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
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Journal ArticleDOI
Physical Training Injuries and Interventions for Military Recruits
TL;DR: The Army should anticipate increased injury and attrition rates when discontinuing screening and/or fitness programming for low-fit recruits, and recommend resuming pre-enlistment fitness screening and fitness programming before low-fitting recruits begin entry-level training.
Journal ArticleDOI
Adherence to Behavioral Interventions for Stress Incontinence: Rates, Barriers, and Predictors
Diane Borello-France,Kathryn L. Burgio,Patricia S. Goode,Wen Ye,Alison C. Weidner,Emily S. Lukacz,John Eric Jelovsek,Catherine S. Bradley,Joseph I. Schaffer,Yvonne Hsu,Kimberly Kenton,Cathie Spino +11 more
TL;DR: Adherence to PFM exercises and bladder control strategies for SUI can be high and sustained over time, however, behavioral interventions to help women link exercise to environmental and behavioral cues may only be beneficial over the short term.
Journal ArticleDOI
Patellofemoral Pain Syndrome and Modifiable Intrinsic Risk Factors; How to Assess and Address?
TL;DR: An easy and practical protocol for assessment of modifiable risk factors and effective and feasible measures to address them is introduced and intervention packages appropriate for this purpose are introduced.
Journal ArticleDOI
Effect of Movement Velocity During Resistance Training on Dynamic Muscular Strength: A Systematic Review and Meta-Analysis
TL;DR: It is suggested that fast and moderate-slow resistance training improve dynamic muscular strength similarly in individuals within a wide range of training statuses and ages.
Journal ArticleDOI
Resistance training and cardiac hypertrophy: unravelling the training effect.
TL;DR: It is proposed that when LV geometry is altered after RT, the pattern is usually concentric hypertrophy in Olympic weightlifters, not uncommon in bodybuilders, and a conceptual framework is offered to help explain why cardiachypertrophy is not always found in RT athletes.
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.
Journal ArticleDOI
High-Intensity Strength Training in Nonagenarians: Effects on Skeletal Muscle
Maria A. Fiatarone,Elizabeth C. Marks,Nancy D. Ryan,C. N. Meredith,Lewis A. Lipsitz,William J. Evans +5 more
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.
Journal ArticleDOI
Single myosin molecule mechanics: piconewton forces and nanometre steps
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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
Michael L. Pollock,Barry A. Franklin,Gary J. Balady,Bernard Chaitman,Jerome L. Fleg,Barbara J. Fletcher,Marian C. Limacher,Ileana L. Piña,Richard A. Stein,Mark A. Williams,Terry L. Bazzarre +10 more
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.
Journal ArticleDOI
A cross-sectional study of muscle strength and mass in 45- to 78-yr-old men and women
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).