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      The Effects of 24 weeks of Resistance Training with Simultaneous Elastic and Free Weight Loading on Muscular Performance of Novice Lifters

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          Abstract

          The purpose of this investigation was to assess the effectiveness of variable resistance as provided through elastic plus free weight techniques in college aged males and females. Twenty novice lifters were randomly assigned to a traditional free weight only (6 males and 5 females) or elastic band plus free weight group (5 males and 5 females) and 9 more normally active controls (5 males and 4 females), were recruited to maintain normal activity for the duration of the study. No differences existed between control, free weight and elastic band at baseline for age, body height, body mass, body mass index, and body fat percentage. One-repetition maximums were performed for squat and bench press while both strength and power were assessed using isokinetic dynamometry. Elastic groups and free-weight groups completed 24 weeks of whole body, periodized, high intensity resistance (65–95% of one-repetition maximum) training three times/week. Training programs were identical except that the elastic group trained the barbell squat, bench press and stiff-legged deadlift with 20–35% of their total prescribed training loads coming from band resistance (assessed at the top of the range of motion) with the remainder from free weight resistance. A mixed-model analysis revealed that peak torque, average power and one-repetition maximums for squat were significantly greater after training for the elastic group compared to the control (p<0.05). In addition, the free weight group also showed significantly greater improvements over the control in peak torque and one-repetition maximums for squat and bench press. No significant differences were observed between the elastic band and free weight groups. Combined variable elastic band plus free weight exercises are effective at increasing strength and power similar to free-weights alone in novice college aged males and females. However, due to complexity in set-up and load assignment elastic adoption by novice lifters in an unsupervised situation is not advised.

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          Most cited references38

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          Generalized equations for predicting body density of men.

          1. Skinfold thickness, body circumferences and body density were measured in samples of 308 and ninety-five adult men ranging in age from 18 to 61 years. 2. Using the sample of 308 men, multiple regression equations were calculated to estimate body density using either the quadratic or log form of the sum of skinfolds, in combination with age, waist and forearm circumference. 3. The multiple correlations for the equations exceeded 0.90 with standard errors of approximately +/- 0.0073 g/ml. 4. The regression equations were cross validated on the second sample of ninety-five men. The correlations between predicted and laboratory-determined body density exceeded 0.90 with standard errors of approximately 0.0077 g/ml. 5. The regression equations were shown to be valid for adult men varying in age and fatness.
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            Neural factors versus hypertrophy in the time course of muscle strength gain.

            The time course of strength gain with respect to the contributions of neural factors and hypertrophy was studied in seven young males and eight females during the course of an 8 week regimen of isotonic strength training. The results indicated that neural factors accounted for the larger proportion of the initial strength increment and thereafter both neural factors and hypertrophy took part in the further increase in strength, with hypertrophy becoming the dominant factor after the first 3 to 5 weeks. Our data regarding the untrained contralateral arm flexors provide further support for the concept of cross education. It was suggested that the nature of this cross education effect may entirely rest on the neural factors presumably acting at various levels of the nervous system which could result in increasing the maximal level of muscle activation.
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              Generalized equations for predicting body density of women.

              Previous research with women has shown that body composition regression equations derived from anthropometric variables were population specific. This study sought to derive generalized equations for women differing in age and body composition. The hydrostatic method was used to determine body density (BD) and percent fat (%F) on 249 women in 18 to 55 years (X = 31.4 +/- 10.8 yrs) and 4 to 44 %F (X = 24.1 +/-7.2 %F). Skinfold fat (S), gluteal circumference (C) and age were independent variables. The quadratic form of the sum of three, four and seven S in combination with age and gluteal C produced multiple correlations that ranged from 0.842 to 0.867 with standard errors of 3.6 to 3.8 %F. The equations were cross-validated on a different sample of 82 women with similar age and %F characteristics. The correlations between predicted and hydrostatically determined %F ranged from 0.815 to 0.820 with standard errors of 3.7 to 4.0 %F. This study showed that valid generalized body composition equations could be derived for women varying in age and body composition, but care need to be exercised with women over an age of forty.
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                Author and article information

                Journal
                J Hum Kinet
                J Hum Kinet
                JHK
                Journal of Human Kinetics
                Versita, Warsaw
                1640-5544
                1899-7562
                4 October 2011
                September 2011
                : 29
                : 93-106
                Affiliations
                [1 ]Human Performance Laboratory, Department of Healthand Human Sciences, Loyola Marymount University, Los Angeles, CA
                [2 ]Human Performance Laboratory, Department of Mathematics, Loyola Marymount University, Los Angeles, CA
                Author notes
                Corresponding author: Todd C. Shoepe, Clinical Professor, Departrment of Health and Human Sciences, Loyola Marymount University, 1 LMU Drive MS 8160, Los Angeles, CA 90045, Phone: 310-338-7825, Fax: 310-338-7882, E-mail: tshoepe@ 123456lmu.edu

                Authors submitted their contribution of the article to the editorial board.

                Article
                jhk-29-93
                10.2478/v10078-011-0043-8
                3588619
                23486257
                dbaa746b-40b5-41c3-9712-12021b8c7cc2
                © Editorial Committee of Journal of Human Kinetics

                This article is an open-access article distributed under the terms and conditions of the Creative Commons Attribution license ( http://creativecommons.org/licenses/by/3.0/).

                History
                : September 2011
                Categories
                Research Article
                Section III – Sport, Physical Education & Recreation

                variable resistance,isokinetic exercise,muscular performance,elastic band loading

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