Download or read book The Impact of High Vs Low load Resistance Training on Measures of Muscle Activation Strength Body Composition and Hormonal Markers written by Marissa Laina Bello and published by . This book was released on 2022 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Resistance training has shifted towards a high- vs low-load training approach. Heavier loads are suggested to maximally recruit motor units and optimize strength adaptations, whereas lower loads stimulate hypertrophy. However, a majority of the research has not used a true strength range when assessing load. Therefore, the purpose of this investigation was to examine and determine significant differences in strength, body composition, and hormonal markers over nine weeks of high- or low-load resistance training. Secondary purposes of the current investigation were to assess and quantify training load for resistance training using sEMG sensor-embedded compression shorts. 17 recreationally-trained males were randomized into two groups with training loads of 30 or 85% 1-RM. Both groups completed nine weeks of whole-body resistance training three days per week, with exercises performed as three sets to failure per movement. Measures were collected at baseline and every three weeks after, including muscle thickness, body composition, isometrics/isokinetic strength, and hormonal status (testosterone and cortisol). Predicted 1-RM testing was performed pre- and post-training. Both groups demonstrated significant hypertrophy and strength, although the 85% showed greater improvements in the predicted 1-RM and the isokinetic peak torque values. There were also significant differences between groups for muscle load and training load as measured by the wearables, indicating the technology was able to differentiate between resistance training intensities. However, there were no changes in any of the hormonal markers either in basal levels or acutely post-exercise. Overall, our results suggest a similar hypertrophy and hormone response occurs in both low- and high-load groups when training to failure, but the high-load results in greater strength improvements and higher muscle load output when measured by wearable technology.
Download or read book The Effects of a 12 week Resistance Training Program Combined with Casein Or Whey Protein Supplementation on Body Composition Muscle Strength and Markers of Satellite Cell Activation in Older Males written by Annie G. Allison and published by . This book was released on 2010 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: Resistance training and protein supplementation have been shown to increase muscle mass and strength, and thus may be an effective method to combat muscle wasting (sarcopenia) that occurs with aging. Thirty-six males (62.5 yrs, 177 cm and 95.25 kg) were randomly assigned to ingest either whey isolate protein, casein protein or carbohydrate while participating in a 12-week high intensity resistance training program. Resistance training increased both upper and lower body strength, body mass and lean muscle mass while decreasing body fat percentage. However, no effects from training were observed on serum anabolic hormones and indirect markers of satellite cell activation. A trend towards significantly higher lower body strength was observed in the whey isolate (p=0.053) and casein (p=0.086) groups, respectively, compared to carbohydrate placebo group. The present study suggests protein supplementation in conjunction with high intensity resistance training may be important in combating sarcopenia.
Download or read book Osteosarcopenia written by Gustavo Duque and published by Elsevier. This book was released on 2022-03-04 with total page 350 pages. Available in PDF, EPUB and Kindle. Book excerpt: Falls, fractures, frailty, osteoporosis and sarcopenia are highly prevalent in older persons. While the concept of osteosarcopenia is new, it is a rapidly evolving and cross-disciplinary problem. Prevention and treatment are challenging and a combined therapeutic approach is needed. Osteosarcopenia provides evidence-based information on how to prevent and treat these conditions at multiple settings, including multiple illustrations, care pathways and tips to easily understand the pathophysiology, diagnostic methods and therapeutic approach to these conditions. This work evaluates the potential for a link between osteoporosis, sarcopenia and obesity. Presents diagnostic and therapeutic tips that facilitate the design and implementation of new care pathways, impacting the wellbeing of our older population Provides cross-disciplinary understanding by experts from the bone/osteoporosis field and the muscle/sarcopenia field Covers muscle and bone biology, mesenchymal stem cells, age-related changes and cross-talk between muscle, fat and bone, falls and fracture risk, glucose metabolism, diagnosis, imaging, and genetics of osteosarcopenia
Download or read book Science and Development of Muscle Hypertrophy written by Brad J. Schoenfeld and published by Human Kinetics. This book was released on 2016-06-24 with total page 224 pages. Available in PDF, EPUB and Kindle. Book excerpt: Muscle hypertrophy—defined as an increase in muscular size—is one of the primary outcomes of resistance training. Science and Development of Muscle Hypertrophy is a comprehensive compilation of science-based principles to help professionals develop muscle hypertrophy in athletes and clients. With more than 825 references and applied guidelines throughout, no other resource offers a comparable quantity of content solely focused on muscle hypertrophy. Readers will find up-to-date content so they fully understand the science of muscle hypertrophy and its application to designing training programs. Written by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, this text provides strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors with a definitive resource for information regarding muscle hypertrophy—the mechanism of its development, how the body structurally and hormonally changes when exposed to stress, ways to most effectively design training programs, and current nutrition guidelines for eliciting hypertrophic changes. The full-color book offers several features to make the content accessible to readers: • Research Findings sidebars highlight the aspects of muscle hypertrophy currently being examined to encourage readers to re-evaluate their knowledge and ensure their training practices are up to date. • Practical Applications sidebars outline how to apply the research conclusions for maximal hypertrophic development. • Comprehensive subject and author indexes optimize the book’s utility as a reference tool. • An image bank containing most of the art, photos, and tables from the text allows instructors and presenters to easily teach the material outlined in the book. Although muscle hypertrophy can be attained through a range of training programs, this text allows readers to understand and apply the specific responses and mechanisms that promote optimal muscle hypertrophy in their athletes and clients. It explores how genetic background, age, sex, and other factors have been shown to mediate the hypertrophic response to exercise, affecting both the rate and the total gain in lean muscle mass. Sample programs in the text show how to design a three- or four-day-per-week undulating periodized program and a modified linear periodized program for maximizing muscular development. Science and Development of Muscle Hypertrophy is an invaluable resource for strength and conditioning professionals seeking to maximize hypertrophic gains and those searching for the most comprehensive, authoritative, and current research in the field.
Download or read book The Effects of Resistance Training on Muscular Fitness Muscle Morphology and Body Composition in Elite Female Athletes a Systematic Review written by and published by . This book was released on 2023 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Abstract: Background Well programmed strength and conditioning training is an indispensable part of the long-term training process for athletes in individual and team sports to improve performance and prevent injuries. Yet, there is a limited number of studies available that examine the effects of resistance training (RT) on muscular fitness and physiological adaptations in elite female athletes. Objectives This systematic review aimed to summarize recent evidence on the long-term effects of RT or combinations of RT with other strength-dominated exercise types on muscular fitness, muscle morphology, and body composition in female elite athletes. Materials and Methods A systematic literature search was conducted in nine electronic databases (Academic Search Elite, CINAHL, ERIC, Open Access Theses and Dissertations, Open Dissertations, PsycINFO, PubMed/MEDLINE, Scopus, and SPORTDiscus) from inception until March 2022. Key search terms from the MeSH database such as RT and strength training were included and combined using the operators "AND," "OR," and "NOT". The search syntax initially identified 181 records. After screening for titles, abstracts, and full texts, 33 studies remained that examined the long-term effects of RT or combinations of RT with other strength-dominated exercise types on muscular fitness, muscle morphology, and body composition in female elite athletes. Results Twenty-four studies used single-mode RT or plyometric training and nine studies investigated the effects of combined training programs such as resistance with plyometric or agility training, resistance and speed training, and resistance and power training. The training duration lasted at least 4 weeks, but most studies used ~ 12 weeks. Studies were generally classified as 'high-quality' with a mean PEDro score of 6.8 (median 7). Irrespective of the type or combination of RT with other strength-dominated exercise regimens (type of exercise, exercise duration, or intensity), 24 out of 33 studies reported increases in muscle power (e.g., maximal and mean power; effect size [ES]: 0.23 Cohen's d 1.83, small to large), strength (e.g., one-repetition-maximum [1RM]; ES: 0.15 d 6.80, small to very large), speed (e.g., sprint times; ES: 0.01 d
Download or read book NSCA s Essentials of Personal Training written by NSCA -National Strength & Conditioning Association and published by Human Kinetics. This book was released on 2011-10-27 with total page 996 pages. Available in PDF, EPUB and Kindle. Book excerpt: Comprehensive and research based, the second edition of NSCA's Essentials of Personal Training is the resource to rely on for personal training information and guidance. With state-of-the-art knowledge regarding applied aspects of personal training as well as clear explanations of supporting scientific evidence, NSCA’s Essentials of Personal Training, Second Edition, is also the authoritative preparation text for those preparing for the National Strength and Conditioning Association’s Certified Personal Trainer (NSCA-CPT) exam. This essential reference was developed by the NSCA to present the knowledge, skills, and abilities required for personal trainers. With contributions from leading authorities in the field, the text will assist both current and future personal trainers in applying the most current research to the needs of their clients: A discussion on nutrition outlines the role of the personal trainer in establishing nutrition guidelines, including the application of nutrition principles for clients with metabolic concerns. The latest guidelines on client assessment from prominent organizations—such as the American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC)—keep personal trainers up to speed on the latest assessment protocols. New information is presented on flexibility training and cardiovascular exercise prescription as well as a discussion of research on the effectiveness of stability ball training. Revised information on design of resistance training programs incorporates the latest information on the application of periodization of training. New information addressing injuries and rehabilitation prepares personal trainers to work with clients with special concerns such as orthopedic conditions, low back pain, ankle sprains, and hip arthroscopy. New guidelines for determining resistance training loads will assist those whose clientele includes athletes. A variety of fitness testing protocols and norms allows readers to select from several options to evaluate each component of fitness. A new instructor guide and image bank aid instructors in teaching the material to students. NSCA’s Essentials of Personal Training, Second Edition, focuses on the complex process of designing safe, effective, and goal-specific resistance, aerobic, plyometric, and speed training programs. Featuring over 200 full-color photos with accompanying technique instructions, this resource offers readers a step-by-step approach to designing exercise programs with special attention to the application of principles based on age, fitness level, and health status. Using comprehensive guidelines and sample clients portrayed in the text, readers can learn appropriate ways to adjust exercise programs to work with a variety of clients while accommodating each client’s individual needs. Personal trainers will appreciate the book’s presentation of detailed exercise programming guidelines for specific populations. Modifications and contraindications to exercise are given for prepubescent youth, older adults, and athletes as well as for clients who are overweight or obese or have eating disorders, diabetes, heart disease, hypertension, hyperlipedimia, spinal cord injury, multiple sclerosis, and cerebral palsyIn addition, the book provides clear, easy-to-understand guidelines for initial client consultation and health appraisal. For those preparing for the NSCA-CPT exam, this second edition features new and revised study questions at the end of each chapter. These questions are written in the same style and format as those found on the NSCA-CPT exam to fully prepare candidates for exam day. For efficient self-study, answers to study questions and suggested solutions for the applied knowledge questions are located in the back of the text. Chapter objectives and key points provide a framework for study and review of important information, while sidebars throughout the text present practical explanations and applications of scientific concepts and theory. The second edition of NSCA’s Essentials of Personal Training is the most comprehensive resource available for current and future personal trainers, exercise instructors, fitness facility and wellness center mangers, and other fitness professionals. Unmatched in scope, this text remains the leading source for personal training preparation and professional development.
Download or read book Educating the Student Body written by Committee on Physical Activity and Physical Education in the School Environment and published by National Academies Press. This book was released on 2013-11-13 with total page 503 pages. Available in PDF, EPUB and Kindle. Book excerpt: Physical inactivity is a key determinant of health across the lifespan. A lack of activity increases the risk of heart disease, colon and breast cancer, diabetes mellitus, hypertension, osteoporosis, anxiety and depression and others diseases. Emerging literature has suggested that in terms of mortality, the global population health burden of physical inactivity approaches that of cigarette smoking. The prevalence and substantial disease risk associated with physical inactivity has been described as a pandemic. The prevalence, health impact, and evidence of changeability all have resulted in calls for action to increase physical activity across the lifespan. In response to the need to find ways to make physical activity a health priority for youth, the Institute of Medicine's Committee on Physical Activity and Physical Education in the School Environment was formed. Its purpose was to review the current status of physical activity and physical education in the school environment, including before, during, and after school, and examine the influences of physical activity and physical education on the short and long term physical, cognitive and brain, and psychosocial health and development of children and adolescents. Educating the Student Body makes recommendations about approaches for strengthening and improving programs and policies for physical activity and physical education in the school environment. This report lays out a set of guiding principles to guide its work on these tasks. These included: recognizing the benefits of instilling life-long physical activity habits in children; the value of using systems thinking in improving physical activity and physical education in the school environment; the recognition of current disparities in opportunities and the need to achieve equity in physical activity and physical education; the importance of considering all types of school environments; the need to take into consideration the diversity of students as recommendations are developed. This report will be of interest to local and national policymakers, school officials, teachers, and the education community, researchers, professional organizations, and parents interested in physical activity, physical education, and health for school-aged children and adolescents.
Download or read book Monitoring Metabolic Status written by Institute of Medicine and published by National Academies Press. This book was released on 2004-08-29 with total page 469 pages. Available in PDF, EPUB and Kindle. Book excerpt: The U.S. military's concerns about the individual combat service member's ability to avoid performance degradation, in conjunction with the need to maintain both mental and physical capabilities in highly stressful situations, have led to and interest in developing methods by which commanders can monitor the status of the combat service members in the field. This report examines appropriate biological markers, monitoring technologies currently available and in need of development, and appropriate algorithms to interpret the data obtained in order to provide information for command decisions relative to the physiological "readiness" of each combat service member. More specifically, this report also provides responses to questions posed by the military relative to monitoring the metabolic regulation during prolonged, exhaustive efforts, where nutrition/hydration and repair mechanisms may be mismatched to intakes and rest, or where specific metabolic derangements are present.
Download or read book The Effects of High Vs Low volume Resistance Training Combined with Critical Reflection on Muscular Hypertrophy and Strength written by Jason Dellatolla and published by . This book was released on 2020 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: Purpose: Investigate the effects of low- and high-volume RT combined with critical reflection on muscular size and strength. Methods: This study randomized trained men into two groups: LVR and HVR. Muscle strength was assessed via 3RM tests in the squat, stiff-leg deadlift and leg press. Muscle hypertrophy was evaluated through a combination of DXA, BodPod, and ultrasound (US) measurements. Results: Strength in all compound lifts increased significantly among both groups; between group differences favoured HVR. Significant increases in indicators of hypertrophy were discovered for DXA LBM, FFM via BodPod, and several measures of muscle thickness. Critical reflection improved RT preparedness and chronic performance - albeit to a "low" degree. The main themes that emerged were: training facilitators, obstacles, behaviours, focus, cognitions, exercise technique, effort, mental resilience, recovery. Conclusion: Ecologically-valid RT regimens significantly improve muscular strength and indicators of hypertrophy. Critical reflection was deemed to be beneficial to RT.
Download or read book Anthropometric Standardization Reference Manual written by Timothy G. Lohman and published by . This book was released on 1991-01-01 with total page 96 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book Essentials of Strength Training and Conditioning written by Thomas R. Baechle and published by Human Kinetics. This book was released on 2008 with total page 660 pages. Available in PDF, EPUB and Kindle. Book excerpt: Now in its third edition, Essentials of Strength Training and Conditioningis the most comprehensive reference available for strength and conditioning professionals. In this text, 30 expert contributors explore the scientific principles, concepts, and theories of strength training and conditioning as well as their applications to athletic performance. Essentials of Strength Training and Conditioningis the most-preferred preparation text for the Certified Strength and Conditioning Specialist (CSCS) exam. The research-based approach, extensive exercise technique section, and unbeatable accuracy of Essentials of Strength Training and Conditioningmake it the text readers have come to rely on for CSCS exam preparation. The third edition presents the most current strength training and conditioning research and applications in a logical format designed for increased retention of key concepts. The text is organized into five sections. The first three sections provide a theoretical framework for application in section 4, the program design portion of the book. The final section offers practical strategies for administration and management of strength and conditioning facilities. -Section 1 (chapters 1 through 10) presents key topics and current research in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sport nutrition, and sport psychology and discusses applications for the design of safe and effective strength and conditioning programs. -Section 2 (chapters 11 and 12) discusses testing and evaluation, including the principles of test selection and administration as well as the scoring and interpretation of results. -Section 3 (chapters 13 and 14) provides techniques for warm-up, stretching, and resistance training exercises. For each exercise, accompanying photos and instructions guide readers in the correct execution and teaching of stretching and resistance training exercises. This section also includes a set of eight new dynamic stretching exercises. -Section 4 examines the design of strength training and conditioning programs. The information is divided into three parts: anaerobic exercise prescription (chapters 15 through 17), aerobic endurance exercise prescription (chapter 18), and periodization and rehabilitation (chapters 19 and 20). Step-by-step guidelines for designing resistance, plyometric, speed, agility, and aerobic endurance training programs are shared. Section 4 also includes detailed descriptions of how principles of program design and periodization can be applied to athletes of various sports and experience levels. Within the text, special sidebars illustrate how program design variables can be applied to help athletes attain specific training goals. -Section 5 (chapters 21 and 22) addresses organization and administration concerns of the strength training and conditioning facility manager, including facility design, scheduling, policies and procedures, maintenance, and risk management. Chapter objectives, key points, key terms, and self-study questions provide a structure to help readers organize and conceptualize the information. Unique application sidebars demonstrate how scientific facts can be translated into principles that assist athletes in their strength training and conditioning goals. Essentials of Strength Training and Conditioningalso offers new lecture preparation materials. A product specific Web site includes new student lab activities that instructors can assign to students. Students can visit this Web site to print the forms and charts for completing lab activities, or they can complete the activities electronically and email their results to the instructor. The instructor guide provides a course description and schedule, chapter objectives and outlines, chapter-specific Web sites and additional resources, definitions of primary key terms, application questions with recommended answers, and links to the lab activities. The presentation package and image bank, delivered in Microsoft PowerPoint, offers instructors a presentation package containing over 1,000 slides to help augment lectures and class discussions. In addition to outlines and key points, the resource also contains over 450 figures, tables, and photos from the textbook, which can be used as an image bank by instructors who need to customize their own presentations. Easy-to-follow instructions help guide instructors on how to reuse the images within their own PowerPoint templates. These tools can be downloaded online and are free to instructors who adopt the text for use in their courses. Essentials of Strength Training and Conditioning, Third Edition,provides the latest and most comprehensive information on the structure and function of body systems, training adaptations, testing and evaluation, exercise techniques, program design, and organization and administration of facilities. Its accuracy and reliability make it not only the leading preparation resource for the CSCS exam but also the definitive reference that strength and conditioning professionals and sports medicine specialists depend on to fine-tune their practice.
Download or read book The Effects of Low Volume HIIT Vs Periodized HIIT on Changes in Body Composition and Muscular Strength in Sedentary Women with Obesity written by Annie B. De La Rosa and published by . This book was released on 2018 with total page pages. Available in PDF, EPUB and Kindle. Book excerpt: The purpose of this study was to determine the effects of two high intensity interval training (HIIT) regimens (low volume (LOW) and periodized (PER)) on changes in body composition and muscular strength in sedentary, obese women. METHODS: Seventeen women (age = 37.5 ± 10.5 yr.; BMI = 39.1 ± 4.3 kg/m2) were randomized into LOW or PER and completed a 6-week exercise intervention. Participants completed three training sessions/week, two in the laboratory and one on their own either at home or in a gym. Pre- and post-training, body composition and muscular strength of the knee extensors and flexors were assessed via air displacement plythesmography and isokinetic dynamometry, respectively. RESULTS: There were no significant changes (p > 0.05) in body mass, fat mass, or waist-to-hip ratio in response to training. There was a significant change in percent body fat (p = 0.03), percent fat free mass (p = 0.03), and absolute fat free mass (p = 0.03) in LOW, but not PER in response to training, yet no group X time interaction (p >0.05). There were no significant changes in peak knee extension torque (p = 0.36) or peak knee flexion torque (p = 0.75) in response to training and no group X time interaction (p >0.05). CONCLUSIONS: Low volume HIIT improved body composition, while periodized only maintained body composition in sedentary, obese women. Neither regimen improved muscular strength, which suggests that obese women desiring to increase strength should initiate more intense HIIT or partake in formal resistance training.
Download or read book Resistance Training Impact on Muscular Strength Body Composition and Body Image and Sex Differences in Response to Training written by Matthew Allen Danielson and published by . This book was released on 2006 with total page 72 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book Effects of Superslow Vs Traditional Resistance Training on Strength Power and Body Composition written by Christopher M. Neils and published by . This book was released on 2004 with total page 68 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book Concurrent Aerobic and Strength Training written by Moritz Schumann and published by Springer. This book was released on 2018-10-31 with total page 408 pages. Available in PDF, EPUB and Kindle. Book excerpt: This book provides an extensive guide for exercise and health professionals, students, scientists, sport coaches, athletes of various sports and those with a general interest in concurrent aerobic and strength training. Following a brief historical overview of the past decades of research on concurrent training, in section 1 the epigenetic as well as physiological and neuromuscular differences of aerobic and strength training are discussed. Thereafter, section 2 aims at providing an up-to-date analysis of existing explanations for the interference phenomenon, while in section 3 the training-methodological difficulties of combined aerobic and strength training are elucidated. In section 4 and 5, the theoretical considerations reviewed in previous sections will then be practically applied to specific populations, ranging from children and elderly to athletes of various sports. Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications is a novel book on one of the “hot topics” of exercise training. The Editors' highest priority is to make this book an easily understandable and at the same time scientifically supported guide for the daily practice.
Download or read book The Influence of Time equated Training Programs on Muscle Hypertrophy Strength and Body Composition written by Chad Dolan and published by . This book was released on 2015 with total page 80 pages. Available in PDF, EPUB and Kindle. Book excerpt: The purpose of this study was to determine if barbell circuit training (RTC) as a model for concurrent training is superior to high intensity interval (CTHI) or moderate intensity continuous (CTMI) cycling for changes in muscular strength, hypertrophy, and body composition. Eleven trained males were recruited and counterbalanced into three groups. Each program featured three alternating days of resistance training per week, with one of the above time-equated (30-minute) concurrent training modalities between sessions. All groups increased muscular strength (p0.05, RTC=7.48%, CTHI=10.32%, CTMI=15.74%) with no group differences (p0.05). Increases in upper body muscle hypertrophy were similar in RTC and CTMI (p0.01, RTC=20.18%, CTMI=20.97%), increases in lower body muscle hypertrophy only occurred in CTMI (VM: p=0.01, 38.59%, VLP: p=0.07, 13.33%), while no hypertrophy changes were detected in CTHI (p0.05), no group experienced changes in body composition (p>0.05). These findings ix suggest similar muscle performance benefits from barbell circuit or cycling concurrent training.
Download or read book Whole body Electromyostimulation A Training Technology to Improve Health and Performance in Humans written by Wolfgang Kemmler and published by Frontiers Media SA. This book was released on 2020-07-08 with total page 160 pages. Available in PDF, EPUB and Kindle. Book excerpt:
