Principles of Strengthening Exercise PDF

Principles of strengthening exercise 1. Reason for exercise STRENGTH - Conditional basic physical quality → most important - Ability to overcome or oppose an external weight or resistance through muscle contraction - Classifications: - Dynamic, which implies an acce...

Principles of strengthening exercise 1. Reason for exercise STRENGTH - Conditional basic physical quality → most important - Ability to overcome or oppose an external weight or resistance through muscle contraction - Classifications: - Dynamic, which implies an acceleration (throwing) or static, which produces a deformation (push) - Active, that includes maximum strength, swift force and resistance force; or reactive, which is the one in which we take the advantage of the elastic and reactive components (plyometrics) - If we train one type, transfer to others is low DERIVED CAPACITIES - The rest of the conditional basic physical qualities are different manifestations of strength - Endurance: : ability to maintain a more or less intense effort for as long as possible, against fatigue. - Aerobic endurance: long duration and low intensity. - Anaerobic endurance: short duration and high intensity - Speed: ability to perform one or more movements in the shortest possible time. - Reaction speed: limited by the speed of neural drive. - Execution speed: muscle contraction speed. - Flexibility: ability to perform a movement in the largest possible range. - Muscular elasticity - Joint mobility EFFECTS OF STRENGTH TRAINING - Neural adaptations: - Efficiency improvement in the neural recruitment pattern. - Improvements in CNS activation. - Improvements in the synchronization of motor units. - Slowing of neural inhibitor reflexes. - Inhibition of the Golgi tendon organ. - Muscular adaptations (hypertrophy) - Increase in myofibrils. - Increase of actin-myosin myofilaments. - Increase in sarcoplasm. - Increase of connective tissue (if it develops very quickly --> muscle rupture --> use of steroids). MUSCLE ATROPHY - Loss of muscle mass that generates a decrease of size, strength and mobility. - In cases of immobilization, the loss is more abrupt in the first week (3% - 4% per day). - It mainly affects the type 1 fibers. - The recovery is longer than the immobilization. - Muscle memory: ability of the muscles to recover the performance lost after a period of inactivity --> shorter recovery. CROSS-TRAINING 2. Types of exercise STATIC STRENGTH: ISOMETRIC EXERCISE - It involves tension without change in muscle length - If we want to increase hypertrophy: - 70-75% MR - 3 - 30 seconds per repetition - Total: 80 - 150 seconds of sustained contraction - If we want to increase maximum strength: - 80 - 100% MR - 1 - 5 seconds per repetition - Total: 30 - 90 second of sustained contraction - Benefits: - To avoid overly fatigue while still acquiring neuromuscular adaptations. - To improve strength in any joint position. - To improve sports specific movement that requires mainly isometric strength. - To improve strength without pain and movement in injured patients. DYNAMIC STRENGTH: CONCENTRIC EXERCISE - The force provided by the muscle is greater than the resistance - Relationship aim - number of repetitions: - Strength → 6-8 repetitions. - Hypertrophy → 10-12 repetitions. - Endurance → > 15 repetitions. - Intensity: 60-85% depends on the objective. - Benefits: - Increase in muscle strength. - Decrease of the risk of injury compared to eccentric. - Shorter recovery after exercise - Disadvantages: minor muscular adaptations DYNAMIC STRENGTH: ECCENTRIC EXERCISE - The force provided by the muscle is minor than the resistance. - Dosage: - Sets: 3-5. - Repetitions: 6-8. - Execution: very slow speed. - Benefits: - Increase in muscle strength. - Increase of tissue elasticity. - Increase of neuromuscular adaptations. - Increase of the proprioceptive qualities - Disadvantages: Greater risk of injury. DYNAMIC STRENGTH: CONCENTRIC-ECCENTRIC EXERCISE - It combines shortening - stretching cycles taking advantage of elastic force. - Example of dosage in plyometric exercise: - Sessions: 1-2 per week. - Sets: 10-30. - Repetitions: 10 - 25. - Rest between sets: 2 - 8 minutes. - Intensity depends on the height. - Benefits: - Favour the transfer from strength to speed or explosive force. - Increase of the rhythm of activation of the motor units. - Increase of the neuromuscular adaptations → powerful and fast gestures. - Improvement of the efficiency → decrease the coupling times between the eccentric and concentric phase. DYNAMIC STRENGTH: ISOKINETIC EXERCISE - It is performed at a constant and preselected speed, while the resistance varies to compensate for the force applied at each point of range of motion. - Benefits: - Decrease the risk of injury. - Increase in muscle strength. - Improvement of the ability to control the force in the joint - Disadvantages: - Exercise equipment is overpriced. - It is done in laboratory conditions → do not resemble reality.  3. Types of resistance EFFORTS OF SHORT DURATION AND MAXIMUM STRENGTH - Energy: - Chemical bond of ATP - Phosphocreatine (PC) - Fibers: type IIb - Limited muscles stores of ATP and PC, which are depleted in a few seconds - The energetic substrates are in permanent resynthesis - For example: weightlifting EFFORTS OF SHORT DURATION AND HIGH INTENSITY - Energy: - Glucose (form of glycogen) - Anaerobic glycolysis - Fibers: type IIa - Limited muscles stores of glycogen - Lactate is produced but could be recycled as fuel; however, in the absence of oxygen, Krebs cycle is not enough and lactic acid accumulates (anaerobic threshold) → exhaustion and muscle pain - For example: 1500 meters EFFORTS OF LONG DURATION - Energy: - Aerobic glycolysis - Fat oxidation - Aerobic glycolysis is an efficient pathway for energy, but has limited glycogen stores (muscle and liver) - When glycogen runs out → collapse - Beta oxidation of free fatty acids is the less efficient pathway, and it is only used for very prolonged efforts - There are large reserves available but their yield is very small - Fibers: type I - For example: marathon ENERGY SOURCES AND RESISTANCE TYPES - Anaerobic endurance: - ATP: immediate form of energy expenditure - Phosphocreatine: facilitates the resynthesis of ATP if the exercise lasts up to 30 seconds - Aerobic endurance: - Glucose: predominates from 3 minutes of exercise - Fat acids: starts at 20 minutes and predominates from 4 hours of exercise AEROBIC-ANAEROBIC TRANSITION - Lactic threshold: - Intensity of physical activity in which the oxygen supply is unable to sustain energy production. - When I start using lactate → the beginning of the anaerobic or lactic threshold, and the transition zone. - Aim: to determine the capacity of energy production at very high speeds. LESS TRAINED PEOPLE --> MORE LACTATE FOR LESS AMOUNT OF TRAINING - Ventilatory threshold: equivalent to what happens in the blood but at respiratory level  4. Execution of exercise EXECUTION TIME It is the set of times you invest in each of the parts of a single repetition of a specific exercise - Eccentric phase time: spend at least 2 - 3 seconds because it is the most relevant in the gain of strength. - Transition time: must be reduced to increase the ability to take advantage of the elastic energy accumulated from the eccentric phase for the concentric phase. - Concentric phase time: it is essential for the generation of movement, so it is usually trained under the order "as fast as possible". - End pause time: time in which you maintain the peak of concentric phase EXECUTION FORCE It is the capacity with which we generate intramuscular tension against a determined resistance, in a single repetition of a specific exercise - MR: highest force that the neuromuscular system can generate in a single maximal contraction. - Relationship aim - RM - repetitions: - Anatomical adaptation: 30-40% MR → 30-50 repetitions. - Resistance strength: 50-70% MR → 15-20 repetitions. - Hypertrophy: 70-85% MR → 10-12 repetitions. - Strength: 60-85% MR → 6-8 repetitions. - Maximum strength: 85-100% MR → 1-6 repetitions. - Power: 30-60% MR → 1-6 repetitions. EXECUTION SPEED It is the speed at which the athlete is able to move a load, expressed in meters per second --> the most reliable indicator of intensity - Maximum speed: maximum possible speed against a load that we can control. - Dynamic maximum force: to mobilize a maximum load as fast as possible (MR in the shortest time). - Power: to generate the greatest possible force in the shortest possible time. - Resistance to power: to generate the maximum force possible, in the shortest possible time and in a sustained manner over time. - Resistance to force: to maintain a rate of force against a load that we can control sustained over time. 5. Exercise technique TECHNIQUE Way of executing sports actions following a series of temporal-spatial patterns models that guarantee efficiency. - Position: way of placement of the body parts before interacting with the exercise equipment. - Grip: way of holding the barbell or dumbbell to move the load. - Displacement: dynamic changes of position during the execution of the exercise. - Breathing: way of acquiring and expelling air coupled to the execution of the exercise. POSITION - Standing: - Upright spine. - Legs hip-width apart. - Arms close to the body - Trunk flexion: - Knees extending without locking. - Straight back maintaining physiological curvatures. - Shoulders aligned - Knees flexion: - Heels stuck to the ground. - Semi-inclined spine without fully flexing the trunk. - Arms aligned by the lateral side of the knees GRIP - Supine grip: - Palms facing the ceiling - Most used for exercises that work biceps - Prone grip: - Palms facing the ground - Most used for rowing and pull-ups - Hammer or neutral grip: - Palms looking at each other - Most used for opening, and exercises that work triceps - Mixed or alternate grip: - One palm facing the ceiling and the other one facing the ground - Most used for dead weight DISPLACEMENT There is no perfect method, but it depends on: - Aim - Risk of injury - Specific Gesture - Structural or functional limitations of the subject BREATHING - Active breathing: - Inhalation during the concentric phase - Exhalation during the eccentric phase - Most used in dynamic exercises with overload - Passive breathing: - Inhalation during the eccentric phase - Exhalation during the concentric phase - Most recommended → need to oxygenate to make the effort - Valsalva technique: - To stay in apnoea during the concentric phase - Should not be performed or recommended → increase of the internal pressure (vascular, intrathoracic, intracranial) → collapse.-> high risk of cardiovascular events 6. Exercise program design PARAMETERS - Aim: - Recovery or rest: - Pure muscle strength - Between sets - Muscle endurance - Between sessions - Muscle power - Duration - Sets - Session - Repetitions GENERAL RECOMMENDATIONS (HEALTHY SUBJECT) - Pure muscle strength: 6-8 MR. - Muscle endurance: 15-20 MR. - Muscle power: < 10 MR at very high speed --> loss of speed minor than 20%. - Sets, repetitions and rest: - Isometric exercises: 4 S x 20" (60" rest). - Isotonic exercises: 6 S x 8 R (60" rest) or 4 S x 12 R (90" rest). - Duration: 45 minutes --> when an hour passes all the hormones have run out. - Sessions: 2-3 weekly sessions, separated by 48 hours. - Progression: when the perceived intensity decreases --> increase 5% load.