Priniciples of Progressive Overload for Weight Training

The physiological principle on which strength and endurance development depends is known as the OVERLOAD PRINCIPLE. The principle states simply that the strength, endurance and hypertrophy ( hypertrophy= increase in muscle size ) will increase only when the muscle performs for a given period of time at its maximal strength and endurance capacity, i.e. against workloads that are above those normally encountered.

However once an adaptation has taken place the stimulus ( weight) that was sufficient to produce that adaptation ( increase in strength) is no longer an overload ( to the now stronger muscle). That is, the resistance must be increased to produce further gains/ adaptation. This is known as PROGRESSIVE OVERLOAD.

Overload can be achieved by manipulating combinations of training frequency, intensity and duration.

INTENSITY is the factor normally increased to produce gains in strength or muscle size. Intensity can be increased by:

-Adding more resistance ( weight ).
-Increasing the number of repetitions for a given weight.
-Decreasing the rest intervals.
-Etc.

If the overload stimulus is removed, strength, size and endurance will revert back towards pre training levels and this is known as DE TRAINING.

Developing your Flexibility

Now this is where the fun really begins.
Since the body temperature is greatest just after aerobic or intense exercise, maximum flexibility gains can be achieved by including stretching exercises at this stage.

Choose a few stretches that you are tight in and slowly work towards getting further to your goal, stretching is the art of pulling.

Get different books out at the library and look on the internet to learn different stretches but again remember get your body really hot before stretching it makes a huge difference, you get a deep stretch when you are hot.

Daily Flexibility Training.
Daily stretching is most effective for long term improvements. Once optimal flexibility is achieved it can be maintained by stretching 2-7 times a week.

Stretches can be done anywhere, not just at the gym after a warm-up or exercise. You may for example have tight hamstrings, so you would stretch at the desk every hour or so. This would involve very gentle, progressive held stretches, for example leaning into a hamstring stretch while seated at the desk.

Use your imagination and be creative in stretching.

Methods of Stretching

Dynamic Stretching

Dynamic = movement

Dynamic is with Range of Motion (ROM).
Ballistic is exceeding the (ROM).
Advantages:
-appropriate if specific to sport/activity.
-good for specific movement preparation.
-often more enjoyed because it is dynamic.
Disadvantages:
-higher risk of injury if preformed when cold or too "ballistic" (uncontrolled).
This method of stretching is most safe and effective when done after a warm-up and static stretch.

Static Stretching
Static=held, not bouncing or moving.
Advantages
-safe.
-pain free.
-less energy used.
-reduces muscle soreness.
Disadvantages
-can be boring.
-may reduce power output.

PNF Stretching (Proprioceptive Neuromuscular Facilitation).
This method of stretching involves alternating muscular contraction with relaxation. A 5-8 second isometric contraction is held followed by a stretch for 5-8 seconds. This is repeated several times.

This is the most effective method of stretching and is appropriate for people requiring extreme ranges of motion, but is only suitable when preformed after a warm-up and static stretch.
Advantages
-Provides a balance of joint strength.
-Very effective, perhaps most effective in increasing flexibility.
Disadvantages
-You need to be highly motivated because it requires energy.
-Greater risks involved.
-Use of valsalva increases blood pressure and therefore this method is not appropriate for hypertensives.

When stretching with a partner:
-Must always listen to the person being stretched.
-Partners should be a similar size and strength.

Have fun but do be careful not to over do it.

Physiology of Stretching

Muscle and connective tissue have two lines of defense against overstretching and injury.

1. The Stretch Reflex
Nerve receptors called muscle spindles lie within our muscles. These receptors detect the degree and speed of a stretch. They send this information to the spinal cord which then returns a message to contract the muscle preventing potential damage. This contraction response will last up to 6-8 seconds.

The harder a muscle is stretched, the stronger the reflex contraction. This means gentle stretching causes less resistance to the stretch and is therefore more effective.

As we hold a gentle static stretch, the muscle spindles reduce their rate of firing which decreased the amount of reflex contraction. This is why it is important to hold a stretch.

2. Inverse Stretch Reflex
Golgi tendon organs (GTO's) lie around muscle / tendon junction and detect tension in the muscle and tendon. Tendon tension occurs both during intense muscle contraction and stretching. When GTO's detect tendon tension they send a message to the spinal cord which returns a message back to relax the muscle fibres.

This reflex can be used to a stretchers advantage. When a stretch is held for a minimum of 7 seconds the muscle spindles decrease their firing and allow the muscle and connective tissue to stretch a bit further. Now the increased stretch places tension on the tendon activating the GTO's and therefore relaxing the muscle. A greater stretch can now be achieved.

Flexibility-Fitness's Forgotten Factor

Flexibility is undoubtedly an important component of fitness. It is, however, often the area most overlooked. Many people will improve their cardiovascular and their muscular systems but pay little attention to their flexibility. why??

Flexibility- A Definition
Flexibility is a joints ability to move through a full range of motion. ( ROM )

Benefits of Flexibility
Improves performance and efficiency.
A flexible joint moves further and requires less energy for movement.

Reduced risk of injury.
Less resistance means less chance of tear.

Reduced delayed muscular soreness after exercise.
Not understood fully but believed to assist in re-alignment of filaments, reduce tension, and improve blood flow therefore assist in removing waste products.

Postural balance & decreased risk of lower back pain.
Tight muscles groups can cause postural imbalance. For example pelvic alignment from tight hamstrings, hip flexors.

Increased neuromuscular coordination.

Mind/ Body connection.