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Related Concept Videos

Exercise and Muscle Performance01:27

Exercise and Muscle Performance

Exercise induces a range of adaptations in muscle tissue, depending on the type and duration of activity. Such physical training can be broadly categorized into two types: endurance exercises and resistance exercises.
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
Construction of Frequency Distribution01:15

Construction of Frequency Distribution

A frequency distribution table can be constructed using the steps given below.
First, make a table with two columns—one with the title of the data that needs to be organized, and the other column for frequency. [Draw a third column for tally marks if needed]. Then, take a look at the items given in the data set and decide if an ungrouped frequency distribution table or a grouped frequency distribution table would be more suitable. If there are large sets of different values, then it is best to...
Simple Pendulum01:10

Simple Pendulum

A simple pendulum consists of a small diameter ball suspended from a string, which has negligible mass but is strong enough to not stretch. In our daily life, pendulums have many uses, such as in clocks, on a swing set, and on a sinker on a fishing line.
The period of a simple pendulum depends on two factors: its length and the acceleration due to gravity. The period is completely independent of any other factors, such as mass or maximum displacement. For small displacements, a pendulum is...
Muscle Stimulation Frequency01:22

Muscle Stimulation Frequency

The contraction strength of muscles is regulated by motor neurons, which modulate the frequency of action potentials dispatched to the motor units based on the body's requirements. This process of varying the muscle stimulation frequency allows muscles to contract with a force that is precisely tailored to the needs of the moment, whether lifting a feather or a heavy box.
Wave summation
At low firing rates, motor neurons induce individual twitch contractions in muscle fibers. These twitches...
Relaxation of Skeletal Muscles01:29

Relaxation of Skeletal Muscles

The period of muscle contraction primarily influences the duration of stimulation at the neuromuscular junction (NMJ), the presence of free calcium ions in the sarcoplasm, and the availability of energy or ATP to support contractions.
When an action potential reaches the axon terminal, it depolarizes the membrane and opens voltage-gated sodium channels. Sodium ions enter the cell, further depolarizing the presynaptic membrane. This depolarization causes voltage-gated calcium channels to open.
Physical Pendulum01:06

Physical Pendulum

When a rigid body is hanging freely from a fixed pivot point and is displaced, it oscillates similar to a simple pendulum and is known as a physical pendulum. The period and angular frequency of a physical pendulum are obtained by using the small-angle approximation and drawing parallels with a spring-mass system. The small-angle approximation (sinθ=θ) is valid up to about 14°.
When dealing with complicated systems, the mass moment of inertia is an important parameter, as it describes the mass...

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Adapted Resistance Training Improves Strength in Eight Weeks in Individuals with Multiple Sclerosis
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Flexible nonlinear periodization in a beginner college weight training class.

John M McNamara1, David J Stearne

  • 1Department of Physical Education, St. Francis College, Brooklyn Heights, New York, USA. jmcnamara@stfranciscollege.edu

Journal of Strength and Conditioning Research
|January 1, 2010
PubMed
Summary

Flexible nonlinear periodization (FNL) significantly improved leg press strength in beginners compared to traditional nonlinear (NL) training. This training method allows for adjustments based on athlete readiness, enhancing leg strength development.

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Strength and Conditioning

Background:

  • Periodization is crucial for optimizing training outcomes.
  • Nonlinear periodization models offer flexibility in training.
  • Beginner weight training programs require effective and adaptable protocols.

Purpose of the Study:

  • To compare the effects of flexible nonlinear (FNL) periodization versus traditional nonlinear (NL) periodization on strength and power in beginner weight training students.
  • To investigate the efficacy of FNL periodization for novice athletes.

Main Methods:

  • Sixteen beginner students were randomly assigned to either an FNL or NL group.
  • Both groups followed a 12-week program, training twice weekly for 30 minutes, using machines and free weights.
  • The FNL group had flexibility in choosing daily repetition targets (10, 15, or 20 reps), while the NL group followed a set schedule.

Main Results:

  • The FNL group demonstrated a significantly greater average increase in leg press strength (62 kg) compared to the NL group (16 kg).
  • No significant differences were observed between groups for chest press or standing long jump performance.
  • The FNL group's training was characterized by its adaptability to daily athlete readiness.

Conclusions:

  • Flexible nonlinear periodization may be a highly effective training strategy for enhancing leg strength in beginner weight training populations.
  • Coaches can implement FNL by assessing athlete readiness before each session and adjusting exercise intensity accordingly.
  • This approach offers a practical and adaptable method for strength development in novice athletes.