93 A Christian Guide to Body Stewardship, Diet and Exercise Dynamic effort method is a method of strength training used by powerlifters to develop muscular contraction speed. This method uses lighter loads (e.g., 30% of 1 repetition maximum (RM), 35% of 1RM or 40% of 1RM) for sets of 3 reps. The recommended speed of contraction is between 0.9 – 1.2 meters per second (Wenning, n.d.). Repetition method, also referred to as repeated effort training, is a method of strength training used by powerlifters to develop muscular size. This method uses both a higher volume of sets (≥ 6 sets per muscle group) and number of reps per set (e.g., 8-12 reps per set). Because the focus is on size (hypertrophy), and not strength or speed, this method is also used by bodybuilders. Compound exercise, also referred to as a core exercise, is a movement that recruits one or more major muscle groups (e.g., pectoralis major, latissimus dorsi, quadriceps) and involves two or more joints. Examples of compound exercise include the bench, row, press, squat and deadlift. Due to their direct application to sport, compound exercises should receive training priority. Assistance exercise is a movement that recruits smaller muscle groups (e.g., biceps, triceps), involves only one joint, and is considered less important in terms of improving sport performance. Examples of assistance exercises include biceps curls, triceps extensions, leg curls and leg extensions. Power exercise is a movement that is performed very quickly or explosively. Examples of a power exercise include the power clean, snatch, and clean and jerk. Due to the importance of proper technique when performing power exercises, the number of reps are typically limited to 1-5 per set. When all three exercises are performed in one training session, the recommended order for execution is power exercises → compound exercises → assistance exercises. Structural exercise is a movement that either directly or indirectly loads the spine. Examples of a structural exercise include the back squat, standing overhead press and deadlift. Compression exercise is a movement that directly loads the spine thereby causing compression of the intervertebral discs. Examples of a structural exercise include back squat, shoulder-loaded calf raises and standing overhead press. Traction exercise is a movement in which the range of motion unloads the spine by expanding the space between the intervertebral discs. Examples of a traction exercise include the belt squat, lying leg curl and lat pull-down. It is recommended that individuals with low back pain or injury perform more traction exercises, as compared to compression exercises, whenever possible. Tempo refers to the pace or rhythm at which a movement is performed. Table 5.2 provide tempo recommendations based on different strength training goals (ACEFitness.org, 2014).
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