Transcript 投影片 1

Specialized Strength Training
陳建名
2015/7/21
Introduction
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Research supported the principles
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Relatively infrequent workouts
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Relatively brief workouts
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6 or more seconds per repetition
Relatively full movement range
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One set of 8~12 reps for 8~12 ex’s
Relatively slow movement speed
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2 or 3 sessions per week
Through extended and flexed joint positions
Relatively small progressions
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1~3 pound weightload increases
Estimated Reps at Percent of 1
Repetition Maximum
Reps:
%1RM
1
2
3
4
5
6
7
8
9
10 11 12 15
Brzycki
100
95
90
88
86
83
80
78
76
75
Baechle
100
95
93
90
87
85
83
80
77
75
67
65
dos
Remedios
100
92
90
87
85
82
70
65
60
75
72
70
Basic strength program for
average adults
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Resistance training
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An integral part of an adult fitness
program
A sufficient intensity to enhance strength,
muscular endurance, and maintain fat-free
mass
Progressive, individualized, and provide a
stimulus to all the major muscle groups
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Resistance training programs
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One set of 8-10 ex’ that conditions the major
muscle groups 2-3days a week is recommended
Multiple-set regimens may provide greater
benefits (if time allows)
8-12 reps of each ex’
Older and frail persons(50-60 y/o and above),
10-15 reps may be more appropriate
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Results
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American College of Sports Medicine
exercise guidelines
Westcott and Guy 1996
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The results means
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As good as those attained using more
demanding and complex ex’ protocols
A brief strength training program can be
highly effective for muscle conditioning
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Basic strength training program
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12 ex’
Pair exercise for opposing muscles
Staring with the legs and progressing to
the upper body, arms, midsection, and
neck groups
1 set each ex’
Weightload 8-12 RM
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Basic strength training program
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moderate movement speed (about 6 secs)
full range
12 reps can be completed, weightload
increased by 5% or less
2 or 3 days a week (90% as much benefit
from twice a week as three-day-a-week
training)
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Strict training procedures
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ACSM 1998, Sudy 1991, Westcott 1987
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12 reasons to strength train
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Avoid muscle loss
Avoid metabolic rate
reduction
Increase muscle mass
Increase metabolic rate
Reduce body fat
Increase bone mineral
density
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Improve glucose
metabolism
Increase gastrointestinal
transit speed
Reduce resting blood
pressure
Improve blood lipid levels
Reduce low back pain
Reduce arthritic pain
Strength training guidelines
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Frequency
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Duration
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8-12 reps on each machine, 6 secs per rep.
Intensity
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Every-other-day VS. Back-to-back
Heavy enough to fatigue the target m. group within
8-12 rep.
Speed
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6 secs per rep. , 2 secs to lift, 4 secs to lower
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Strength training guidelines
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Range
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Progression
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Full range of pain free j’t movement
Greater m. effort, j’t flexibility, and performance
power
Adding 1~3 pounds
Progressive resistance is the key to continued
strength development
Continuity
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Machine to machine in order
Works the muscles from larger to smaller groups
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Recommendations for safe and
effective exercise participation
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Treat exercise as positive rather than
negative
Maintain regular workouts
Discontinue your workout in the event of
illness or injury
Record important information regarding
each training session
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Recommendations for safe and
effective exercise participation
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Wear specifically-designed athletic shoes
and lightweight exercise clothing
Drink plenty of water before, during, and
after exercise
Wait 2 hours after a large meal to engage
in vigorous exercise
Eat nutritionally sound meals
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Implementation options for the
basic strength training
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Aerobic activity (moderate effort level)
does not interfere with strength
development (McCarthy et al 1995)
Adding stretching exercise may have dual
benefits, enhancing flexibility and strength
development
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Workout for weight loss
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Muscle mass and energy
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At rest a pound of muscle requires over 35
calories a day for ongoing remodeling
process (Campbell et al. 1994)
Inactive individuals lose about 5 pounds of
muscle every decade of adult life
Lack of strength ex’ → less muscle
→ reduced metabolic rate → reduced
energy need → more calories store in fat
cells
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Fat loss
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Endurance training does not replace
muscle tissue that has been lost or
prevent further muscle loss
Strength training and dieting may be the
best way to simultaneously add muscle
and lose fat (Darden 1987)
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Study 1 (Role of strength exercise
in weight loss program)
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Study 2 (Role of diet in weight loss
program)
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Weight loss program
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12 basic Nautilus exercises
Endurance ex’
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Stationary cycling and treadmill walking
Begins at present fitness level and progresses
gradually to 25 mins of continuous aerobic
activity
Warm up, steady-state, cool down
Does not elicit more than 75% HR max
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Weight loss program
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No response differences whether the
strength training is performed before or
after the endurance exercise
(Westcott and La Rosa Loud 1999)
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Participant motivation
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Over weight individuals experienced
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Diet programs (most)
Exercise programs (few)
Misconception that strength training
increases bodyweight
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Participant motivation
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Clear training
objectives
Concise instruction
and precise
demonstration
Attentive supervision
Appropriate
assistance
One task at a time
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Gradual progression
Positive reinforcement
Specific feedback
Careful questioning
Pre and post exercise
dialogue
Weight loss marketing model
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Nautilus weight loss program
80 members per session
Total 320 participants per year
The program fee is $250 per person
$80,000 in annual income
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Basic strength program for cellulite
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1 set of 10-15 rep. , slow speed, full range
Hip and thigh muscles
Leg curl, leg extension, hip add., hip abd.,
leg press
10 minutes for completion
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Basic endurance program for cellulite
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10 minutes of continuous ex’ on a
treadmill, cycle, stepper, etc…
2 mins warm up
2 mins cool down
70% HR max
3 days a week
8 weeks
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Extended program
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5 more ex’ for the upper body and midsection
muscles
Recommended machines
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Bench press
Compound row
Overhead press
Abdominal
Low back
20 mins strength, 20 mins endurance
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Senior strength
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Small class format
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10-week senior exercise program
6 person class with 2 instructors
25-30 minutes strength training(12 ex’)
20-25 minutes aerobic activities
1 set of 8-12 rep. in each ex’
Increase weightload 2-3 pounds
Slow speed (6 secs per rep.), full range
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Training exercises for shorter session
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Training frequency and set
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2 and 3 training sessions per week to be equally
effective
(DeMichele et al. 1997)
Single and multiple-set training protocols have
proven effective for increasing muscle strength
and mass in senior men and women (Frontera et al. 1988)
Compare 1 and 3 sets of ex’ have found no
difference during the first few months
(Starkey et al. 1996)
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Training resistance
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60~90% of max resistance
Under 60%
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Over 90%
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Light and provide less muscle building
stimulus
Heavy and may present more injury risk
70~80
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Safe and effective weightload range
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Training repetitions
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8 repetitions with 80% max resistance
12 repetitions with 70% max resistance
Frail older adult
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Somewhat lighter weightloads that permit
about 15 rep. per set
(Feigenbaum and Pollock 1999)
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Training technique
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Body stability and back support
Avoid unnecessary blood pressure
elevation
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Exhale during concentric
Inhale during eccentric
Never hold their breath
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Elderly strength training study
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Youth strength
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Damage or not??
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We were led to believe that resistance
training would damage the bone growth
plates and retard their musculoskeletal
development
In fact, there has never been a case
reported
Strength training influences on bone
formation
(NSCA 1995)
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(Morris et al. 1997)
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Study 1
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10 y/o boys and girls made overall
strength gains of 74% after 2 months of
twice-a-week training
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Study 2
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Changes in chest press strength for ex’ and control
subjects over 8-week training and 8-week detraining
periods(24 subjects, mean age 10 years)
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Study 3
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Changes in body composition for exercisers and controls
after 8-week training period (42 subjects, mean age 11
tears)
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Strength training guidelines
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Ex’ selection
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Ex’ frequency
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2 or 3 non-consecutive days per week
Ex’ sets
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8-10 basic strength ex’ (major m. groups)
1 or more sets of each ex’
Ex’ repetitions
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8-12 rep. per set
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Strength training guidelines
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Ex’ resistance
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Ex’ progression
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Minimum momentum
Ex’ range
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5 % or less
Ex’ speed
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75% of max resistance
Full range, moderate muscle stretch to full muscle
contraction
Ex’ breathing
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continuously
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Program considerations
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A pre participation physical exam
Emotional maturity to accept coaching
Adequate supervision by coaches
Should be a part of an over all comprehensive program
Warm-up and cool-down
Dynamic concentric and eccentric contraction
Full ROM
Competition is prohibited
No maximum lift should ever be attempted
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High rep. low load VS. low rep.
high load in youth strength training
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Studies
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Advanced strength training
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Design for high intensity strength
training
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1-set training is highly effective
Multiple-set training is more productive for
advanced exercisers???
A less time consuming approach
(Feigenbaum 1999)
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High-intensity strength training
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High intensity training
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Extend the length of ex’ repetition
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Slow down the repetition speed
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High intensity training
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Extend the length of ex’ set
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Increase the strength building stimulus by
fatiguing more muscle fiber
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Pre-exhaustion training
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For example
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8-12 chest cross to fatigue the pectoralis
major
Move as quick as possible perform 4-6 rep. to
push a deeper level pectoralis major
Highly effective
No more than 2 sessions per week
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(Westcott 1996)
Combined procedures program
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Upper body strength program
for wheelchair users
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SCI individuals
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Better fitness level
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Higher quality of life
More easily accomplishing daily tasks
Developing greater skill and challenge in sport
Decrease cardiovascular disease
Reduce m. atrophy
Increase resting metabolic rate
Psychological and social benefit
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Exercise protocol
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Overview of the equipment
Physical considerations when developing a
fitness program for SCI members
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The physiology of an SCI injury
Common medical conditions resulting from SCI
Physical considerations during exercise
Automatic nervous system impairment
Additional staff training and education
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Types of machines
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Weight stack machine
Hydraulic machine
Pneumatic machine
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Merit & Demerit of Weight
Training
Merit：
• Visual feedback increase the motivation
• Suitable for strengthening gross muscle
• Simple
Demerit：
• Usually done with low speed and put too much resistance=
joint can be easily damaged
• Doing the training with high speed, inertia causes impact force
and joint get too much stresses.
• Weight stack machine is intimidating because of its shape, size
and looks. User feel that they are controlled by machine..
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Merit & Demerit of pneumatic
machine
Merit：
• Resistance can be adjusted with ramp resistance
• Not so much stress on joints
• Speed training
• You can train both main and opposing muscle
• No intimidating, small and light
• Silent
Demerit：
• No visual feedback from the machine (there are no
weight stacks so you can not see how much work you
are doing.
Cannot see how “hard worker” you are).
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Merit & Demerit of hydraulic
machine
Merit：
• Not so much stress on joints.
• Speed training is possible
• Small and no intimidating
• Silent
Demerit：
• Only concentric contraction training
• No visual effects
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Pneumatic training machines
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set the resistance by pushing the button
increase resistance stepless
Both low and high speed training is
possible, no stress on joints, soft feeling
Safe and no extra stress（no inertia）
Noiseless （no sounds of iron weight
stack..）
Small and light
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Resistance curves
Impulse force
Speed is approx. 5rpm
When you train fast, resistance
changes because of inertia
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Resistance
escapes
Stable Torque curve
（safe and effective）
Pneumatic machines
Adduction/Abduction
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Leg Press Incline
Leg extension/curl
Lat Pull
Abdomen/back
Nature transmission design
Torque
Leg press
Leg extension
Abduction/Adduction
Range of joint motion
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Thank you for your attention
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