Strength Training Fundamentals

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Questions and Answers

What primarily governs strength improvements in muscles during training?

Duration of the training session

Type of exercise performed

Overload intensity applied (correct)

Frequency of workouts

Which type of resistance training equipment provides constant speed and variable resistance?

Kettlebells

Cam devices

Isokinetic equipment (correct)

Free weights

Which of the following training methods focuses on sudden explosive movements?

Progressive resistance exercise

Hydraulic resistance training

Plyometric training (correct)

Isometric strength training

What is an example of a common weightlifting equipment?

Barbells Signup and view all the answers

Which training principle suggests that muscles strengthen when trained near their maximum force-generating capacity?

Overload principle Signup and view all the answers

How often should novices and intermediates typically train according to the guidelines?

2 to 3 times per week Signup and view all the answers

What is the recommended approach for engaging muscle groups during exercise?

Large muscle groups before small muscle groups Signup and view all the answers

What is more beneficial for strength improvement during resistance training?

A fast rate of moving resistance Signup and view all the answers

What is the appropriate recommendation for rest intervals in power training?

2 to 3 minutes between sets Signup and view all the answers

What is the purpose of periodization in training?

To sub-divide a macrocycle into mesocycles Signup and view all the answers

What is the primary purpose of cable tensiometry?

Indicate subject's strength score through pointer deflection Signup and view all the answers

Which method involves progressively adding weight until a maximum lift is achieved?

One-repetition maximum Signup and view all the answers

Which of the following accurately describes dynamometry?

It uses a steel spring to measure external force applied directly. Signup and view all the answers

What is crucial during the one-repetition maximum testing?

Rest interval between lifts Signup and view all the answers

Which technique primarily measures muscle force without significant change in muscle length?

Cable tensiometry Signup and view all the answers

The weight increments typically used in one-repetition maximum testing are between:

2.2 to 11 lb Signup and view all the answers

What is a disadvantage of using cable tensiometry?

Limits testing to isometric muscle actions Signup and view all the answers

Which of the following methods does NOT assess muscle strength directly?

Body composition analysis Signup and view all the answers

What is the main focus of Circuit Resistance Training (CRT)?

Prolonged submaximal effort Signup and view all the answers

Which percentage of 1-RM is typically lifted during CRT?

40 to 55% Signup and view all the answers

What is the typical duration for which one should lift weights during CRT?

30 seconds Signup and view all the answers

What contributes to delayed-onset muscle soreness (DOMS)?

Minute tears in muscle tissue Signup and view all the answers

How long can delayed-onset muscle soreness (DOMS) last after unaccustomed exercise?

3 to 4 days Signup and view all the answers

Which type of muscle actions induces greater DOMS?

Eccentric muscle actions Signup and view all the answers

What physiological changes may occur in response to unaccustomed exercise that can lead to DOMS?

Alteration in the cell's calcium regulation Signup and view all the answers

What should be noted about existing muscle damage and subsequent muscle activities?

Existing damage does not impair the repair process Signup and view all the answers

What percentage of 1-RM is the weight lifted for 7 to 10-RM for untrained individuals?

68% Signup and view all the answers

Which equation correctly predicts 1-RM weight from 7 to 10-RM weight for trained individuals?

1-RM (kg) = 1.172 × 7 to 10-RM (kg) – 7.704 Signup and view all the answers

What is the primary function of isokinetic dynamometers?

To control speed and measure maximum force generated at preset velocities Signup and view all the answers

When evaluating strength, which factor should be recognized according to the given considerations?

Individual differences in body size and composition Signup and view all the answers

Before strength testing, which element should not be standardized?

Subject's clothing style Signup and view all the answers

What is one of the key components to ensure thorough warm-up before strength testing?

Uniformity in duration/intensity Signup and view all the answers

Which of the following is not a consideration for strength testing?

Providing personalized coaching during tests Signup and view all the answers

The force platforms are primarily used to assess which type of force application?

Vertical jumping force Signup and view all the answers

What is one potential negative effect of combining different exercise modes?

Antagonistic intracellular signaling mechanisms Signup and view all the answers

How does aerobic training affect resistance training success?

It limits muscle's adaptive response to resistance training Signup and view all the answers

Which statement about the impact of resistance training on cardiovascular fitness is true?

It produces no improvement in VO2max or submaximal exercise heart rate. Signup and view all the answers

What percent of isokinetic eccentric muscle strength do male power lifters lose after two weeks of detaining?

12% Signup and view all the answers

Which muscle fiber area is affected by a cessation of resistance training?

Type II fiber area Signup and view all the answers

What is the typical energy expenditure during light-to-moderate weightlifting exercises?

3 to 4 METs Signup and view all the answers

What typical heart rate response is observed during resistance training?

Light-to-moderate, ≤130 b·min−1 Signup and view all the answers

What is a common misconception regarding the benefits of resistance training?

It results in higher aerobic capacity than aerobic training Signup and view all the answers

Study Notes

Muscular Strength Training

Muscular strength training aims to increase the ability of muscles to generate force.
Four common methods for assessing muscular strength are cable tensiometry, dynamometry, one-repetition maximum (1-RM), and computer-assisted methods.
Optimal methods for increasing muscular strength involve progressive resistance training, specifying the number of sets, repetitions, frequency and relative intensity.
Strength training adaptations occur in response to muscular overload.

Case Study - Anthony

Anthony, a 64-year-old physician, seeks a strength training program after being inactive due to the COVID pandemic.
His current routine primarily involves walking throughout the day.
The goal is to design a strength training program suitable for his situation

Assessing Muscle Strength

Muscle strength is the maximum force a muscle produces.
Measurement methods include cable tensiometry, dynamometry (measuring force), 1-RM (one-repetition maximum), computer-assisted electromechanical and isokinetic methods.
Isokinetic exercises use a machine with a predetermined speed, providing constant resistance through the entire range of motion.

Cable Tensiometry

Increasing force on a cable depresses a riser, showing the strength-generating capability of the relevant muscle(s).
This method measures force in static or isometric muscle contractions.

One-Repetition Maximum (1-RM)

This method measures the highest weight a person can lift only one time.
Initial estimations are made, and weight is incrementally increased until the individual reaches their maximum lifting capacity.
Rest breaks are necessary between lifts

Dynamometry

External forces applied compress a steel spring within the device.
The pointer's movement, based on the spring's compression, reflects the applied force.
Measurements are made for various muscle groups and conditions.

Computer-Assisted, Electromechanical, and Isokinetic Methods

Force platforms, electromechanical devices (e.g leg press), and isokinetic dynamometers are used to measure muscular force and strength in different movements.
Isokinetic dynamometers control the speed of the movement to provide consistent resistance throughout.

Strength-Testing Considerations

Standardized instructions are essential for consistent testing.
Uniform warm-up duration and intensity are required.
Prior practice reduces the learning effect on results.
Body position consistency is crucial.
Defining a predetermined minimum trial number or repetitions is needed.
Test measures should be consistently reproducible.
Individual differences in body composition influence results.

Difference in Maximum Weight Lifted Between Genders

Male and female lifters have different maximum weight lifted, even after accounting for body mass.
The percentage of a male lifter's maximum weight lifted typically achieved by a female lifter varies across weight classes.

Training Muscles to Become Stronger

Muscles strengthen proportionally to the intensity of training.
Progressive-resistance training is integral, involving isometric, isokinetic, and plyometric exercises.

Resistance Training Equipment Categories

Free weights (barbells and dumbbells) are among the most common tools.
Isokinetic machines provide constant speed and variable resistance.
Cam devices offer concentric/eccentric movements and variable resistance.

Training Muscles to Become Stronger (continued)

Strength Training increases muscle capacity at the existing maximum force generation
The intensity of the overload is a critical factor in influencing strength gains, rather than the type of exercise.

Different Muscle Actions

Concentric contractions involve muscle shortening during motion.
Eccentric contractions involve muscle lengthening during motion.
Isometric contractions involve no visible muscle change while maintaining tension.

Resistance Training

Most common forms involve lifting and lowering a weight or resisting a force.
Dynamic constant external resistance (DCER) uses weight plates along a pulley system.

Progressive Resistance Exercise (PRE)

Beginners (8-12 RM) and intermediate (1-12RM) lifters perform multiple sets
Advanced-level lifters use lower repetition ranges (1-6RM)
Rest periods (3 mins) are implemented between sets to allow for muscle recovery, before incrementally increasing weights.

Progressive Resistance Exercise (PRE) - Continued

The number of repetitions is adjusted to provide a challenge to the lifter.
Starting with a manageable weight, slowly increasing it to continuously challenge the muscle.
Proper form for all exercises should be maintained.
Rest intervals are essential and time-critical for optimizing strength improvement.

Periodization

Macrocycles are broken down into mesocycles and weekly microcycles to progressively increase intensity and decrease volume for optimal performance.
Phases of preparation, first transition, competition, and second transition (recovery) are implemented throughout the training macrocycle.

Isometric Strength Training

Maintaining a constant muscle length while generating force without visible movement.
Suitable for specific, functional movements and functional strength.
Limitations include less direct application in functional sports training

Isokinetic Resistance Training

Muscle is overloaded at a consistent speed.
Opposing force is present throughout the entire range of motion (ROM).
Muscles fully mobilize their force-generating capacity across all ROM.

Plyometric Training

Jumping to leverage stretch-recoil characteristics of muscles, such as the stretch reflex.
Quick stretching phase followed by intense contractions for power and strength optimization.

Body Weight-Loaded (Closed-Kinetic Chain) Training

Training is typically performed with both agonist and antagonist muscles working together
Distal segments bear the main burden of the body weight or a portion of it
This type of training activates both agonist and antagonist muscles in the kinetic chain.

Core Training/Strengthening

The core is a set of muscles that enclose the torso.
This technique is used for dynamic stabilization, trunk/lumbal, and core pillar training.
This technique targets specific core groups associated with movements.
It usually focuses on multiple components and muscles.

Explosive Power Development

Focuses on improving speed, force, and strength for powerful movements.
Explosively generating large forces in short duration
Develops and improves neural adaptations and skill

Adaptations that occur with Strength Training

Neural adaptations are more notable in the early stages of training.
Elevating motorneuron output is key for notable strength increases at the beginning, often before significant muscle growth.
Hypertrophy becomes the stronger factor later into training.

Neural and Muscular Adaptations in Strength Improvement

Nerve conduction velocity (NVC) varies between body parts.
Electromyography and Nerve Conduction Velocity tests can be used to examine neuromuscular dysfunction.

Changes in Muscle Fiber Size That Accompany Training-Induced Hypertrophy

Increase in muscular tension with training, stimulating muscle growth.
Hypertrophy reflects biological adaptation to increased workload.
Loads will elicit muscle growth over time after only a few weeks of training
Muscle remodelling happens prior to cross-sectional enlargement of muscles

Metabolic Adaptations

Training enhances the capacity for anaerobic and aerobic energy transfer efficiency of muscle fibers.
Fast-twitch and slow-twitch fiber adaptation reflects the effects of training on various metabolic mechanisms.

Muscle Cell Remodeling

Skeletal muscle is a dynamic tissue.
Muscle fibers constantly adapt and remodel based on usage frequency and intensity.
Myogenic stem cells can differentiate into new fibers.
Fiber transformation happens based on the demands of the training

Muscle Plasticity

New muscle fibers originate from satellite cells through longitudinal splitting.
The existing muscle fibers enlarge, which is the primary factor for strength increases during training

Changes in Muscle Fiber Type with Resistance Training

Changes to muscle fibers don't appear in the early phases of resistance training.
Skeletal muscle fiber type compositions are fundamentally similar even after extended resistance training

Muscle Hypertrophy in Men and Women

Men tend to have a larger gain in muscle size from resistance training than women due to their larger initial muscle mass.
Muscular enlargement percentages for men and women are largely similar.
Gender plays a role in the physiological responses to training.

Special Considerations (Resistance Training Guidelines for Health Enhancement)

Competitive athletes require optimizing strength, power, and hypertrophy with high intensity training (1-6 RM).
Middle-aged and older adults focus on maintaining muscle and bone mass, and muscular endurance (8-15 RM, 2x weekly).

Resistance Training for Children

Supervised training focusing on concentric actions is employed, using relatively high repetitions and a lessened resistance.
The goal is to minimize epiphyseal fractures, spinal injuries, and back pain.

Does Resistance Training Plus Aerobic Training Equal Less Strength Improvement?

Combining different exercise types can affect the response to each type of training.
Energetic expenditure required for aerobic activity could diminish the impact of resistance training.

Factors That Interact to Develop and Maintain Muscle Mass

Genetic predisposition, physical activity, neural activation, nutritional status, and environmental elements combine to develop and maintain muscular development.

Detraining Effects on Muscle

Muscle strength declines and other adaptations can reverse quickly if resistance training is stopped.
A loss of approximately 12% of isokinetic muscle strength was seen within two weeks of ceasing the training program for male powerlifters.
A decrease in type II muscle fibers and an overall decrease in muscle strength may be seen.

Circuit Resistance Training (CRT)

Alternating between several exercises with very brief rest periods improves overall muscle endurance and conditioning.
It often employs a range of weights between 40-55% strength of 1RM, with a 15-s rest break between exercises.
This method is better for endurance and overall conditioning.
This type of training is also helpful for improving body composition, muscular strength, and overall cardiovascular fitness.

Delayed Onset Muscle Soreness (DOMS)

Delayed muscle soreness after exercise is common.
Appears 24-72 hours after exercise and lasts 1 to 4 days, caused by the damage from exercise.
Factors that lead to DOMS are muscle tears, osmotic pressure changes, spasms, overstretching connective tissue, inflammation, and cellular calcium regulation.
This is a normal adaptation for body tissue and is needed for gains in strength.

Phases in DOMS Development and Healing

Different phases and outcomes for post-exercise muscle soreness, beginning with the damaging exercise to muscle repair concluding to increased muscle resistance.
Muscle cells experience stress and repair and adapt over time.
This process needs time to fully heal and repair.

Muscle Soreness Ratings

Ratings are used to help determine the level and progression of muscle soreness.
Soreness levels are often measured during multiple sessions and over time.

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Test your knowledge on the essential principles of strength training and resistance methods. This quiz covers topics such as training frequency, equipment types, explosive movements, and adherence to training guidelines. Perfect for novices and intermediate fitness enthusiasts looking to enhance their understanding.