Resistance Training- Physiology

Resistance Training- Physiology - Resistance Training...

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Resistance Training Article: Resistance Training Muscle Power: Designing Programs that Work
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Strength ratio Ratio of weight lifted during a single or multiple RM test relative to one’s own body weight. Definitions 1 repetition maximum (1RM) The heaviest weight that can be lifted only The heaviest weight that can be lifted only once using good form. Maximum voluntary contraction (MVC) Peak muscular force development during a 1RM. 10 repetition maximum (10RM) The heaviest weight that can be lifted 10 times using good form.
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Repetition One complete movement of an exercise. Terminology Set A group of repetitions performed without stopping stopping. Repetition maximum (RM) The maximum amount of weight that can be lifted for a predetermined number of repetitions.
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Atrophy A reduction in muscle fiber size. Terminology (continued) Hypertrophy An enlargement in muscle fiber size. Load Recovery Time / Rest Intervals A given weight against a muscle(s) Time resting between sets **Warm-up Set – Volume – Rep Tempo- see article
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Load Assignment How Much Weight? 1RM = 1 repetition Maximum 2 RM ~ 93% 1RM 7 RM ~ 81% 1RM 3 RM ~ 91% 1RM 8 RM ~ 78% 1RM 4 RM ~ 88% 1RM 9 RM ~ 76% 1RM 5 RM ~ 86% 1RM 10 RM ~ 73% 1RM 6 RM ~ 83% 1RM
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Muscle Fitness… integration of: Muscle Strength Ability of muscle(s) to perform one repetition with maximum resistance Muscle Endurance Ability of a muscle(s) to perform many repetitions with sub-maximal resistance Muscle Power Ability of a muscle to produce great force in short amount of time
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Assessing Muscular Strength and Endurance Muscular strength assessed by determining repetition maximum (1 RM), the maximum resistance that can be lifted once Muscular endurance assessed by counting the maximum number of repetitions of a muscular contraction Muscle Power….?
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Strength Production Concentric Muscle force Greater than resistance force and the muscle shortens Eccentric Muscle force is less than resistance force and Muscle force is less than resistance force and the muscle lengthens Isometric Muscle force equals resistance force, no movement Capable Force Production Eccentric > Isometric > Concentric
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Agonist or Prime Mover Muscle(s) that are principally responsible for a given joint movement Antagonist Muscles that produce the opposite joint
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Resistance Training- Physiology - Resistance Training...

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