STRENGTH TRAINING A. Muscular fitness 1. strength a. General (1) maximal force exerted in a single maximal voluntary contraction (2) likely of having more strength than we are capable of from a voluntary standpoint b. Stimulants to increase MVC (1) IKAI (author) - other ways to generate force (a) Shout - (Ki, Chi ) (b) Drugs (c) Hypnosis (d) Noise - ie. Gunshots (e) Cold H2O - 20 % increase (2) Works by not increasing the exiteatory response but decreases the inhibitory response c. Factors that influence strength training (1) inhibition (2) amount of connecting fibers (3) fibers contractile states (a) nature of myofibril (4) mechanical advantage of the lever system (5) sex (male or female) (6) muscle fiber size and type (7) age (8) length of muscle at the time of contraction (9) testosterone (a) may be an indirect cause (b) affects aggression d. female strength gains limited by (1) athletic opportunity or encouragement (2) facilities (3) socioculteral issues (they have shifted though) (4) coaching * females increase strength without as much hypertrophy as men, may be due to an increased nervous development 2. Resistance training approaches a. for sports b. for recreational exercises c. occupational resources (fastest growing) d. physical rehabilitation e. cardiac rehabilitation * this is the most misunderstood area of athletics * success is determined by self-discipline and determination * takes 2 months to see sig. changes in strength and general appearance f. Components (1) strength (2) power (3) endurance * almost all resistance training benefits each g. Principles (1) Overload Principle (a) work out at or near maximal and progressively increase the resistance (2) Progressive resistance (a) periodically increase the resistance past what you are working at to improve strength 3. Different phases of training a. Off season (1) main objective is to increase strength and power in those muscles related to the event or movement pattern while maintaining a reasonable body weight b. Pre season (8-10 weeks prior to the season) (1) main objective is to develop and help refine the energy systems in the event c. In season (1) maintenance of strength (2) develop the skill better (3) practice 2 times per week B. Strength Practices 1. Isometrics a. General (1) joint is in a fixed position (2) no observable change in joint angle (3) primarily used for grip strength and hamstrings (hand dynamometer or a cable tensiometer) b. Imaginative approaches (1) add electrical stimulation to isometrics (2) add heat to isometrics (3) feedback to enhance isometrics (4) gravity induced isometrics c. Rehabilitation (1) may have the greatest benefit d. Concerns (1) Valsalva Maneuver (a) increases BP (b) not recommended for cardiac patients e. Summary (1) most gains occur within first 5 weeks (2) 25 - 35 % of the people don't respond at all (3) the most effective way is not agreed upon (4) gains are relatively greater when the initial state of training is low (5) training should be done at or near a maximal effort (a) should last long enough so that all fibers can be fully recruited (6-10 sec) (b) several times daily (c) at least 5 times per week (6) strength gains are specific to the joint angle (a) 50% drop off in strength with a 20% change in the angle (b) therefore, recruit 2 other joint angles ,pref. 20 degrees above and below the angle you want to train at (7) Soreness does not diminish strength (8) Functional isometric training (a) little research (b) short explosive movement followed by a sustained contraction in a fixed position may prove to be the best way (c) it is good for getting past sticking points 2. Dynamic (1) general (a) either i) isotonic ii) isokinetic iii) variable resistant a. Isotonic (1) constant resistant throughout the range of motion (2) does not have to be a full range of motion, as sometimes this may not be the best way to train (3) LOAD INTENSITY is what is of concern (4) it is most like the majority of sports (5) repetition maximum (RM) is the way it is commonly measured (6) De Lorne System (1945) (a) first systematic isotonic program (b) promoted the idea of PRE (c) often is used as the standard of comparison (d) consists of i) 1 set of 1/2 10 RM ii) 1 set of 3/4 10 RM iii) 1 set of full 10 RM (7) Oxford System (1951) (a) do the heavy weight first (b) then decrease it (c) has been shown to be better (8) may be psychologically advantageous to use the isotonic (a) subjects see the improvement (9) compared to isometric, isotonic increases endurance and hypertrophy more (10) allows for a faster recovery from fatigue (11) develops a more uniform strength (12) Deitrick says (a) strength i) 90 % of max, 1-3 RM (b) hypertrophy i) 80 % of max, 5-8 RM (c) endurance i) 70 % of max, 8-12 RM (13) General (a) develop/exercise large muscles first (b) don't use 2 successive exercises on the same muscle group i) core exercises a) develop large muscle groups ii) assistant exercises a) develop smaller muscles (c) Frequency i) if have been working out less than 6 months a) exercise 3 times per week on non-consecutive days ii) over 6 months a) can do a split training program (mon-tues, thurs- fri) iii) 1.5 - 2 years + a) can do a double split program (3 times per week) (d) time i) avg person = 50 min ii) Joe Stud = 1.5 - 2 hr (e) concentric vs. eccentric i) differences are unimportant ii) eccentric produces more soreness 3. Isokinetic a. Perrine - 1965 b. force is developed against a constant velocity c. Reasons for this exercise: (1) lower muscle and joint pain (2) athletes may make more gains after other methods have ceased to improve (3) may be a transfer between speed of training and speed of performance (4) seems to activate more muscle fibers for a longer time (5) little muscle soreness has been reported d. General (1) Make the training speed equal to or greater than the performance speed (a) speeds range from 0 to 400 degrees per second i) if train at slow speed a) get gains only at slow ii) if train at fast speeds a) get gains at both fast and slow (2) make the patterns of movement similar (3) 3 sets of 8-15 reps I. ADAPTIONS TO STRENGTH TRAINING (SEE ARTICLES) A. Improvements depend on 1. the amount of cross sectional area that can be increased 2. how much the active motor units can be increased B. Age factors 1. if less than 20 , or over 35, then will have less ability to increase absolute strength than those 20-35 2. with the elderly, strength gains are more related to increased in the nervous system 3. childrens gains in strength are limited by an immature nervous system a. cannot recruit as many motor units C. Sex factors 1. the % of gains between males and females are equal 2. females recruit more motor units 3. males hypertrophy more D. Long term 1. there is a plateau for increases in strength and size 2. long term strength gains are more related to increased motor recruitment