Cisar, C J

Kravitz, L

English

San Jose State University

Great gains or weight work

SJSU ScholarWorks

San Jose State UniversitySJSU ScholarWorksFaculty Publications KinesiologyJanuary 1987Great gains or weight workL KravitzC J. CisarSan Jose State University, craig.cisar@sjsu.eduFollow this and additional works at: https://scholarworks.sjsu.edu/kins_pubPart of the Kinesiology CommonsThis Article is brought to you for free and open access by the Kinesiology at SJSU ScholarWorks. It has been accepted for inclusion in FacultyPublications by an authorized administrator of SJSU ScholarWorks. For more information, please contact scholarworks@sjsu.edu.Recommended CitationL Kravitz and C J. Cisar. "Great gains or weight work" Dance Exercise Today (1987): 21-23.• I l,, I! II ,, I ' ~I I ' ~· 1·• ·-~--,.·----.J.-f . I 'I I •'' ·,' .. I BY LEN KRAVITZ, MA, AND CRAIG J. CISAR, PHD ow were going to change the pace t! 	 and do some calisthenics with weights, so grab a mat. Remember, if youre new in the class, use the N'--_j lightest weights and watch closely when I demonstate the moves. This first exer­cise will do great things for your thighs, so letS go." Can you guess who's in this class? Not necessarily the very fit young participant stereotyped in advertising. Senior women and men, teenagers, beginning and advanced exercisers and people with a vari­ety of injuries and physical situations attend classes that use resistance, whether rubber or elastic bands, free weights, weighted balls or surgical tubing. There are sound reasons behind the remarkable growth in variable resistance exercise, otherwise known as weight train­ing. When introduced correctly, resistance training is a welcome addition to dance­exercise programs beCause it can be very beneficial in developing the muscle, tendon and ligament strength needed to balance the body structurally and help reduce overuse injuries from too much aerobics. Positive effects in performance, rehabili­tation, injury prevention and increased lev­els of fitness have been well documented. Both strength and muscle endurance train­ing have been shown to increase the thick­ness of the ventricular walls of the heart, which results in improved heart efficiency. Resistance training using 8 to 12 repetitions has been shown to increase capillarization and result in more favorable blood choles-Len Kravitz, .Mit, is activities coo'rdinator in the Department of Human Performance at San Jose State University. He has been using weights in his classes for 5 years and received the 1987 IDEAL award for Dance Exerciser ofthe Year. Craig J. Cisar, PhD, is a certified strength and conditioning specialist and an assistant professor in exercise physiology in the Department of Human Performance at San Jose S!Xlte University. terollevels. Changes such as tighter muscles and aesthetically contoured figures add greatly to the looks of loyal participants. For the instructor, perhaps the greatest challenge in dance-exercise toning sections is to find an alternative to performing so many repetitions of exercises. Adding resistance limits the number of repetitions while effectively helping clients attain their goals. For example, instead of performing 60 or more leg lifts, it is possible to perform only 30 repetitions with resistance-and get better results. CORRECTLY USED, RESISTANCE TRAINING IS A VALUABLE COMPLEMENT TO AEROBIC WORKOUTS. All these factors have influenced instrno­tors to incorporate more resistance exercises in their classes. However, since many train­ing methods are based on limited research, there seems to be some confusion about the most appropriate ways to attain strength and endurance goals. After reviewing the known neuromuscular processes and adaptations, tltis article will help teach you how to apply that knowledge in the classroom. How Muscles Work Each muscle is composed of thousands of fibers that are "recruited" for action by the nervous system. Muscle fibers are com­posed of protein filaments called actin and myosin. They exert force, such as causing a joint to flex, by contracting. The primary theory of muscle contraction is called the sliding filaroent theory. It states that one protein filaroent (actin) slides over a station­ary protein filaroent (myosin), which short­ens the muscle and results in a contraction. When the muscle fiber contracts, it contracts completely or not at all. This phenomenon is called the "all or none principle." The contraction is initiated by the nervous system, which can best be imagined as a vast system of highways carrying information from one body point to another. Messages from the central nervous system (CNS) are sent to the muscles by efferent or motor nerves. The motor nerve and muscle fibers it innervates (which causes them to contract) are called a motor unit. The CNS can vary the amplitude (strength) and frequency of the neural impulses. Lower amplitude and less fre­quent neural impulses tend to recruit pre­dominantly slow-twitch motor units. These are more prevalent in aerobic activities and do not fatigoe easily. Stronger, more fre­quent neural impulses tend to recruit fast­twitch motor units that are more involved with anaerobic activities, such as weight training. They rapidly generate a large amount of muscle tension, but fatigue quickly. The decisions about the strength and frequency of neural impulses are made by the brain based on motivational drives and needs and sensory input from organs known as the muscle spindles and Golgi tendons. This feedback directs us to modify the tension in our muscles to pick up a light­weight pencil or a heavy chair. Strength increases as the result of 2 fac­tors. There is a gradual increase in the con­tractile elements in each muscle fiber that allows it to contract more powerfully. Also, there is a gradual recruitroent of a higher proportion of the total available fibers in each contraction. Muscle Adaptation The increases in contractile elements and fiber recruitment occur as a result of proper application of the progressive overload prin­ciple. It states that strength, endurance and muscle size increase (within limits) in response to repetitive exercise against pro­gressively increased resistance. The key to resistance training is to create tension (over­load) in the muscle by matching or overcom­ing the resistance created by an object, such as a band or a weight. Once a muscle has been trained and reaches a conditioning plateau, there are IHTERNI!IfiNAL DANCE-EXERCISE ASUCHTIIN 	 PANCf EXERCISE TOHY/UfEM~ER/DECEMBE~ 1HJ .I '' Resistance 'fraining Tips 1. Perform isometric holds in the midrange of the movement. Hold for 4 to 6 seconds (half the speed ofan 8 count) in the midrange of the full movement. This will help fatigue the muscle where it is usually stronger and often not sufficiently challenged. Example: Half squat 2. Combine exercises that help to challenge and work more muscle groups. This is an exce1lent example of combining 2 exercises that complement one another. As you step back with one leg, you complete a biceps curl with both arms. The biceps curl brings your center of gravity slightly forward, allowing for more overload on the front thigh and no stress to the back leg. It is easy to keep the front knee from protruding forward, which happens freqently with step-forward lunges. Example: Step-back lunge 3. Change the movement patterns of the exercise, The photo on the left shows the regular 2-arm row while the photo on the right shows the arms rotated upward with lifted elbows. By changing the move­ment pattern you successfully recruit more muscle fibers. Example: Standing row 4. Modify the body levers and vary the weights. Change the overload of leg and arm exercises by performing the same exercise with straight and bent arms (or legs). When bending the arms, yQu will be able to use heavier weights. Example: Lateral raises ; I ' ''I: several ways to overload it if greater gains · are desired: 1. Increase the number of repetitions per set. 2. Increase the amount of weight or resistance. 3. Increase the number of sets per exercise. 4. Decrease the recovery time between repetitions and/or sets. 5. Increase the number of exercises. 6. Increase the number of workouts per week. Overload should be added in very small increments. As a rule of thumb there should be no more than a 5 to 10 percent increase. INTERIIATIONH DANCE-EXERCISE ASSOCIATION DANCE watching students' performance levels and knowing their fitness goals, you can guide them in finding a safe and effective maxi­mum weight. In Kravitz's coed classes, stu­dents use weight ranging between 2 and 12 pounds. It is important to remember that these guidelines are for the slow-paced condition­ing segment, not for the fast-paced aerobics portion of class. 'fraining Programs There are 3 major categories to choose from when developing effective condition­ing programs. Muscle strength is defined as the ability to exert maximal force. The muscle will respond to strength training (heavy weight/ low repetitions) by increasing the contractile elements (actin and myosin filaments), resulting in a greater potential of the muscle to exert force. The increase in contractile elements may be reflected in an increase in the size of the muscle itself. However, women should not be concerned about a significant increase in muscle size because they lack testosterone and their muscle is usually not as dense as men's. Tl'aining programs designed to improve strength use 3 to 5 sets of between 3 and 8 repetitions 3 days per week. A rest day separates workouts. Muscle eruiurance is defined as the ability ofa muscle to do repeated muscular contrac­tions while resisting fatigue, and is indepen­dent of cardiorespiratory factors. The muscle will respond to endurance training (light weight/high repetitions) by increasing its capacity to produce energy anaerobically with minor increases in strength. The mus­cle cell increases the factors that enhance anaerobic metabolism, such as muscle glycogen (sugar) and anaerobic enzyme levels. This is a great choice for classes in which For example, add one-half pound of weight or 3 to 5 repetitions. How Much Resistance? Because correct body placement and technique is critical, it is appropriate for all participants to begin with one- to 2-pound weights. Even the strongest students should start light to learn correct exercise execu­tion. In addition, dance-exercise toning seg­ments typically provide a lot of variation so very light weights will overload the muscles. After correct technique is mastered, pro­gressive overload can be safely recom­mended in one-half pound increments until the appropriate challenge is reached. By weight control is a prime concern. The mus­cle endurance exercises will also supplement the aerobics program and improve the mus­cle tone of the major body parts exercised. Muscle endurance programs generally involve 2 to 5 sets>\'Of 15 to 30 repetitions 3 times per week with a rest day in between. A combination of strength arui eruiurance training may be recommended for some individuals or classes. These programs usu­ally involve 2 to 5 sets of 8 to 12 repetitions 3 times per week. This can result in substan­tial gains in muscle size if the exercises are performed close to maximal intensity while pushing to the point of fatigue with each set. This is why body builders are able to develop so much musculature. E~ERCISE TCOAY/NOVEMBERJDECEUER 19!7 5. Change the performing position of the exercise. In this exercise, placing the hands wide apart recruits more pectoral muscles, while placing hands closer together recruits more triceps and deltoids. Example: Push-up (),Vary the movement tempo of the exercise. Ifyou always stay at one movement tempo, the body quickly learns to become efficient and relies on fewer muscles to do the work. By changing the tempo and never going too fast the muscles will continually be challenged. Example: Crunch 7. Use weights and/or hand presslli'e to add overload. This suggestion is primarily for outer and inner thigh work. Pressure on the thigh, whether from weights or a hand pressing against it, recruits many more muscle fibers. The closer to the knee you place the resistance, the more challenging the exercise becomes. As the exercise &X:omes easier, add more resistance. Example: Outer leg lift Common Questions this position the angle of pull is not always as rapid acceleration or descent in the move­What is the optimal speed for movements? conducive to optimal force production. This ment patterns is very important. Working Performing repetitions half-time to music is why you are more often stronger in the with the correct amount of resistance is that is 140 to 150 beats per minute is a nice midrange of a movement pattern. imperative to challenge the muscle without range. The slower movement will allow the Some authors state that you only need to do iljjuring the body. The final word is tech­muscle to activate more motor units. If the one set, while others say you should perform nique. Correct execution of exercises is movements are too fast, the gains will not be several. Which is correct? always critical to avoid injuries. as great since only primarily fast-twitch It is true that some authorities believe that When standing, make sure the back is motor units will be recruited. (Research has if you overload the muscle fiber in one set, well supported and straight. In any position, demonstrated that the optimal speed of a additional sets are useless. However, the it should not be significantly arched, overly muscle contraction for maximal strength is human body does not change easily. Pro­ rounded or twisting. Buttocks should be no approximately one-fifth the speed of the fast­ gressive overloading of muscle is needed to lower than the knees (for example, during a est contraction time by that muscle group.) make necessary changes. One set will pro­ squat). Make sure knees are over the ankle Why does resistance feel so different duce some positive effects in beginning and don't extend past the toes. through the range ofmotion? resistance training, but additional sets will Older adnlts, those with high blood pres­The mechanical efficiency of the move­ ultimately be needed in order to realize con­ sure and anyone whose profile suggests a ment changes in relation to the way the tinued benefits. coronary risk should be very careful not to bones line up with one 'another. As the angle Are there any specific ways to avoid grip a weight too tightly because of the changes, so does the' efficiency. Also the injuries? potential to elevate blood pressure. It may contractile force of a muscle is greatest This should always be a major concern. not be appropriate for these students to use when the muscle is slightly stretched, but in One key word is control. Not allowing too resistance. If there is any doubt, advise the participant to obtain a physician's permis­sion before using weights. 'JYpes of Contractions How should the exercises be sequenced? Concentric Contraction. Often referred to as a positive contraction, a concentric Generally, work the larger muscle contraction shortens the muscles through the range of motion. An example is the upward groups, such as the legs and chest, before phase of a crunch. isolating the smaller muscle groups. This Eccentric Contraction. An eccentric contraction, often called a negative contraction, way the fatigue in the smaller groups will not lengthens the muscles through the range of motion. The downward phase of a crunch is an affect the performance of the exercises that eccentric contraction. use heavier weights. Make sure opposing Isotonic Contraction. This is the most familiar type of contraction, known as concentric, muscle groups are worlced to keep strength in which the mw~cle shortens while lifting a constant resistance. It is used with equipment balanced. that has a constant weight, such as free weights or rubber bands. Due to the mechanical How tired should people feel after using advantage of different positions through the range of movement, the muscle varies tension weights? through the range. For resistance training to work, it is nec­Isometric Contraction. The term isometric literally means same or constant length. A essary to somewhat fatigue the muscles. muscle develops tension, but there is no change in the length of the muscle. This is often That's the challenge that makes them adapt called a static contraction. with increased strength or endurance. How­lsokinetic Contraction. During an isokinetic contraction, an "accommodating" ever, participants should not feel exhausted, resistance changes to apply a constant amount offorce to the muscle as it moves through the which is a sign of an excessive amount of range of motion. This consistency is maintained by sophisticated stationary equipment, such weight. If there is no fatigue, pariicipants as the Cybex machine frequently used by physical therapists. The machine provides can overload with weight or repetitions. • resistance equal to the amount of force applied by the muscle group, and the contraction © 1987 by IDEA, Inc. All rights reserved. Reproduc­maintains a constant speed. tion without permission is strictly prohibited. I j j ' J  INTERNATIDNH DAUE·EXERCISE ASSOCIATION DANCE EXERCISE TDDAYINDHMDER/DECEMHEH 1U7 

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Great gains or weight work

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