI between sets was used: one minute (RI-1) or three minutes (RI-3). A randomized cross-over balanced design was used to determine the order of experimental sessions. Blood samples were collected to determine GH concentrations immediately be- fore and after leg press exercise. Only the session performed with RI-1 showed significant elevations (50.7%; P 0.05). The results suggest that the use of different RI between sets does not influence the GH concentrations in trained older women.
01 Jan 2010
TL;DR: Although the eccentric training led to an increase in extensor peak Torques as well as an improvement in most of the functional tests, the hypothesis that a strong correlation would be observed between peak torques and functional tests was not confirmed.
Abstract: Background: It is well known that eccentric training increases muscle strength and promotes greater neural activation, and therefore has been used in the recovery of knee extensors. The hypothesis of this study was that there would be a strong correlation between knee extensor torque and functional tests. Objectives: To investigate the relationship between knee extensor peak torque and functional tests of agility (runs) and propulsion (hop for distance) after short-term isokinetic eccentric training. Methods: Twenty healthy and active male undergraduate students (age 22.5±2.1 years; height 1.72±0.10 m; weight 67.8±9.5 kg; body mass index: 22.5±2.0 kg/m 2 ), with no abnormalities or history of injury of the limbs, performed an isokinetic assessment of the knee extensors and flexors and also functional tests before and after isokinetic training, which consisted of 3 sets of 10 MVECs at 30 o /s, with 3 minutes of rest between sets, twice a week for 6 weeks. Results: The eccentric training increased the extensor peak torque (16, 27 and 17%; P<0.01) and decreased the H/Q ratio (10, 20 and 13%; P<0.01) for the isometric and eccentric modes at 30°/s and 120°/s, respectively. It also decreased the time in two of the five agility tests (carioca and pivot diagonal; P<0.01), and increased the distance in the hop tests, for both dominant and non-dominant limbs (P<0.01). Conclusions: Although the eccentric training led to an increase in extensor peak torques as well as an improvement in most of the functional tests, the hypothesis that a strong correlation would be observed between peak torques and functional tests was not confirmed. Article registered in the Australian New Zealand Clinical Trials Registry (ANZCTR) under the number 12607000590460.
References
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TL;DR: The present paper is concerned with the central part of the motoneuron and the significance of its size in synaptic transmission and asks whether the cell bodies (and dendrites) connected with large and small motor fibers have different functional properties which can be recognized by their discharge characteristics.
Abstract: SINCE THE BEGINNINGS OF NEUROHISTOLOGY it has been recognized that neurons within the central nervous system vary widely in size, but the functional significance of this basic observation has never emerged from the realm of speculation. The largest cells have surface areas which are at least 100, perhaps 1,000, times greater than those of the smallest cells. Correspondingly, the diameters of axons in the central and peripheral portions of the nervous system range from less than .25 p. to more than 20 c-c. This broad spectrum of physical dimensions invites a search for functional correlates. This is one of a series of studies on the problem of size as it relates to spinal motoneurons. The preceding papers (21, 25) were concerned chiefly with the peripheral part of the motoneuron and the muscle fibers it innervates. They provided experimental evidence that the diameter of a motor nerve fiber is related to the number of muscle fibers it supplies. This finding seemed to make good sense: if a motor fiber innervates many muscle fibers and forms a large motor unit, it must have sufficient axonal substance to give off a large number of terminals. The present paper is concerned with the central part of the motoneuron and the significance of its size in synaptic transmission. It asks whether the cell bodies (and dendrites) connected with large and small motor fibers have different functional properties which can be recognized by their discharge characteristics. In order to investigate this problem one must be able to distinguish the signals of a large motoneuron from those of a small one. This may be done by recording their action potentials from thin filaments of lumbar ventral roots. As Gasser (8) demonstrated, the amplitudes of nerve impulses recorded externally from peripheral nerves are directly related to the diameters of their fibers. If it may be assumed that the diameters of axons are also related to the sizes of their cell bodies, as scattered histo-
2,232 citations
"American College of Sports Medicine..." refers background in this paper
...Force generation is further dependent upon motor unit activation, and motor units are recruited according to their recruitment threshold that typically involves the activation of the slower (lower force-producing) motor units before the faster (higher force-producing) units, that is, size principle (114)....
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TL;DR: It is concluded that high-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age.
Abstract: Muscle dysfunction and associated mobility impairment, common among the frail elderly, increase the risk of falls, fractures, and functional dependency. We sought to characterize the muscle weakness of the very old and its reversibility through strength training. Ten frail, institutionalized volunteers aged 90 ± 1 years undertook 8 weeks of high-intensity resistance training. Initially, quadriceps strength was correlated negatively with walking time (r= -.745). Fat-free mass (r=.732) and regional muscle mass (r=.752) were correlated positively with muscle strength. Strength gains averaged 174% ±31% (mean ± SEM) in the 9 subjects who completed training. Midthigh muscle area increased 9.0%± 4.5%. Mean tandem gait speed improved 48% after training. We conclude that high-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age. (JAMA. 1990;263:3029-3034)
2,186 citations
TL;DR: A new in vitro assay using a feedback enhanced laser trap system allows direct measurement of force and displacement that results from the interaction of a single myosin molecule with a single suspended actin filament.
Abstract: A new in vitro assay using a feedback enhanced laser trap system allows direct measurement of force and displacement that results from the interaction of a single myosin molecule with a single suspended actin filament. Discrete stepwise movements averaging 11 nm were seen under conditions of low load, and single force transients averaging 3-4 pN were measured under isometric conditions. The magnitudes of the single forces and displacements are consistent with predictions of the conventional swinging-crossbridge model of muscle contraction.
1,814 citations
"American College of Sports Medicine..." refers background in this paper
...Muscle fiber cross-sectional area (CSA) is positively related to maximal force production (71)....
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TL;DR: This advisory reviews the role of resistance training in persons with and without cardiovascular disease, with specific reference to health and fitness benefits, rationale, the complementary role of stretching, relevant physiological considerations, and safety.
Abstract: Position paper endorsed by the American College of Sports Medicine
Although exercise programs have traditionally emphasized dynamic lower-extremity exercise, research increasingly suggests that complementary resistance training, when appropriately prescribed and supervised, has favorable effects on muscular strength and endurance, cardiovascular function, metabolism, coronary risk factors, and psychosocial well-being. This advisory reviews the role of resistance training in persons with and without cardiovascular disease, with specific reference to health and fitness benefits, rationale, the complementary role of stretching, relevant physiological considerations, and safety. Participation criteria and prescriptive guidelines are also provided.
Although resistance training has long been accepted as a means for developing and maintaining muscular strength, endurance, power, and muscle mass (hypertrophy),1 2 its beneficial relationship to health factors and chronic disease has been recognized only recently.3 4 5 Prior to 1990, resistance training was not a part of the recommended guidelines for exercise training and rehabilitation for either the American Heart Association or the American College of Sports Medicine (ACSM). In 1990, the ACSM first recognized resistance training as a significant component of a comprehensive fitness program for healthy adults of all ages.6
Both aerobic endurance exercise and resistance training can promote substantial benefits in physical fitness and health-related factors.3 5 Table 1⇓ summarizes these benefits and attempts to weigh them according to the current literature.3 Although both training modalities elicit benefits in most of the variables listed, the estimated weightings (ie, in terms of physiological benefits) are often substantially different. Aerobic endurance training weighs higher in the development of maximum oxygen uptake (Vo2max) and associated cardiopulmonary variables, and it more effectively modifies cardiovascular risk factors associated with the development of coronary artery disease. Resistance training offers greater development of muscular strength, endurance, and mass. It also assists in the …
1,032 citations
TL;DR: Data suggest that MM is a major determinant of the age- and gender-related differences in skeletal muscle strength, independent of muscle location (upper vs. lower extremities) and function (extension vs. flexion).
Abstract: The isokinetic strength of the elbow and knee extensors and flexors was measured in 200 healthy 45- to 78-yr-old men and women to examine the relationship between muscle strength, age, and body com...
1,029 citations