This document discusses volume over frequency for novice and detrained lifters. It summarizes recommendations from ACSM for 2-3 resistance training sessions per week focusing on full body workouts. It then outlines a study comparing equal-volume training split over 2 days per week versus 3 days per week. The study found similar muscle mass and strength gains with both frequency approaches for untrained men and women performing full-body routines including exercises like dumbbell bench press and lunges. The document notes there is conflicting evidence on optimal frequency and more research is needed using different methodologies and populations.
EFFECTS OF STRENGTH TRAINING ON SQUAT AND SPRINT PERFORMANCE IN SOCCER PLAYERSFernando Farias
We have demonstrated that a simple in-season strength training program resulted in an improvement in maximal back squat performance, which was reflected in improve- ments in short sprint performance, as identified by a decrease in sprint time over 5, 10, and 20 m, in professional soccer players, in line with the hypotheses. Furthermore, the changes in relative 1RM squat strength demonstrate strong associations with the changes in 5 (r = 0.62), 10 (r = 0.78), and 20-m (r = 0.60) sprint performances.
EFFECTS OF STRENGTH TRAINING ON SQUAT AND SPRINT PERFORMANCE IN SOCCER PLAYERSFernando Farias
We have demonstrated that a simple in-season strength training program resulted in an improvement in maximal back squat performance, which was reflected in improve- ments in short sprint performance, as identified by a decrease in sprint time over 5, 10, and 20 m, in professional soccer players, in line with the hypotheses. Furthermore, the changes in relative 1RM squat strength demonstrate strong associations with the changes in 5 (r = 0.62), 10 (r = 0.78), and 20-m (r = 0.60) sprint performances.
Crimson Publishers: Effect of Strength Training on Physical Variable of Colle...Crimson-ForensicScience
Effect of Strength Training on Physical Variable of College Men Cricket Players by Zahoor Ahmad Bhat* in Forensic Science & Addiction Research
The purpose of the present study was to find out the effect of strength training on Physical Variable of college men cricket players. To achieve the purpose twenty male students (n=20) were randomly selected as subjects and the age were ranged between 18 and 24 years. The selected subjects were randomly assigned into two equal groups such as training group (TG) and control group (CG) for the strengths of fifteen (n=10) each. Experimental training group underwent respective strength training program me for twelve weeks for three days per week and a session on each day. The control group did not involve in any special training apart from their regular activities. The criterion variable arm strength was measured by pull-ups. Analysis of covariance (ANCOVA) was used to analyse the collected data. The results revealed that that the strength training was made significant improvement (p≤0.05) in arm strength of the selected subjects. The level of confidence was fixed at 0.05 in all cases.
Fitness testing is a way of gaining information about the health-related and skill related components of an athletes fitness. Testing can take place in a number of environments, with laboratory testing being the most accurate.
NSCA National Conference (2013) Podium Presentationcoachademia
Earlier this month, I presented part of my PhD work at the National Strength and Conditioning Association’s National Conference in Las Vegas. These are the slides from the podium presentation which I delivered. If you have any questions about the work presented, then please do get in touch.
Effects of Harness Running, Sand Running, Weight - Jacket Running and Weight ...IOSR Journals
Abstract: Background: The purpose of the study was to find the effects of Harness Running, Sand Running,
Weight-Jacket Running and Weight training on the performance of Dribbling and kicking among the Burdwan
Distrist School going soccer players.
Method-100 male students from the different schools of the Burdwan distrist were randomly selected as subjects
and there age were 14-18 years served as Harness Running group (HRG), second group served as Sand
Running group (SRG), third group served as Weight-Jacket Running group (WJRG), fourth group served as
Weight training group (WTG) and the fifth group served as Control group (CTG).Ten weeks training were given
for experiment accordingly. The control group was not given any training except of their routine. The selected
subjects were measure of the following soccer skills of Kicking and Dribbling. ANCOVA was calculation for
statistical treatment.
Finding: From the finding implies that the Weight Jacket Group was more effective in decreasing the time taken
and increasing the distance then all other training programs after ten weeks of training on Dribbling and
kicking.
Conclusions: In dribbling Weight Jacket Group showed higher adjusted post-test mean difference with Control
Group in comparison to other three training groups which is 0.8, higher than the critical difference 0.51
required being significant at 0.05 levels.
In kicking Weight Jacket Running Group showed higher adjusted post-test mean difference with Control Group
in comparison to other three training groups which are 2.50, higher than the critical difference 1.60 required
being significant at 0.05 levels.
Keywords: Harness Running, Sand Running, Weight-Jacket Running, Weight training, agility, Dribbling and
kicking
Transfer of strength and power training to sports performance Fernando Farias
The purposes of this review are to identify the factors that contribute to the
transference of strength and power training to sports performance and to pro-
vide resistance-training guidelines. Using sprinting performance as an example,
exercises involving bilateral contractions of the leg muscles resulting in vertical
movement, such as squats and jump squats, have minimal transfer to performance.
However, plyometric training, including unilateral exercises and horizontal
movement of the whole body, elicits signifi cant increases in sprint acceleration
performance, thus highlighting the importance of movement pattern and contrac-
tion velocity specifi city. Relatively large gains in power output in nonspecifi c
movements (intramuscular coordination) can be accompanied by small changes in
sprint performance. Research on neural adaptations to resistance training indicates
that intermuscular coordination is an important component in achieving transfer to
sports skills. Although the specifi city of resistance training is important, general
strength training is potentially useful for the purposes of increasing body mass,
decreasing the risk of soft-tissue injuries, and developing core stability. Hyper-
trophy and general power exercises can enhance sports performance, but optimal
transfer from training also requires a specifi c exercise program.
Training, Recovery, and Injury PreventionJohn Abreu
Adapted slides from my presentation at the Canadian Sport Institute Pacific's 2015 Athlete Advance, an event designed to help educate and inspire British Columbia’s future and current Olympic, Paralympic, and World Championship athletes in their quest for podium performances. This presentation introduces some general concepts to an audience made up of athletes from winter and summer, individual and team, as well as adaptive sports.
Abstract
Background and purpose: Diet and muscle fiber type are all major factors in predicting intramuscular carnosine concentration [1]. Constituent substrate availability, including the amino acids L-histidine and more specifically beta alanine, play the greatest role in determining the concentration of intramuscular carnosine, a potent intracellular Hydrogen ion buffer. The purpose of this review is to analyze the efficacy of beta alanine supplementation on exercise performance, specifically activities relying on anaerobic glycolysis.
Method: The review included articles from peer-reviewed journals with sufficient data related to the purpose and focus of the study. Inclusion criteria included randomized control trials, systematic reviews and meta-analysis published since 2007.
Results: Twenty relevant studies were identified; various experimental protocols were employed, including both acute and chronic effects of beta alanine supplementation on physical performance. All studies were published 2007 through 2017, providing a robust overview of experimentation over the last 10 years.
Discussion and conclusion: Among studies analyzed in this mini-review, the consensus reached regarding the efficacy of beta alanine supplementation for performance enhancement was relatively positive. Most studies followed similar supplementary strategies, consuming anywhere from 1.6 to 6.4g/day for 2 to 10 weeks. The majority of these studies demonstrated statistically significant increases in intramuscular carnosine content, a physiological parameter that is positively correlated with sprinting and power performance. Many studies presented results in support of enhanced muscular endurance performance subsequent to supplementation relative to the placebo group. Researchers also noted a decline in peak aerobic capacity concurrent to a delay in the onset of blood lactate accumulation, supporting the notion of enhanced glycolytic capacity. More research is necessary to identify optimal dosing strategies for performance optimization across the spectrum of physical activities.
Muscle activation during various hamstring exercisesFernando Farias
The main findings of this investigation demonstrate that
there are significant differences in activation within muscles
when comparing all exercises. Although one might expect
similar activation for a given muscle for activities of similar
kinematics, such as the prone leg curl and glute-ham raise,
this is not the case with the data herein
Crimson Publishers: Effect of Strength Training on Physical Variable of Colle...Crimson-ForensicScience
Effect of Strength Training on Physical Variable of College Men Cricket Players by Zahoor Ahmad Bhat* in Forensic Science & Addiction Research
The purpose of the present study was to find out the effect of strength training on Physical Variable of college men cricket players. To achieve the purpose twenty male students (n=20) were randomly selected as subjects and the age were ranged between 18 and 24 years. The selected subjects were randomly assigned into two equal groups such as training group (TG) and control group (CG) for the strengths of fifteen (n=10) each. Experimental training group underwent respective strength training program me for twelve weeks for three days per week and a session on each day. The control group did not involve in any special training apart from their regular activities. The criterion variable arm strength was measured by pull-ups. Analysis of covariance (ANCOVA) was used to analyse the collected data. The results revealed that that the strength training was made significant improvement (p≤0.05) in arm strength of the selected subjects. The level of confidence was fixed at 0.05 in all cases.
Fitness testing is a way of gaining information about the health-related and skill related components of an athletes fitness. Testing can take place in a number of environments, with laboratory testing being the most accurate.
NSCA National Conference (2013) Podium Presentationcoachademia
Earlier this month, I presented part of my PhD work at the National Strength and Conditioning Association’s National Conference in Las Vegas. These are the slides from the podium presentation which I delivered. If you have any questions about the work presented, then please do get in touch.
Effects of Harness Running, Sand Running, Weight - Jacket Running and Weight ...IOSR Journals
Abstract: Background: The purpose of the study was to find the effects of Harness Running, Sand Running,
Weight-Jacket Running and Weight training on the performance of Dribbling and kicking among the Burdwan
Distrist School going soccer players.
Method-100 male students from the different schools of the Burdwan distrist were randomly selected as subjects
and there age were 14-18 years served as Harness Running group (HRG), second group served as Sand
Running group (SRG), third group served as Weight-Jacket Running group (WJRG), fourth group served as
Weight training group (WTG) and the fifth group served as Control group (CTG).Ten weeks training were given
for experiment accordingly. The control group was not given any training except of their routine. The selected
subjects were measure of the following soccer skills of Kicking and Dribbling. ANCOVA was calculation for
statistical treatment.
Finding: From the finding implies that the Weight Jacket Group was more effective in decreasing the time taken
and increasing the distance then all other training programs after ten weeks of training on Dribbling and
kicking.
Conclusions: In dribbling Weight Jacket Group showed higher adjusted post-test mean difference with Control
Group in comparison to other three training groups which is 0.8, higher than the critical difference 0.51
required being significant at 0.05 levels.
In kicking Weight Jacket Running Group showed higher adjusted post-test mean difference with Control Group
in comparison to other three training groups which are 2.50, higher than the critical difference 1.60 required
being significant at 0.05 levels.
Keywords: Harness Running, Sand Running, Weight-Jacket Running, Weight training, agility, Dribbling and
kicking
Transfer of strength and power training to sports performance Fernando Farias
The purposes of this review are to identify the factors that contribute to the
transference of strength and power training to sports performance and to pro-
vide resistance-training guidelines. Using sprinting performance as an example,
exercises involving bilateral contractions of the leg muscles resulting in vertical
movement, such as squats and jump squats, have minimal transfer to performance.
However, plyometric training, including unilateral exercises and horizontal
movement of the whole body, elicits signifi cant increases in sprint acceleration
performance, thus highlighting the importance of movement pattern and contrac-
tion velocity specifi city. Relatively large gains in power output in nonspecifi c
movements (intramuscular coordination) can be accompanied by small changes in
sprint performance. Research on neural adaptations to resistance training indicates
that intermuscular coordination is an important component in achieving transfer to
sports skills. Although the specifi city of resistance training is important, general
strength training is potentially useful for the purposes of increasing body mass,
decreasing the risk of soft-tissue injuries, and developing core stability. Hyper-
trophy and general power exercises can enhance sports performance, but optimal
transfer from training also requires a specifi c exercise program.
Training, Recovery, and Injury PreventionJohn Abreu
Adapted slides from my presentation at the Canadian Sport Institute Pacific's 2015 Athlete Advance, an event designed to help educate and inspire British Columbia’s future and current Olympic, Paralympic, and World Championship athletes in their quest for podium performances. This presentation introduces some general concepts to an audience made up of athletes from winter and summer, individual and team, as well as adaptive sports.
Abstract
Background and purpose: Diet and muscle fiber type are all major factors in predicting intramuscular carnosine concentration [1]. Constituent substrate availability, including the amino acids L-histidine and more specifically beta alanine, play the greatest role in determining the concentration of intramuscular carnosine, a potent intracellular Hydrogen ion buffer. The purpose of this review is to analyze the efficacy of beta alanine supplementation on exercise performance, specifically activities relying on anaerobic glycolysis.
Method: The review included articles from peer-reviewed journals with sufficient data related to the purpose and focus of the study. Inclusion criteria included randomized control trials, systematic reviews and meta-analysis published since 2007.
Results: Twenty relevant studies were identified; various experimental protocols were employed, including both acute and chronic effects of beta alanine supplementation on physical performance. All studies were published 2007 through 2017, providing a robust overview of experimentation over the last 10 years.
Discussion and conclusion: Among studies analyzed in this mini-review, the consensus reached regarding the efficacy of beta alanine supplementation for performance enhancement was relatively positive. Most studies followed similar supplementary strategies, consuming anywhere from 1.6 to 6.4g/day for 2 to 10 weeks. The majority of these studies demonstrated statistically significant increases in intramuscular carnosine content, a physiological parameter that is positively correlated with sprinting and power performance. Many studies presented results in support of enhanced muscular endurance performance subsequent to supplementation relative to the placebo group. Researchers also noted a decline in peak aerobic capacity concurrent to a delay in the onset of blood lactate accumulation, supporting the notion of enhanced glycolytic capacity. More research is necessary to identify optimal dosing strategies for performance optimization across the spectrum of physical activities.
Muscle activation during various hamstring exercisesFernando Farias
The main findings of this investigation demonstrate that
there are significant differences in activation within muscles
when comparing all exercises. Although one might expect
similar activation for a given muscle for activities of similar
kinematics, such as the prone leg curl and glute-ham raise,
this is not the case with the data herein
IDEA 2009 Personal Trainer Institute Presentation- SOLD OUT; Purchase a copy of the video here: http://www.ideafit.com/fitness-products/exercise-programming-for-obese-and-weight-loss-clients
This is a project for the physical education 2 course. I've designed a comprehensive 12-week training program for a 21-year old female who's attending a major cycling event next summer.
[Scroll down to page 6+]
Palestine last event orientationfvgnh .pptxRaedMohamed3
An EFL lesson about the current events in Palestine. It is intended to be for intermediate students who wish to increase their listening skills through a short lesson in power point.
This is a presentation by Dada Robert in a Your Skill Boost masterclass organised by the Excellence Foundation for South Sudan (EFSS) on Saturday, the 25th and Sunday, the 26th of May 2024.
He discussed the concept of quality improvement, emphasizing its applicability to various aspects of life, including personal, project, and program improvements. He defined quality as doing the right thing at the right time in the right way to achieve the best possible results and discussed the concept of the "gap" between what we know and what we do, and how this gap represents the areas we need to improve. He explained the scientific approach to quality improvement, which involves systematic performance analysis, testing and learning, and implementing change ideas. He also highlighted the importance of client focus and a team approach to quality improvement.
The French Revolution, which began in 1789, was a period of radical social and political upheaval in France. It marked the decline of absolute monarchies, the rise of secular and democratic republics, and the eventual rise of Napoleon Bonaparte. This revolutionary period is crucial in understanding the transition from feudalism to modernity in Europe.
For more information, visit-www.vavaclasses.com
Unit 8 - Information and Communication Technology (Paper I).pdfThiyagu K
This slides describes the basic concepts of ICT, basics of Email, Emerging Technology and Digital Initiatives in Education. This presentations aligns with the UGC Paper I syllabus.
We all have good and bad thoughts from time to time and situation to situation. We are bombarded daily with spiraling thoughts(both negative and positive) creating all-consuming feel , making us difficult to manage with associated suffering. Good thoughts are like our Mob Signal (Positive thought) amidst noise(negative thought) in the atmosphere. Negative thoughts like noise outweigh positive thoughts. These thoughts often create unwanted confusion, trouble, stress and frustration in our mind as well as chaos in our physical world. Negative thoughts are also known as “distorted thinking”.
Ethnobotany and Ethnopharmacology:
Ethnobotany in herbal drug evaluation,
Impact of Ethnobotany in traditional medicine,
New development in herbals,
Bio-prospecting tools for drug discovery,
Role of Ethnopharmacology in drug evaluation,
Reverse Pharmacology.
Instructions for Submissions thorugh G- Classroom.pptxJheel Barad
This presentation provides a briefing on how to upload submissions and documents in Google Classroom. It was prepared as part of an orientation for new Sainik School in-service teacher trainees. As a training officer, my goal is to ensure that you are comfortable and proficient with this essential tool for managing assignments and fostering student engagement.
Synthetic Fiber Construction in lab .pptxPavel ( NSTU)
Synthetic fiber production is a fascinating and complex field that blends chemistry, engineering, and environmental science. By understanding these aspects, students can gain a comprehensive view of synthetic fiber production, its impact on society and the environment, and the potential for future innovations. Synthetic fibers play a crucial role in modern society, impacting various aspects of daily life, industry, and the environment. ynthetic fibers are integral to modern life, offering a range of benefits from cost-effectiveness and versatility to innovative applications and performance characteristics. While they pose environmental challenges, ongoing research and development aim to create more sustainable and eco-friendly alternatives. Understanding the importance of synthetic fibers helps in appreciating their role in the economy, industry, and daily life, while also emphasizing the need for sustainable practices and innovation.
2. Terms Volume- Sets x Reps x Weight Frequency- Number of Training sessions per week
3. ACSM Recommendations 2009 Position Stand 2-3 days per week Full body resistance training Candow, D., and Burke, D., (2007) Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women.Journal of Strength and Conditioning Research; 21 (1) 204-208.
4. Testing – (Full Body Resistance Training) Volume Group 2 Days per week 3 sets x 8-10 reps 8 males and 7 Females Frequency Group 3 Days per week 2 sets x 8-10 reps 8 Females and 7 Males
5. Full Body Resistance Training DB Bench Bi-Curls Lat Pull Down Tri Push Downs DB Push Press Knee Flexion Knee Extension Split Squat Lunges
