Fundamentals of Resistance Training: Progression and Exercise Prescription

Kraemer, William J.; Ratamess, Nicholas A.

doi:10.1249/01.mss.0000121945.36635.61

Cited by 1,388 publications

(1,290 citation statements)

References 54 publications

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“…No presente estudo, pode-se verificar redução significativa da pressão arterial no GRF. Alguns mecanismos conhecidos embasam esse achado: a resposta hipotensora pós-exercício, a atenuação e regulação da atividade simpática sobre o sistema cardiovascular 18 , manutenção do diâmetro luminal 19 , melhora da função endotelial e aumento do fluxo sanguíneo periférico 8 .…”

Section: Discussionunclassified

Efeitos dos exercícios funcionais e neuromusculares no tempo de internação e controle pressórico de pacientes hospitalizados

Costa¹,

Petto²,

Gomes

et al. 2015

ABCS Health Sci.

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Exercícios funcionais e neuromusculares são importantes ferramentas em centros de reabilitação, porém são pouco explorados em protocolos hospitalares. objetivo: Verificar se exercícios funcionais e neuromusculares são mais eficazes na redução do tempo de internamento e controle da pressão arterial (PA) dos indivíduos hospitalizados do que a fisioterapia hospitalar de rotina. Métodos: Foram incluídos pacientes hospitalizados por enfermidades não cardiológicas e sem hipertensão arterial sistêmica, sendo estes randomizados para grupo controle (GC), que realizou exercícios respiratórios, exercícios ativo-livres para membros superiores/ inferiores e caminhada no corredor, ou grupo de reabilitação funcional (GRF), submetido a exercícios neuromusculares para membros superiores/inferiores, cicloergômetro e treino de subir/descer degraus. Ambos os grupos receberam intervenção 2x/dia. A PA foi aferida na admissão, durante o internamento e na alta hospitalar. O tratamento estatístico foi realizado adotando-se intervalo de confiança de 95% e nível de significância de 5%. resultados: Avaliados 42 voluntários, dos quais 26 atenderam aos critérios de elegibilidade. Porém, seis foram excluídos, quatro por permanência hospitalar inferior a três dias e dois por não completarem o protocolo de tratamento. A média de idade no GC foi de 72±11 versus 73±8 no GRF. Não houve diferenças estatísticas da PA na admissão. Evidenciou-se redução da PA apenas no GRF durante o internamento (p<0,01), assim como na alta hospitalar (p<0,01). O GC apresentou maior tempo (dias) de internação 7,2±1,8 versus 5,5±1,3 do GRF (p<0,05). Conclusão: Exercícios funcionais e neuromusculares parecem mais eficazes na redução do tempo de internamento e controle da PA dos indivíduos hospitalizados do que a fisioterapia hospitalar de rotina.Palavras-chave: serviço hospitalar de fisioterapia; pressão arterial; terapia por exercício; medicina física e reabilitação; tempo de internação. ABStrACt introduction:Functional and neuromuscular exercises are important tools in rehabilitation centers, however they are little explored in hospital protocols. objective: To determine whether functional and neuromuscular exercises are more effective in reducing hospital stay and controlling blood pressure (BP) of hospitalized individuals than routine hospital physiotherapy. Methods: Hospitalized patients for non-cardiac illnesses and without hypertension were included, which were randomized to the control group (CG), who performed breathing exercises, active-free exercises for upper/lower limbs and walk in the hallway, or to functional rehabilitation group (FRG), which underwent neuromuscular exercises for upper/lower limbs, cycle ergometer and up/down stairs training. Both groups received intervention 2x/day. BP was measured at admission, during hospitalization and at discharge. Statistical analysis was performed by adopting a confidence interval of 95% and a 5% significance level. results: Forty-two volunteers were evaluated, of which 26 met the eligibility criteria. However, six...

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Section: Discussionunclassified

Efeitos dos exercícios funcionais e neuromusculares no tempo de internação e controle pressórico de pacientes hospitalizados

Costa¹,

Petto²,

Gomes

et al. 2015

ABCS Health Sci.

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“…Importantly, recovery time between sets of BFR exercise should not be structured to ensure force and power output is maintained in subsequent sets, as is common during maximal strength training [63,64,78], but to potentiate targeted physiological responses [23, 79,80]. Similarly, the general consensus is that the restrictive stimulus should be maintained during the inter-set rest periods, to further amplify the degree of metabolic stress.…”

Section: Inter-set Rest Periodsmentioning

confidence: 99%

Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

Scott¹,

Loenneke

Slattery³

et al. 2014

Sports Med

268

293

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Key Points• The blood flow restriction (BFR) stimulus should be individualized for each participant. In particular, consideration should be given to the restrictive pressure applied and cuff width used.• BFR elicits the largest increases in muscular development when combined with low-load resistance exercise, though some benefits may be seen using BFR alone during immobilization or combined with low-workload cardiovascular exercise.• For healthy individuals, training adaptations are likely maximized by combining low-load BFR resistance exercise with traditional high-load resistance exercise. 2 AbstractA growing body of evidence supports the use of moderate blood flow restriction (BFR) combined with low-load resistance exercise to enhance hypertrophic and strength responses in skeletal muscle. Research also suggests that BFR during lowworkload aerobic exercise can result in small but significant morphological and strength gains, and BFR alone may attenuate atrophy during periods of unloading.While BFR appears to be beneficial for both clinical and athletic cohorts, there is currently no common consensus amongst scientists and practitioners regarding the best practice for implementing BFR methods. If BFR is not employed appropriately, there is a risk of injury to the participant. It is also important to understand how variations in the cuff application can affect the physiological responses and subsequent adaptation to BFR training. The optimal way to manipulate acute exercise variables, such as exercise type, load, volume, inter-set rest periods and training frequency, must also be considered prior to designing a BFR training program. The purpose of this review is to provide an evidence-based approach to implementing BFR exercise. These guidelines could be useful for practitioners using BFR training in either clinical or athletic settings, or for researchers in the design of future studies investigating BFR exercise.3

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“…The findings of transient increases in GH and testosterone during and after a strength training session has led to strength training strategies which maximizes the acute hormonal response to strength training by using multiple exercises, multiple sets, heavy loads, and relatively short rest periods (i.e. Fleck and Kraemer 2004;Kraemer and Ratamess 2004;ACSM 2009;Kraemer et al 2002).…”

Section: Introductionmentioning

confidence: 99%

Physiological elevation of endogenous hormones results in superior strength training adaptation

Rønnestad¹,

Nygaard²,

Raastad

2011

Eur J Appl Physiol

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This file was dowloaded from the institutional repository Brage NIH -brage.bibsys.no/nih Rønnestad, B. R., Nygaard, H., Raastad, T. (2011) ABSTRACTThe purpose of this study was to determine the influence of transiently elevated endogenous hormone concentrations during exercise on strength training adaptations. Nine subjects performed four unilateral strength training session per week on the elbow flexors for 11 weeks. During two of the weekly sessions, leg exercises were performed to acutely increase the systemic anabolic hormone concentration immediately before the exercises for one of the elbow flexors (L+A). On the two other weekly training sessions, the contralateral elbow flexors were trained without prior leg exercises (A). By randomizing one arm of the subjects to serve as a control and the other as experimental, both conditions have the same nutritional and genetic environment. Serum testosterone and growth hormone was significantly increased during the L+A training session, while no hormonal changes occurred in the A session. Both A and L+A increased 1RM in biceps curl, peak power in elbow flexors at 30% and 60% of 1RM, and muscle volume of the elbow flexors (p<0.05). However, only L+A achieved increase in CSA at the part of the arm flexors with largest cross sectional area (p<0.001), while no changes occurred in A. L+A had superior relative improvement in 1RM biceps curl and favorable muscle adaptations in elbow flexors compared to A (p<0.05). In conclusion, performing leg exercises prior to arm exercises, and thereby increasing the levels of serum testosterone and growth hormone, induced superior strength training adaptations compared to arm training without acute elevation of hormones.

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Fundamentals of Resistance Training: Progression and Exercise Prescription

Cited by 1,388 publications

References 54 publications

Efeitos dos exercícios funcionais e neuromusculares no tempo de internação e controle pressórico de pacientes hospitalizados

Efeitos dos exercícios funcionais e neuromusculares no tempo de internação e controle pressórico de pacientes hospitalizados

Exercise with Blood Flow Restriction: An Updated Evidence-Based Approach for Enhanced Muscular Development

Physiological elevation of endogenous hormones results in superior strength training adaptation

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