Training adaptations associated with instability resistance training

Sparkes, Ryan (2009) Training adaptations associated with instability resistance training. Masters thesis, Memorial University of Newfoundland.

[English] PDF - Accepted Version Available under License - The author retains copyright ownership and moral rights in this thesis. Neither the thesis nor substantial extracts from it may be printed or otherwise reproduced without the author's permission. Download (5MB)

Abstract

Throughout the past few years there has been an increasing awareness of the importance and significance of strengthening the trunk and shoulder girdle in an attempt to improve stability and optimize function. Traditionally, this has been done through the use of relatively stable benches and floors whereas more recently the incorporation of more unstable platforms, most notably Swiss Balls, are being utilized due to their inherent instability. It has been purported that unstable training environments enhance training effects through increased activation of stabilizers and core muscles and an improvement in neuromuscular coordination. However, the extent of this enhancement is unknown and has only been studied during a single bout of training. -- As stability and balance play a vital role in activities of daily living, the prevention of falls and low back pain, as well as athletic performance, it would be valuable to identify if a specific regimen and/or technique could optimize benefits to mechanisms of balance. Thus, the objective of this study is to determine differences in physiological and performance measures following 8 weeks of stable and unstable resistance training. -- It was found that instability resistance training can increase strength and balance in previously untrained young individuals as can training with more stable machines employing heavier and potentially more harmful loads on the body. Thus, instability training could be advantageous with musculoskeletal rehabilitation, since high muscle activation can be sustained while using lower intensity resistance. The findings also suggest that instability resistance training may have a tendency for being more efficient at increasing force under unstable conditions.

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