RESISTANCE TRAINING MODES - SPECIFICITY AND EFFECTIVENESS

There is considerable demand for information on the effectiveness of v arious resistance exercises for improving physical performance, and on how exercise programs must match functional activities to produce the greatest performance gains (training specificity). Evidence supports exercise-type specificity; the greatest training effects occur when th e same exercise type is used for both resting and training. Range-of-m otion (ROM) specificity is supported; strength improvements are greate st at the exercised joint angles, with enough carryover to strengthen ROMs precluded from direct training due to injury. Velocity specificit y is supported; strength gains are consistently greatest at the traini ng velocity, with some carryover. Some studies have produced a trainin g effect only for velocities at and below the training velocity while others have produced effects around the training velocity. The little, mainly isokinetic, evidence comparing different exercise velocities f or improving functional performance suggests that faster exercise best improves fast athletic movements. Yet isometric exercise can improve actions like the vertical jump, which begin slowly. The rate of force application may be more important in training than actual movement spe ed. More research is needed into the specificity and efficacy of resis tance exercise. Test populations should include both males and females of various ages and rehabilitation patients.