RESEARCH PROPOSAL

Program

Master of Philosophy

Field of Research

Science of Coaching

Topic of Research

The effects of different resistance training methods on muscular strength and muscular endurance with regard

to the performance of young track and field athletes

Prepared by Mohd Nordin Bin Khadis

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FIELD OF RESEARCH

Coaching

TOPIC OF RESEARCH PROPOSAL

The effects of different resistance training methods on muscular

strength and muscular endurance, with regarded to the performance

of young track and field athletes.

INTRODUCTION

Strength training also known as resistance training is a common

component of sports and physical f i tness program for young or older

people. Some adolescents and preadolescents may use strength

training as a mean to enhance muscle size and definit ion or simply

improve appearance.

Strength training programs may include the use of free weights,

weight machines, elastic tubing or body weight. The amount and

form of resistance used as well as the frequency of resistance

exercise are determined by specific program goals.

In the past, resistance training has proven to be safe and effective

method of conditioning for children and youth, provided that

appropriate exercise guidelines are fol lowed (Faigenbaum et al. ,

1999).

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Although the capabili ty of children and youth to increase their

muscular strength as questioned in the past (American Academy of

Pediatrics, 1983), current f indings suggest that children and youth

may benefit from regular part icipation in resistance training activity.

Reports indicate that youth resistance training may improve motor

performance skil ls (Li l legard et al. , 1997), may reduce injuries in

sports and recreational activit ies (Hejna et al. , 1982) and may

favorably alter selected anatomic (Moris et al. , 1997) and

psychosocial parameters (Holloway et al., 1988).

The American Academy of Pediatrics, the American College of

Sports Medicine, and the National Strength and Conditioning

Association support children’s and youth’s part icipation in

appropriately designed and competently supervised resistance

training program.

In addition, public health objective discussed in the resents Surgeon

General’s report Physical Activity and Health aim to increase the

number of the children and youth who participate regularly in

physical activit ies that enhance and maintain muscular strength and

muscular endurance.

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RATIONALE OF THE STUDY

Tradit ionally boys and girls have been encouraged to part icipate in

aerobic activit ies such as cycling and swimming, they have not

always been encouraged to participate in resistance training.

In recent years a growing body of evidence has accumulated to

indicate that resistance training can be a safe, effective, and

beneficial method of condit ioning for youths.

Research into the effects of resistance exercise on children and

adolescents has increased over the past decade, and the qualif ied

acceptance of youth strength training by medical and fi tness

organizations has become almost universal.

The American Academy of Pediatrics (2001), the American College

of Sports Medicine (2000), the American Orthopedic Society of

Sports Medicine (1988), and the National Strength and Conditioning

Association (Faigenbaum et al., 1996) support participation in youth

resistance training activit ies provided the program is appropriately

designed and competently supervised.

In Malaysia earlier concerns regarding the safety and eff icacy of

youth resistance training, i t is now common place for boys and girls

of al l ages and abil it ies to resistance train in schools, recreation

centers, and sport camps to enhance their health, f itness, and

athletic performance.

Regular participation in a resistance training program provides youth

with an opportunity to be exposed to safe, effective, and fun training

methods that can be carried over into adulthood.

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The purpose of this study is to discuss the trainabil i ty of muscular

strength in youth, highlight the potential benefits and concerns

associated with youth resistance training, and outline resistance

training guidelines for youth.

It must be emphasized that the term resistance training refers to a

specialized method of conditioning that involves the progressive use

of a wide range of resistive loads and a variety of training modalit ies

(e.g., free weights [barbells and dumbbells], weight machines,

elastic cords, medicine balls, and body weight) designed to enhance

muscle function, increase muscle size, improve body composition,

boost sports performance, and reduce athletic injuries.

The term children refer to boys and girls who have not yet developed

secondary sex characteristics (approximately up to age 12) and the

term adolescent includes boys and girls between 13 and 18 years of

age. For this study, the term youth is defined broadly to include

children and adolescents.

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LITERATURE REVIEW ON THE RESEARCH

Training Methodology

An athlete is a trained individual who excels in a particular form of

physical activity. In order for athletes to complete successfully, they

must fol low an extensive training program that condit ions the body

and the mind to the specifics of competit ion.

Athletes come in variety of shape and size, so the successful

competitor is usually the person who fol lows a properly designed

training program

Training defined as a systematic process of repetit ive, progressive,

exercise, or work that improves the potential for individual to

achieve an optimal performance (Bompa, T., O. 1995).

To achieve athlet ic success in any kind of systematic manner,

certain principles must be observed. The principles are the same

regardless of the sport. The plan is the means to execute the

principles. The principles are p rinciple of progression, principle of

accumulation, principle of variation, principle of specificity , principle

of overload and principle of recoverabil i ty .

Resistance training not only used to increase muscular strength,

power, endurance, and hypertrophy in athletes, but the adaptations

to resistance training have been shown to benefit the general

population as well as cl inical ( i .e., those individuals with

cardiovascular ailments, neuromuscular disease, etc.) populations

(Kraemer et al. , 2002).

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Resistance Training Program

This is a three months (12 weeks) progressive training program

design on 20 young male and developed track and field athletes

between 14 to 18 years old in order preparing them to enter their

early year track and field competit ion starting with school track and

field sports competit ion and designed to enhance the athletes

muscle function, increase muscle size, improve body composition,

boost sports performance, and reduce athletic injuries.

In this research, periodization cycles by Bompa were identif ied as a

guide to develop a systematic progressive training plan. The init ial

stage of periodization is commonly referred to as the macrocycle .

The macrocycle constitutes the overall training period and plan,

such as preparing for an athletic competit ion in the future.

During the month of training, the athlete goes through a series of

progressive mesocycles, which last at 12 weeks or in within 3

months. The effects from the training are measure from athlete

progress that al lows the athlete to reach optimal perfor mance levels

prior to his or her competit ion while also avoiding overtraining.

The mesocycle divided into smaller segments (microcycles), which

the f irst week duration more concentrating on or isolate sport-

specific training considerations in the periodization scheme by

starting with a transition I phase. After transition I is completed, the

athlete moves into another mesocycle, the preparatory period

(competit ion preparation), which comprises three phases:

hypertrophy, strength, and endurance.

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In this study, al l other complementary activit ies (i .e., anaerobic,

aerobic, plyometrics, f lexibi l i ty, speed development) also will be

performing by all of the subjects.

Types of training used are Dynamic Constant External Resistance

(DCER). The classic work by DeLorme (1945) and Berger (1962)

suggests that heavy resistance–low repetit ion protocols build

muscular strength, where as low resistance–high repetit ion protocols

build muscular endurance.

Muscular Strength and Muscular Endurance

Resistance training is related with the abil i ty of a body to apply

maximum force that body can produce (Hazeldine, R. 1990). Most

movement was performed against some form of resistance but

athletes generally perform movements against much greater

resistances than normal. So, i f the athletes can produce greater

strength is should result in a better performance.

In addition to being an important component of f itness itself, the

quality of strength is also an element in several other performance

factors l ike power, speed, agil ity, f lexibil i ty, and endurance.

Resistance training showed and proved that i t may improve motor

performance skil ls (Li l legard et al. , 1997), may reduce injuries in

sports and recreational activit ies (Hejna et al. , 1982) and may

favorably alter selected anatomic (Moris et al. , 1997), psychosocial

parameters (Holloway et al. , 1988) and health related benefits.

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The general aim of this study is to examine the co-relation between

dif ferent resistance methods on muscular strength and muscular

endurance and sports performance. In this study, two different kind

of resistance methods are used which is weight training (low

repetit ion - heavy load resistance training method) and circuit

training (high repetit ion - moderate load resistance training method).

There is plenty of evidence showing enhanced strength in children

and youth when engaged in resistance training, beyond the result of

normal growth and maturation. Typically a 30% to 50% increase in

strength is found when children part icipate in a structured,

supervised resistance training program 8 to 20 weeks.

However, one study demonstrated at 74% increase in strength after

only 8 weeks of training (Faigenbaum et al., 1993), other

investigation(Ramsey et al. , 1990) substantially in both the upper –

(35% increase in 1RM bench press and 60% increase in 1RM elbow

flexion) and lower – body (22% increase in 1RM leg press).

More recent studies continue to find similar result in strength gains

after 8 weeks of resistance training among adolescents (Tsolakis et

al. , 2004). From the study that already made clearly showed that

resistance training can increase the strength of the children or

youth.

In this study, weight training used as a resistance training method

with low repetit ion - heavy load protocol to build the muscular

strength. 1RM used as a protocol to measure the maximum

resistance that could l if ted throughout the ful l range of motion

(determined in the un–weighted position) using good form one time

only.

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The increments of the load were dependent on the effort required for

the l if t and became progressively smaller as the subject reached the

1RM. In a way to make a comparison in this study, circuit training

identif ied as an exercise preformed with high repetit ion and low to

moderate resistance which proven method of improving muscular

endurance.

But i t is depending on the nature of the circuit and the choice of

exercise, has also shown to produce positive changes in muscular

strength. Resistance in circuit training could come from various

forms such as body weight, elevation of track surface, exercise

weights or machine weight (McFarlane, 1985).

Participants or subjects were required to complete the sequential ly

arranged exercise before proceeding to the next exercise. Highly

depending on number of repetit ion, number of sets, frequency,

resting t ime, and training period.

More recent f indings support the contention that the use of heavy

resistances (e.g, repetit ion maximum [RM] resistances of six or less)

would have the greatest effect to muscular strength, whereas l ighter

resistances (e.g, RM resistances of 20 or more) would have the

greatest effect on muscular endurance.

During the exercise, subject encouraged to perform as may

repetit ion as possible. The number of repetit ion performed to

volit ional fat igue using the correct form were counted and recorded

as criterion values of local muscular endurance.

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STATEMENT OF PROBLEM

However, the question is, “what type of programs would be

recommended for those individuals who desire a higher level of

performance and fi tness?”, because it is important to make exercise

a l ifet ime commitment, recommendations based on scientif ic

research were needed to provide specific directives for those who

desire to make further goal specific improvements via resistance

training.

In view of all mentioned above, a wide range of research needs to

be conducted due to a lack of information and documentation of the

effects of dif ferent resistance training methods on muscular strength

and muscular endurance with regard to performance of young track

and f ield athletes in Malaysia.

How much one can progress depends on the individual’s genetic

makeup, program design and implementation, and training status or

level of f itness (i.e., slower rates of improvement are observed as

one advances) (Kraemer & Ratamess, 2004).

Scientif ic and anecdotal evidence f inding from this research is

needed in order to create a more effective st imulus to promote

higher levels of f i tness. In fact, a threshold of activity/effort is

necessary beyond the init ial few months (which is characterized by

enhanced motor coordination and technique) in order for the body to

produce further substantial improvements in fi tness.

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Later, the f indings from this study perhaps can emphasize the most

appropriates method of training in a way to enhance the

development of the excellent young Malaysian track and field

athletes at the international level.

OBJECTIVES OF THE STUDY

1. To compare the effect of a low repetit ion - heavy load

resistance training method(free weight training) and high

repetit ion - moderate load resistance training(circuit’s training

– machine weight) program on muscular strength and muscular

endurance

2. To enhance the athletes performance

3. To improve motor performance skil ls, may reduce injuries in

sports

HYPOTHESIS

1. There is a significant dif ference between resistance training

methodology and muscular strength.

2. There is a significant dif ference between resistance training

methodology and muscular endurance.

3. There is a significant dif ference in performance with

incrementing muscular strength and muscular endurance.

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RESEARCH METHODOLOGY

1. Subject

a. Inclusion criteria

- 20 subjects

- Males from 14 – 18 years old

- All subjects were healthy

2. Procedures

a. Subject will be given an informed consent form.

b. Subject wil l be explained to their responsibi l i t ies, r isks,

discomfort and the types of the test and intervention that

wil l be conducted.

c. Subject f itness and health status wil l be documented.

d. Instruments

Experimental – pre-test, post-test

i. Data collection

- ?

Field of test(non-cl inical test, gymnasium,

field)

e. Data analysis – SPSS (ANOVA)

CONCEPTUAL FRAME WORK OF STUDY

1. Research Design

a. Pre-test

b. Post-test

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i . Design

Subjects wil l be separated in 2 groups, 10

subjects per group (free weight training and

circuit training – using weight machine),

The exercise group trained 3 t imes a week on

nonconsecutive days of 12 weeks.

Based on 30 minutes exercise.

10 minutes low intensity aerobic exercise and

stretching.

Low repetit ion - heavy load resistance

training group (free weight training)

performed 6 to 8 repetit ions

High repetit ion - moderate load resistance

training (circuit training – machine weight)

performed 13 to 15 repetit ions.

The last repetit ions of each set represented

momentary muscular fatigue.

ii . Parameters

Pre - training and post - training

Resistance training program consisted 1 set

of 11 exercises.

Circuit training – weight machine exercise

(DCER exercise - leg extension, leg press,

leg curl, hip abduction, pullover, vert ical

chest press, seated row, abdominal f lexion

and front pull down).

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Weight exercise – Free weight exercise

(abdominal curl, lower back extension leg

extension, leg press, leg curl, hip abduction,

pullover, vertical chest press, seated row,

abdominal f lexion and front pull down)

3 Safety and emergency measures

a. In addition to PAR-Q test, al l subjects are required to

obtain clearance for exercise participation from the

doctor.

b. During the exercise two cars will be available for any

emergency case.

c. Providing 1 s t Aid Kit as early medical treatment.

d. Have a l ist of emergency contacts person (hospital,

police, Sabah Education Department, Sabah Youth and

Sports Ministry, Sabah Sports Council).

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WORK SCHEDULE

NO. MONTHS PROGRAM1. November 2006 Literature review

2. December 2006 Literature review, planning,

searching – gymnasium, subject,

purchase equipments

3. January 2007 Literature review, sample

identif ication, preparation

4. February 2007 Testing, data collection

5. March 2007 Testing, data collection

6. April 2007 Data analysis

7. May 2007 Data analysis

8. June 2007 Data analysis and writ ing

9. July 2007 Writing

10. August 2007 Writing

11. September 2007 Writing

12. October 2007 Writing

13. November 2007 Reporting, handling of dissertat ion

draft to supervisor

14. December 2007 Writing, correction, editing

15. January 2007 Writing, correction, editing

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16. February 2008 Reporting / handling of

dissertation for marking(Final)

EQUIPMENT REQUIRED

NO. EQUIPMENT MODEL MANUFACTURE

1. Bioelectrical

Impedance Analyzer

Body stat 1500 USA

2. Stop watch Alba Japan

3. Heart Rate monitor Timex UK

4. Weight scale Digital weight scale

COST

No. Equipment Cost Total 1. Bioelectrical

Impedance Analyzer

RM600 x 1 RM600

2. Electrodes BIA Rm2 x 400 RM800

3. Heart Rate monitor RM260 x 10 RM2600

4. Weight body scale RM250 x 1 RM250

5. Subjects Medical

Check-up fee

RM100 x 50 RM500

6. Gym access fee RM1500 x 2

months

RM3000

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7. Stop watch RM100 x 5 RM500

8. Research Helper RM300 x 3

helpers

RM900

9. Samples – transport/

allowances/ incentives

RM50 x 50 RM2500

10. Miscellaneous –

Photostat, printing,

printer cartridges, etc.

RM1000 RM1000

Total RM12650

BIBLIOGRAPY

1. Faigenbaum, A. D., Wescott, W. L., Loud. R. L., Long. C. The

effects of dif ferent resistance training protocols on muscular

strength and endurance development in children. Pediatrics Exercise Science . 1999 ; 104 :5

2. Ramsey, J. A., Blimkie, C. J., Smith, K., Garner, S.,

MacDougall, J., Sale, D. G. Strength training effects in

prepubescent boys. Issues and controversies. Med. Science Sports Exercise . 1990 ; 22: 605 – 614

3. Faigenbaum, A. D., Zaichkowsky, L. D., Escott, W. L., Micheli,

L. J., Fehlandt, A. F. The effect of twice a week strength

training program on children. Pediatrics Exercise Science . 1993 ; 5 : 339 – 346

4. Faigenbaum, A. D., Escott, W. L., Micheli, L. J., et al. The

effect of strength training and detraining on children. Journal of Strength & Conditioning . 1996 ; 10 : 109 – 114

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5. Kraemer, W. J., Fry, A. C., Frykman, P. N., Conroy, B.,

Hofman, J. Resistance training and youth. Pediatrics Exercise Science . 1989 ; 1 :336 – 350

6. Flex, S. J., Kraemer, W. J. (1997).Designing resistance training programs . 2nd ed. Champaign, IL: Human Kinetics

Books

7. Faigenbaum, A. D., Kraemer, W. J., Cahil, B., et al. Youth

resistance training : position statement paper and l iterature

review. Strength & Conditioning . 1999 ; 18 : 62 – 75

8. Falk, B., Tenenbaum, G. The effectivness of resistance

training in children. A meta-analysis. Sports Medicine . 1996 ;

22 : 176 – 186

9. Berger, R. Optimum repetit ions for the development of

strength . Res. Q . 1962 ; 33:334 – 338

10. Queary, J., Laubach, L. (1992). The effects of muscular

strength / endurance training. Technique . 12 ; 9 – 11.

11. Blanksby, B., Gregor, J. (1981). Anthropometric, strength, and

physiological changes in male and female swimmers with

progressive resistance training. Austral. J. Sports Sc . 1 : 3 -

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