Acute Effects Of Different Number Of Sets On Peak Force And Physical Performance After A Rt Session In Recreational Trained Subjects

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Acute Effects of Different Number of Sets on Peak Force and Physical Performance After a RT Session in Recreational-trained Subjects

Author : Robert Talamantez
Publisher :
ISBN 13 :
Total Pages : 36 pages
Book Rating : 4.:/5 (126 download)

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Book Synopsis Acute Effects of Different Number of Sets on Peak Force and Physical Performance After a RT Session in Recreational-trained Subjects by : Robert Talamantez

Download or read book Acute Effects of Different Number of Sets on Peak Force and Physical Performance After a RT Session in Recreational-trained Subjects written by Robert Talamantez and published by . This book was released on 2020 with total page 36 pages. Available in PDF, EPUB and Kindle. Book excerpt: The scientific literature is not clear regarding the acute responses in a resistance training session after different number of sets in recreationally-trained subjects. Additionally, it is not clear if a high number of sets could represent a detrimental effect in performance. The primary purpose of this study was to measure the acute effects on maximal force and physical performance after different number of sets in a RT session in recreationally-trained subjects. The subjects in the study were primarily recruited by classroom announcements, social media, and word of mouth. The subjects included are from a sample of 15 healthy, well-trained males in resistance training between the ages of 18-30, with at least one year of prior resistance training experience, familiar with the bicep curl exercise, and currently active in strength training at least three times a week. The procedure of the study included three sessions. The first was a familiarization session to complete all health history questionnaires, determine anthropometric measurements, and the 10RM for each upper body limb in performing the unilateral bicep curl. The second and third session were the resistance training sessions in which pretest measurements for peak force were measured as well as Post0, Post15, and Post30 minutes. All subjects completed 4, 8, 12, and 16 sets of the unilateral bicep curl with 2 minutes of rest between sets using their predetermined 10RM. The sequence varied as it was randomized, and only two protocols were performed in the first session, one for each arm. The third session consisted of the other two protocols that were not previously done in session 2 to be completed, one for each arm. In summary, there were different acute responses from completing different number of sets in a resistance training session. There were significant reductions in peak force, maximum number of repetitions per sets, and total number of repetitions between groups in pretest x posttest measurements. There were significant differences in time under tension between sets for each condition. A significant difference was demonstrated in sRPE in G4 and G16. The volume and the contribution of the accumulation of neuromuscular fatigue contributed to differences among acute responses.

Acute Effects of Exercise Variability on Peak Force and Physical Performance After a RT Session in Recreationally-trained Subjects

Author : Andres Sepulveda
Publisher :
ISBN 13 :
Total Pages : 0 pages
Book Rating : 4.:/5 (134 download)

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Book Synopsis Acute Effects of Exercise Variability on Peak Force and Physical Performance After a RT Session in Recreationally-trained Subjects by : Andres Sepulveda

Download or read book Acute Effects of Exercise Variability on Peak Force and Physical Performance After a RT Session in Recreationally-trained Subjects written by Andres Sepulveda and published by . This book was released on 2022 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: There is a vast amount of research within the realm of Kinesiology, but there is not as many studies which compare one exercise variation over another when targeting a particular muscle group. No studies have researched the use of a cable biceps versus dumbbell biceps while measuring peak force and physical performance variables such as the total number of repetitions, the maximal number of repetitions, time under tension, session rating of perceived exertion, and rating of perceived exertion for sets. There were 15 subjects recruited for this study and were 18-30-year-old males. All subjects were considered to be recreational resistance trained individuals because they trained their arms at least twice a week. Subjects attended two sessions for the study which included anthropometric measurements and finding their 10-repetition maximum for both protocols in the first session. The second session was used for the actual intervention and data collection. The results of the study revealed both resistance training protocols presented similar reductions in peak force. The MIXED protocol presented a higher total number of repetitions and therefore increase training volume compared to the SINGLE protocol. Although there were significant changes in our pre and post intervention assessment of peak force there were no significant differences between the SINGLE and MIXED protocols. When analyzing session RPE and set RPE there were not significant differences between protocols. Time under tension resulted in no statistical differences between the SINGLE and MIXED protocols, but there were changes as the subjects performed more sets.

Acute Effects of Resistance Training Sessions Using Different Number of Sets on Physical Performance and Muscle Thickness in Recreationally-trained Subjects

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Author : Ashley S. Samaniego
Publisher :
ISBN 13 :
Total Pages : 32 pages
Book Rating : 4.:/5 (132 download)

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Book Synopsis Acute Effects of Resistance Training Sessions Using Different Number of Sets on Physical Performance and Muscle Thickness in Recreationally-trained Subjects by : Ashley S. Samaniego

Download or read book Acute Effects of Resistance Training Sessions Using Different Number of Sets on Physical Performance and Muscle Thickness in Recreationally-trained Subjects written by Ashley S. Samaniego and published by . This book was released on 2021 with total page 32 pages. Available in PDF, EPUB and Kindle. Book excerpt: The primary purpose of this study was to measure the acute effects of different number of sets in a resistance training (RT) session on muscle thickness (MT) and physical performance in recreationally-trained males. 15-recreationally trained men (age 25.8 ± 2.5 years, total body mass 84.7± 11.8 kg, height 176.7 ± 4.9 cm) performed the biceps curl exercise using four conditions: 4-sets (G4), 8-sets (G8), 12-sets (G12) and 16-sets (G16) of the 10RM. MT was measured using ultrasound imaging. The following acute RT variables were also measured: maximal number of repetitions performed (MNR) per set, total number of repetitions performed (TNR), rating of perceived exertion for the session (sRPE), and time-under-tension (TUT). Kruskal-Wallis one-way ANOVA was used to test differences between conditions for sRPE. One way ANOVA was used to test differences between conditions for TNR. Repeated measures ANOVA (4x5) was used to test differences between conditions (G4, G8, G12, and G16) and moments (Control, Pre-test, Post-0, Post-15, Post-30) for MT. Repeated measures ANOVA (4x5) was used to test differences between conditions (G4, G8, G12, and G16) and sets (set 1 to set 16) for MNR and TUT. There was observed statistical difference in sRPE between G4 and G16. For TNR, there were observed statistical differences between all conditions. For MNR, there was a significant reduction in repetitions in all conditions for the fourth set and all subsequent sets. For TUT, there was a significant main effect for sets, but there was no significant interaction between conditions and sets for TUT. Furthermore, for all conditions, MT significantly increased when compared to the pre-test with the exception of G8 (post-30). Additionally, only G8 and G12 had large effect sizes between pre- and post-0. Therefore, based on the present study, 8- to 12-sets may be an optimal range of volume when aiming to promote acute cell swelling in an RT session.

Acute Effects of Multi- and Single Joint Exercises on Muscle Thickness and Physical Performance After a Resistance Training Session in Recreationally-trained Subjects

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Author : Kyle Cook
Publisher :
ISBN 13 :
Total Pages : 34 pages
Book Rating : 4.:/5 (126 download)

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Book Synopsis Acute Effects of Multi- and Single Joint Exercises on Muscle Thickness and Physical Performance After a Resistance Training Session in Recreationally-trained Subjects by : Kyle Cook

Download or read book Acute Effects of Multi- and Single Joint Exercises on Muscle Thickness and Physical Performance After a Resistance Training Session in Recreationally-trained Subjects written by Kyle Cook and published by . This book was released on 2020 with total page 34 pages. Available in PDF, EPUB and Kindle. Book excerpt: The primary purpose of this study was to measure the acute effects on muscle thickness and physical performance between multi- and single joint exercises after a resistance training (RT) session in recreationally trained subjects. Fifteen physically active participants were assigned to this study (age 25.6 ± 2.6 years, total body mass 76.1 ± 6.4 kg, height 174.5 ± 7 cm, Unilateral Biceps Curl (UBC) exercise (10RM) 28.0 ± 3.2 kgf, Unilateral Seated Row (USR) exercise (10RM) 59.3 ± 5.3 kgf). All pre-test measures were carried out (ultrasound of the elbow flexors, arm circumference), and participants performed one of two exercises (unilateral biceps curl or unilateral seated row). Subjects performed 6 sets of 10RM (maximal number of repetitions). After RT session, all post-test measures were carried out (ultrasound of the elbow flexors, arm circumference) immediately after, 15-min and 30-min. All participants reported a rate of perceived exertion (RPE) for all sets and 30-min after the RT session. All pre-test measures were carried out on the opposite arm, and participants performed the complementary exercise (the one that was not executed, biceps curl or seated row). Participants performed 6 sets of 10RM (maximal number of repetitions). After RT session, all post-test measures were carried out immediately after, 15-min and 30 minutes. All participants reported a rate of perceived exertion (RPE) for all sets and 30-min after the RT session. For the total number of repetitions (TNR), USR performed statistically significantly more repetitions than UBC (p0.001) For the maximal number of repetition (MNR) there were significant main effects for exercises (p0.001) and sets (p

Acute Effects of Exercise Variability on Muscle Thickness After a Single Resistance Training Session

Author : Ethan Smith (Graduate student)
Publisher :
ISBN 13 :
Total Pages : 24 pages
Book Rating : 4.:/5 (132 download)

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Book Synopsis Acute Effects of Exercise Variability on Muscle Thickness After a Single Resistance Training Session by : Ethan Smith (Graduate student)

Download or read book Acute Effects of Exercise Variability on Muscle Thickness After a Single Resistance Training Session written by Ethan Smith (Graduate student) and published by . This book was released on 2021 with total page 24 pages. Available in PDF, EPUB and Kindle. Book excerpt: The aim of this study is to measure the acute effects of exercise variability on muscle thickness, and physical performance after two RT protocols using the same or different exercises for elbow flexors in recreationally-trained individuals. Subjects performed RT protocol consisting of six sets of cable biceps curls on one arm, and three sets of cable biceps curls and three sets of dumbbell biceps curls on the other arm at each participant's 10RM. The researchers recorded MT at two moments before the six sets, as well as two moments after. At the end of each set, researchers recorded TNR, MNR, TUT, RPEset. At the completion of each protocol the sRPE was recorded. The main findings were that: 1. Both RT protocols presented similar increases in muscle thickness for elbow flexors; 2. Both RT protocols presented a reduction in the maximal number of repetitions and increase the time under tension; 3. The MIX protocol presented greater reductions in the total number of repetitions; 4. sRPE and RPEset were similar for both RT protocols. Our findings show that exercise variability is not essential for increases in MT in recreationally trained individuals but can be just as effective.

Acute Effects of Various Amounts of Rest on Power Production Following a Structured Warm-up

Author : Christopher R. Chase
Publisher :
ISBN 13 :
Total Pages : 162 pages
Book Rating : 4.:/5 (82 download)

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Book Synopsis Acute Effects of Various Amounts of Rest on Power Production Following a Structured Warm-up by : Christopher R. Chase

Download or read book Acute Effects of Various Amounts of Rest on Power Production Following a Structured Warm-up written by Christopher R. Chase and published by . This book was released on 2011 with total page 162 pages. Available in PDF, EPUB and Kindle. Book excerpt: Abstract: ACUTE EFFECTS OF VARIOUS AMOUNTS OF REST-The purpose of the current study was to examine the acute effects of various amounts of rest on power production following a structured warm-up. Resistance trained males (N = 15) aged 18-32 participated in the study. Each subject took part in three testing sessions in the repeated measures design. During each of the testing sessions, one set of six static stretches were performed and held for 30 s prior to the initiation of a pre-determined randomized rest period. Rest periods of 1 min, 5 min, and 10 min post-static stretch were used. Once the rest period was completed, each subject conducted three separate countermovement jumps on a force plate to assess any performance changes. No significant differences were found among the three rest period conditions in rate of force development (p > .05), peak force (p > .05), and jump height (p > .05) . Performance did not get better nor worse as subjects were allowed to rest for a longer period of time. If the static stretching did have an effect on power production, that effect may have been minimal or may still have been lingering 15 mm post-stretch.

Acute Effects of Exercise Between Sets on Upper-body Power

Author : Anthony William Fava
Publisher :
ISBN 13 :
Total Pages : 48 pages
Book Rating : 4.:/5 (974 download)

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Book Synopsis Acute Effects of Exercise Between Sets on Upper-body Power by : Anthony William Fava

Download or read book Acute Effects of Exercise Between Sets on Upper-body Power written by Anthony William Fava and published by . This book was released on 2016 with total page 48 pages. Available in PDF, EPUB and Kindle. Book excerpt: Performing exercise between sets allows for increased workload in a given training session. Prior use of exercises can contribute to muscle activation or mobility which can aid in the performance of the following set. The purpose of this study was to determine the acute effects on upper-body (UB) power when performing different exercise types between sets. Resistance-trained (men: N = 7, age = 24 ± 2.4 years, Ht. = 176 ± 6.1 cm, Wt. = 92.5 ± 18.4 Kg, Body Comp = 18 ± 6.3 % fat; women N = 3, age = 21± 1.2 years, Ht. = 170 ± 5.1 cm, Wt. = 66.5 ± 7.16 Kg, Body Comp = 29 ± 6.0 % fat) volunteers participated in this study. All subjects underwent seven experimental trials and one familiarization trial. Each trial incorporated an exercise that was repeated between four sets of an UB-power test. The effects of six different exercises were tested. A pre-power measurement (PreP) was the first set prior to the start of the exercise and used as a comparison measurement. Exercise performed between sets included: resistance exercise to agonist muscle groups using suspension training (RA), mild stretching exercises to agonist muscle groups (SA), resistance exercise to antagonist muscle groups using suspension training (RAnt), mild stretching exercises to antagonist muscle groups (SAnt), plyometric to agonist muscle groups (PlyoA) and rest as control (C). Treatments were counterbalanced and randomly assigned to participants. There was no significant effect on UB power among treatments performed (p = .080), independent of sets. There was no significant effect on UB power across sets (p = .449), independent of treatment. There was a significant interaction between treatment and sets (p = .038). UB power responded significantly different among treatments and across sets. Mean UB power (MUBP) increased from the first set to the second set for all treatments except control. MUBP for RA and SAnt then decreased on the third set before increasing on the fourth, showing fluctuation in UB power across sets. Over time PlyoA and SA increased until the third set before decreasing on the fourth set demonstrating a ceiling effect, yet effective for early sets. MUBP for RAnt continued to increase across all sets. MUBP remained above C for all treatments for sets two, three and four except RA and the fourth set of SA.

Youth Strength Training

Author : Avery D. Faigenbaum
Publisher : Human Kinetics Publishers
ISBN 13 : 9780736067928
Total Pages : 235 pages
Book Rating : 4.0/5 (679 download)

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Book Synopsis Youth Strength Training by : Avery D. Faigenbaum

Download or read book Youth Strength Training written by Avery D. Faigenbaum and published by Human Kinetics Publishers. This book was released on 2009 with total page 235 pages. Available in PDF, EPUB and Kindle. Book excerpt: SUPERANNO Leading experts Avery Faigenbaum and Wayne Westcott guide you in developing safe, effective, and enjoyable training programs for ages seven to eighteen. Advice will help kids safely develop a strong musculoskeletal system that can help them improve their health and fitness and also withstand the rigors of sport participation. Includes the most up-to-date information in the areas of nutrition, hydration, and recovery to maximize the effects of strength training and minimize the risks of overtraining. Original.

Training Intensity, Volume and Recovery Distribution Among Elite and Recreational Endurance Athletes

Author : Thomas L. Stöggl
Publisher : Frontiers Media SA
ISBN 13 : 2889459667
Total Pages : 167 pages
Book Rating : 4.8/5 (894 download)

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Book Synopsis Training Intensity, Volume and Recovery Distribution Among Elite and Recreational Endurance Athletes by : Thomas L. Stöggl

Download or read book Training Intensity, Volume and Recovery Distribution Among Elite and Recreational Endurance Athletes written by Thomas L. Stöggl and published by Frontiers Media SA. This book was released on 2019-09-20 with total page 167 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Efficacy of Various Complex and Contrast Set Protocols for Acute Responses and Chronic Muscle Power Development

Author : Scott W. Talpey
Publisher :
ISBN 13 :
Total Pages : 286 pages
Book Rating : 4.:/5 (962 download)

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Book Synopsis Efficacy of Various Complex and Contrast Set Protocols for Acute Responses and Chronic Muscle Power Development by : Scott W. Talpey

Download or read book Efficacy of Various Complex and Contrast Set Protocols for Acute Responses and Chronic Muscle Power Development written by Scott W. Talpey and published by . This book was released on 2014 with total page 286 pages. Available in PDF, EPUB and Kindle. Book excerpt: "The complex and contrast methods are two separate, but related approaches to resistance training that present intriguing options for coaches who are seeking to enhance an athlete{u2019}s explosive lower body movement. This intrigue is caused by the post-activation potentiation (PAP) phenomenon, which provides the physiological underpinning for these training methods. Exploitation of the PAP response is believed to elicit acute responses, and ultimately chronic adaptations in an individual{u2019}s explosive force producing ability to an extent that is greater than can be obtained through conventional training methods. However, evidence to support the use of these training methods is derived from investigations that have reported acute increases in performance within a single session and not over an extended period of time. Additionally, the complex method of training, in which sets of a heavy resistance exercise (conditioning action) are performed prior to sets of a lighter explosive exercise has not been investigated as extensively as the contrast method, in which heavy and light exercises are alternated in a set-by-set fashion, leading to question which method is more effective. Furthermore, it is currently not understood if a static or dynamic conditioning action is more effective in complex or contrast methods, and how a change in body position from seated to standing acutely effects explosive lower body movement. Therefore, four studies were designed to address these current gaps in the literature." "The first study sought to determine the reliability of the explosive force variables of jump height (JH), peak bar velocity (BV), peak force (PF), and peak power (PP) obtained from a countermovement jump (CMJ) test." "The second study of the thesis examined the acute responses to five different 2unconventional3 resistance training methods which attempted to capitalise on a PAP response and one conventional session where CMJs were performed without any influence from a previous conditioning action." "The third investigation of this thesis was a nine-week training study in which participants were randomly assigned to two training interventions, conventional (n = 11) or complex (n = 9)." "Due to the dramatic improvements observed in CMJ height, that were not observed in other variables, it was questioned whether the specific instructions provided to participants during training and testing throughout the study to 2jump for maximal height3 had any influence on these results. This question led to the design of a fourth study. Though not directly related to complex or contrast training, this investigation into the effects of instructions on CMJ variables has scope to alter the way this test is conducted both in research and in a practical setting." -- taken from Abstract.

Essentials of Strength Training and Conditioning

Author : Thomas R. Baechle
Publisher : Human Kinetics
ISBN 13 : 9780736058032
Total Pages : 660 pages
Book Rating : 4.0/5 (58 download)

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Book Synopsis Essentials of Strength Training and Conditioning by : Thomas R. Baechle

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.

Current Results of Strength Training Research

Author : Jürgen Gießing
Publisher : Cuvillier Verlag
ISBN 13 : 3865375685
Total Pages : 229 pages
Book Rating : 4.8/5 (653 download)

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Book Synopsis Current Results of Strength Training Research by : Jürgen Gießing

Download or read book Current Results of Strength Training Research written by Jürgen Gießing and published by Cuvillier Verlag. This book was released on 2005 with total page 229 pages. Available in PDF, EPUB and Kindle. Book excerpt:

The Elite Young Athlete

Author : Neil Armstrong
Publisher : Karger Medical and Scientific Publishers
ISBN 13 : 3805595506
Total Pages : 214 pages
Book Rating : 4.8/5 (55 download)

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Book Synopsis The Elite Young Athlete by : Neil Armstrong

Download or read book The Elite Young Athlete written by Neil Armstrong and published by Karger Medical and Scientific Publishers. This book was released on 2011 with total page 214 pages. Available in PDF, EPUB and Kindle. Book excerpt: A key resource for coaches, scientists and clinicians Sport is by its nature competitive and even during youth it is performed at different levels with elite young athletes at the top of the performance pyramid. A coordinated series of comprehensive, research-based reviews on factors underlying the performance of children and adolescents involved in competitive sport is presented in this volume. Leading exercise and sport scientists provide the latest information on the physiology of young elite athletes, the essential role of nutrition, and the effects of endurance, high-intensity and high-resistance training and overtraining as well as on the importance of laboratory and field-based monitoring of young athletes' performances. Further, thermoregulation and environmental factors that might affect performance are re-viewed. Finally, strategies for preventing sudden cardiac death and the diagnosis and management of common sport injuries in young athletes are discussed. The book provides up-to-date, evidence-based information for sports scientists, coaches, physiotherapists, pediatric sports medicine specialists, and other professionals involved in supporting elite young athletes.

The Science and Physiology of Flexibility and Stretching

Author : David Behm
Publisher : Routledge
ISBN 13 : 1351616978
Total Pages : 239 pages
Book Rating : 4.3/5 (516 download)

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Book Synopsis The Science and Physiology of Flexibility and Stretching by : David Behm

Download or read book The Science and Physiology of Flexibility and Stretching written by David Behm and published by Routledge. This book was released on 2018-11-01 with total page 239 pages. Available in PDF, EPUB and Kindle. Book excerpt: Stretching is a fundamentally important part of sport and exercise, playing a role in improving performance, and preventing injury and rehabilitation, but its scientific underpinnings have, to this point, been overlooked in book publishing. The Science and Physiology of Flexibility and Stretching is the most up-to-date and comprehensive book to cover the underlying physiology and psychology of stretching, critically assessing why, when, and how we should stretch, as well as offering a highly illustrated, practical guide to stretching exercises. Placing stretching in the context of both health and performance, the first section of the book sets out the science behind stretching, critically assessing the benefits, disadvantages, and roles of different types of stretching, exploring the mechanisms behind increasing range-of-movement through stretching and other methods, and offering evidence-based guidance on building stretching into warm-ups. In its second section, the book provides a step-by-step guide to static, dynamic, and PRF stretching exercises for beginners, through recreational athletes, to elite performers. Richly illustrated, and including an online resource, The Science and Physiology of Flexibility and Stretching provides an important scientific enquiry into stretching, and an invaluable reference for any strength and conditioning coach or student, personal trainer, sports coach, or exercise scientist.

Tapering and Peaking for Optimal Performance

Author : Iñigo Mujika
Publisher : Human Kinetics Publishers
ISBN 13 : 9780736074841
Total Pages : 210 pages
Book Rating : 4.0/5 (748 download)

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Book Synopsis Tapering and Peaking for Optimal Performance by : Iñigo Mujika

Download or read book Tapering and Peaking for Optimal Performance written by Iñigo Mujika and published by Human Kinetics Publishers. This book was released on 2009 with total page 210 pages. Available in PDF, EPUB and Kindle. Book excerpt: Tapering and Peaking for Optimal Performance offers in-depth discussion of the science, strategy, and program design of the tapering phase of training. This first-ever book devoted to the subject presents current scientific data on tapering, its physiological and psychological effects, and how these effects relate to athletic performance. Featuring various training models and experiential knowledge, this book allows readers to design optimal tapering programs for each athlete. Though most coaches and sport scientists are aware of the key role of tapering in preparation for competition, many tapering programs are developed by a trial-and-error process, often leading athletes to fall short of their optimal performance. In Tapering and Peaking for Optimal Performance, author IïÂ¿Å"igo Mujika, one of the foremost researchers on tapering in sport, presents various models and explains current scientific data on tapering and its effects on physiological and psychological factors that support or hinder performance. Using this information, coaches, athletes, and sport scientists will be able to do the following: -Design optimal tapering plans specific to athletes and the competition. -Set realistic performance goals for competition. -Avoid negative outcomes associated with a deficient tapering program. Parts I and II of the text provide the academic reader with a clear understanding of the foundations, characteristics, and physiological and psychological changes associated with tapering. Readers will explore performance implications of tapering, examine tapering with the use of mathematical models, and learn the unique aspects of tapering for team sports. Special elements with clear explanations of scientific data and performance information are provided to help readers--even those without a strong background in science--grasp the theoretical concepts presented in the text. A running glossary also helps readers quickly define terms, and summary sections in each chapter provide quick reference and an overview of the content. In part III of the book, 16 internationally known coaches and athletes share the tapering strategies that enabled them to succeed in major international competitions. Readers will find sport-specific strategies for individual endurance sports, sprint and power events, precision sports, and team sports. By combining the experience-based knowledge of elite sport performers and coaches with the performance data presented in parts I and II, athletes, coaches, and students will learn to create optimal tapering programs for every sport. Tapering and Peaking for Optimal Performance is a powerful resource for athletes, coaches, and sport scientists to use in dealing with the important tapering period of a training program with increased confidence. By combining current scientific research with real-world examples, this text presents the most complete look at tapering available, and it encourages further study of this vital and sometimes elusive aspect of training for success.

The Effects of Load and Training Pattern on Acute Neuromuscular Responses

Author : Tyler Logan Goodale
Publisher :
ISBN 13 :
Total Pages : 0 pages
Book Rating : 4.:/5 (858 download)

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Book Synopsis The Effects of Load and Training Pattern on Acute Neuromuscular Responses by : Tyler Logan Goodale

Download or read book The Effects of Load and Training Pattern on Acute Neuromuscular Responses written by Tyler Logan Goodale and published by . This book was released on 2006 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: The purpose of this study was to examine the effects of two different repetition maximum (RM) loads and training patterns on acute neuromuscular responses. Twenty one resistance-trained males performed 4 protocols of dynamic constant external resistance exercise, involving elbow flexors, that manipulated either load (5RM, 10RM) or training pattern (TP). For TP the subjects completed 4 sets of exercise with 3 min rest between exercise performing each set to fatigue which produced a decrease in the number of repetitions with each subsequent set (DTP); the second testing pattern involved performing the same number of sets and repetitions to the DTP but in a reverse order so that the repetitions ascend with each subsequent set (ATP). Volume load (VL) was equated for both patterns but the set in which the greatest VL was achieved occurred at different times in the workout, either in the 1st (DTP) or 4th (ATP) set of the exercise. Both TPs were conducted with a 5RM and 10RM load. Fatigue was assessed by changes in maximum voluntary isometric contraction (MVIC), motor unit activation (MUA), muscle twitch characteristics (peak twitch [PT], time to peak twitch [TPT], and 1/2 relaxation time [1/2 RT]). All protocols produced significant changes pre to post fatigue (p A).05) for MVIC, MUA, PT, 1/2RT, and TPT. 5RM/ATP, 10RM/DTP, and 1 ORM/ATP protocols produced significant changes in MUA. PT was found to be significantly different across loads. The results indicate that central fatigue is independent of load and pattern whereas peripheral fatigue appears to be dependent on load.

Resistance Training and Recovery

Author : Sara Ann Baggett
Publisher :
ISBN 13 :
Total Pages : 118 pages
Book Rating : 4.:/5 (922 download)

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Book Synopsis Resistance Training and Recovery by : Sara Ann Baggett

Download or read book Resistance Training and Recovery written by Sara Ann Baggett and published by . This book was released on 2015 with total page 118 pages. Available in PDF, EPUB and Kindle. Book excerpt: Many competitive and recreational athletes devote considerable time and attention designing exercise programs to optimize performance. Training variables, such as the exercise modality, the number of weekly training sessions, and the intensity and duration of each session are manipulated to elicit favorable adaptations. Equally important in exercise prescription is the establishment of adequate recovery between successive training sessions. The purpose of the proposed studies was to evaluate the effectiveness of common dietary supplements and, in a separate analysis, the use of an anti-inflammatory and nutritional intervention on recovery from resistance exercise in trained men and women. Additionally, the study served to evaluate the influence of gender on skeletal muscle recovery following an exhaustive bout of resistance exercise. After establishing a baseline load that elicits temporary muscular failure after 8-12 repetitions, participants completed 3 sets to failure on two consecutive under treatment and placebo conditions. Treatment conditions for Study I consisted of the current use of branched-chain amino acids (BCAA), beta-hydroxy-beta-methylbutyrate (HMB), and glutamine; placebo supplements (sugar pills) served as a control. The treatment condition for Study II was comprised ibuprofen, vitamins C and E, and a protein-carbohydrate recovery beverage, while flavored water and imitation vitamins (gummy candies) were used as a placebo. Study III compared 24 h training recovery in men versus women. Muscle pain and ratings of perceived exertion (RPE) were measured after each set, exercise, and workout using a 100-mm visual analog scale (VAS). Residual muscle pain and ratings of perceived recovery (RPR) were measured 24 h after the initial workout. Muscle recovery was defined as the number of repetitions performed during the first set of repetitions on the second day of activity. The treatments used in Study I and Study II significantly enhanced performance-based training recovery for select exercise and allowed participants to perform more total repetitions for all exercises combined. The BCAA, HMB, and glutamine treatment significantly reduced residual muscle pain, but had no effect on RPR compared to a placebo. Additionally, this treatment significantly reduced skeletal muscle pain and RPE for select exercises. Additionally, this treatment significantly reduced muscle pain and RPE during subsequent training 24 h after an exhaustive resistance bout. Conversely, a protein-carbohydrate beverage, vitamins C and E, and ibuprofen significantly enhanced RPR after 24 h passive recovery without influencing residual pain or muscle pain and RPE during subsequent activity. Lastly, while residual muscle pain was reduced in women compared to men 24 h after a fatiguing resistance session, no differences in performance or muscle pain and RPE during exercise were observed. Two treatment options may effectively enhance training recovery: (a) concurrent use of a protein-carbohydrate beverage, vitamins C and E, and ibuprofen, and (b) concurrent use of BCAA, HMB, and glutamine. These treatments significantly enhanced performance compared to a placebo and attenuated residual muscle pain or RPR. The former treatment also attenuated muscle pain and RPE during select exercises, possibly contributing to enhanced performance. Men and women respond similarly to 24 h passive rest. Coaches and physical therapist may use these treatments to accelerate recovery of muscle function and enhance training adaptations. However, the long-term effects remain unknown. Additionally, men and women may not require distinct recovery periods following damaging resistance exercise. However, while men and women recovered equally under control conditions, it is unknown whether any differences in training recovery are present following ingestion of various ergogenic aids. Future research should evaluate the effects of chronic use of the treatments studied, as well the effect of as sex-related differences under these treatments.