|
UPSI Digital Repository (UDRep)
|
|
| ||||||||||||||||||||
| Abstract : Universiti Pendidikan Sultan Idris |
| The number of sets need to be performed in a resistance training session has been debated for decades. As more recent studies showed the superiority of performing multiple sets in resistance training, the aim of this study was to determine and compare the muscle activation and performance during three sets of resistance exercises among untrained women. Thirty-two recreationally active, untrained women were recruited as participants. Muscle activation was obtained from the pectoralis major during bench press and vastus lateralis during squat using electromyography method. Performance was measured by the number of repetitions performed in the three sets during both exercises. Results showed that the number of repetitions decreased significantly as early in the second set and continued to reduce in the third set. No significant changes were found for muscular activation. As the conclusion, among untrained women, it seems that performance in resistance training tend to decrease as early as during the second set. It is recommended for untrained women to perform more than a single set for each exercises in a resistance training to enhance their muscular strength and endurance |
| References |
1. Kemmler, W.K., et al., Effects of single-vs. multiple-set resistance training on maximum strength and body composition in trained postmenopausal women. The Journal of Strength & Conditioning Research, 2004. 18(4): p. 689-694. 2. Humburg, H., et al., 1-set vs. 3-set resistance training: a crossover study. Journal of Strength and Conditioning Research, 2007. 21(2): p.578. 3. Kadir, Z.A., et al. Single-versus three-set resistance training on strength and power among untrained men. in Proceedings of the International Colloquium on Sports Science, Exercise, Engineering and Technology 2014 (ICoSSEET 2014). 2014. Springer, Singapore. 4. Marzolini, S., S.G. Thomas, and J.M. Goodman, Aerobic and resistance training in coronary disease: single versus multiple sets. Medicine & Science in Sports & Exercise, 2008. 40(9): p. 1557-1564. 5. Hass, C.J., et al., Single versus multiple sets in long-term recreational weightlifters. Medicine and Science in Sports and Exercise, 2000. 32(1): p. 235-242. 6. Adnan, M.A., et al. Single versus two sets of resistance training on muscular endurance, strength and fat percentages among recreationally trained men. in Proceedings of the International Colloquium on Sports Science, Exercise, Engineering and Technology 2014 (ICoSSEET 2014). 2014. Springer. 7. Radaelli, R., et al., Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. The Journal of Strength & Conditioning Research, 2015. 29(5): p. 1349-1358. 8. Lesinski, M., O. Prieske, and U. Granacher, Effects and dose–response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis. Br J Sports Med, 2016. 50(13): p. 781-795. 9. Haff, G.G. and N.T. Triplett, Essentials of strength training and conditioning 4th edition. 2015: Human kinetics. 10. Hermens, H.J., et al., Development of recommendations for SEMG sensors and sensor placement procedures. Journal of Electromyography and Kinesiology, 2000. 10(5): p. 361-374. 11. Nadzalan, A.M., et al., The effects of resistance training with different focus attention on muscular strength: Application to teaching methods in physical conditioning class. International Journal of Innovative Technology and Exploring Engineering (IJITEE), 2019. 8(8): p. 16-19. 12. hazana, N., et al., Electromyographical analysis and performance during bench press exercise: The influence of self-talk. International Journal of Recent Technology and Engineering (IJRTE), 2019. 8(1): p. 1279-1281. 13. Carpinelli, R.N., The size principle and a critical analysis of the unsubstantiated heavier-is-better recommendation for resistance training. Journal of Exercise Science & Fitness, 2008. 6(2): p. 67-86. 14. Henneman, E., G. Somjen, and D.O. Carpenter, Functional significance of cell size in spinal motoneurons. Journal of Neurophysiology, 1965. 28(3): p. 560-580. 15. Jenkins, N., et al., Individual responses for muscle activation, repetitions, and volume during three sets to failure of high-(80% 1RM) versus low-load (30% 1RM) forearm flexion resistance exercise. Sports, 2015. 3(4): p. 269-280. |
| This material may be protected under Copyright Act which governs the making of photocopies or reproductions of copyrighted materials. You may use the digitized material for private study, scholarship, or research. |