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
1

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 fitness program for young or older
people. Some adolescents and preadolescents may use strength
training as a mean to enhance muscle size and definition 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 followed (Faigenbaum et al.,

1999).

Although the capability of children and youth to increase their

muscular strength as questioned in the past (American Academy of
Pediatrics, 1983), current findings suggest that children and youth
may benefit from regular participation in resistance training activity.
Reports indicate that youth resistance training may improve motor
performance skills (Lillegard et al., 1997), may reduce injuries in
sports and recreational activities (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,

Association
appropriately

and

support
designed

the

National

childrens
and

and

Strength
youths

competently

and

Conditioning

participation

supervised

in

resistance

training program.
In addition, public health objective discussed in the resents Surgeon
Generals report Physical Activity and Health aim to increase the
number of the children and youth who participate regularly in
physical activities that enhance and maintain muscular strength and
muscular endurance.

R ATION ALE OF THE STUDY

Traditionally boys and girls have been encouraged to participate in

aerobic activities 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 conditioning for youths.
Research into the effects of resistance exercise on children and
adolescents has increased over the past decade, and the qualified
acceptance

of

youth

strength

training

by medical

and

fitness

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 activities provided the program is appropriately
designed and competently supervised.
In Malaysia earlier concerns regarding the safety and efficacy of
youth resistance training, it is now common place for boys and girls
of all ages and abilities to resistance train in schools, recreation
centers, and sport camps to enhance their health, fitness, 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.

The purpose of this study is to discuss the trainability 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 modalities
(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.

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 follow an extensive training program that conditions the body
and the mind to the specifics of competition.
Athletes come in variety of shape and size, so the successful
competitor is usually the person who follows a properly designed
training program
Training defined as a systematic process of repetitive, progressive,
exercise, or work that improves the potential for individual to
achieve an optimal performance (Bompa, T., O. 1995).
To achieve athletic 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 recoverability .
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

clinical

(i.e.,

those

individuals

with

cardiovascular ailments, neuromuscular disease, etc.) populations

(Kraemer et al., 2002).

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 competition starting with school track and
field sports competition 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 identified as a
guide to develop a systematic progressive training plan. The initial
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 competition 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 allows the athlete to reach optimal perfor mance levels
prior to his or her competition while also avoiding overtraining.
The mesocycle divided into smaller segments (microcycles), which
the first week duration more concentrating on or isolate sportspecific training considerations in the periodization scheme by
starting with a transition I phase. After transition I is completed, the
athlete moves into
(competition

another mesocycle,

preparation),

which

the

preparatory period

comprises

three

phases:

hypertrophy, strength, and endurance.

In this study, all other complementary activities (i.e., anaerobic,

aerobic, plyometrics, flexibility, 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

resistancelow

repetition

protocols

build

muscular strength, where as low resistancehigh repetition protocols

build muscular endurance.
Muscular Strength and Muscular Endurance
Resistance training is related with the ability 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, if the athletes can produce greater

strength is should result in a better performance.
In addition to being an important component of fitness itself, the
quality of strength is also an element in several other performance
factors like power, speed, agility, flexibility, and endurance.
Resistance training showed and proved that it may improve motor
performance skills (Lillegard et al., 1997), may reduce injuries in
sports and recreational activities (Hejna et al., 1982) and may
favorably alter selected anatomic (Moris et al., 1997), psychosocial
parameters (Holloway et al., 1988) and health related benefits.

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

different 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
repetition - heavy load resistance training method) and circuit
training (high repetition - 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

participate

in

structured,

supervised resistance training program 8 to 20 weeks.

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

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 repetition - heavy load protocol to build the muscular
strength.

1RM

used

as

protocol

to

measure

the

maximum

resistance that could lifted throughout the full range of motion

(determined in the unweighted position) using good form one time
only.

The increments of the load were dependent on the effort required for
the lift and became progressively smaller as the subject reached the
1RM. In a way to make a comparison in this study, circuit training
identified as an exercise preformed with high repetition and low to
moderate resistance which proven method of improving muscular
endurance.
But it 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 sequentially
arranged exercise before proceeding to the next exercise. Highly
depending on number of repetition, number of sets, frequency,
resting time, and training period.
More recent findings support the contention that the use of heavy
resistances (e.g, repetition maximum [RM] resistances of six or less)
would have the greatest effect to muscular strength, whereas lighter
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

repetition as possible. The number of repetition performed to

volitional fatigue using the correct form were counted and recorded
as criterion values of local muscular endurance.

10

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 fitness?, because it is important to make exercise
a

lifetime

commitment,

recommendations

based

on

scientific

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 different resistance training methods on muscular strength
and muscular endurance with regard to performance of young track
and field athletes in Malaysia.
How much one can progress depends on the individuals genetic
makeup, program design and implementation, and training status or
level of fitness (i.e., slower rates of improvement are observed as
one advances) (Kraemer & Ratamess, 2004).
Scientific and anecdotal evidence finding from this research is
needed in order to create a more effective stimulus to promote
higher levels of fitness. In fact, a threshold of activity/effort is
necessary beyond the initial few months (which is characterized by
enhanced motor coordination and technique) in order for the body to
produce further substantial improvements in fitness.

11

Later, the findings from this study perhaps can emphasize the most
appropriates

method

of

training

in

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 repetition - heavy load
resistance

training

method(free

weight

training)

and

high

repetition - moderate load resistance training(circuits training

machine weight) program on muscular strength and muscular
endurance
2. To enhance the athletes performance
3. To improve motor performance skills, may reduce injuries in
sports
HYPOTHESIS
1. There is a significant difference between resistance training
methodology and muscular strength.
2. There is a significant difference between resistance training
methodology and muscular endurance.
3. There

is

significant

difference

in

performance

with

incrementing muscular strength and muscular endurance.

12

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 will be explained to their responsibilities, risks,
discomfort and the types of the test and intervention that
will be conducted.
c. Subject fitness and health status will be documented.
d. Instruments

Experimental pre-test, post-test

i. Data collection
- ?

Field of test(non-clinical test, gymnasium,

field)

e. Data analysis SPSS (ANOVA)

CONCEPTUAL FRAME WORK OF STUDY
1. Research Design
a. Pre-test
b. Post-test

13

i.

Design

Subjects will be separated in 2 groups, 10

subjects per group (free weight training and
circuit training using weight machine),

The exercise group trained 3 times a week on

nonconsecutive days of 12 weeks.

Based on 30 minutes exercise.

10 minutes low intensity aerobic exercise and

stretching.

Low

repetition

training

group

heavy

load

(free

weight

resistance
training)

performed 6 to 8 repetitions

High repetition - moderate load resistance

training (circuit training machine weight)
performed 13 to 15 repetitions.

The last repetitions 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,

vertical

14

chest press, seated row, abdominal flexion

and front pull down).

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 flexion and front pull down)
3 Safety and emergency measures
.a In addition to PAR-Q test, all 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 list of emergency contacts person (hospital,
police, Sabah Education Department, Sabah Youth and
Sports Ministry, Sabah Sports Council).

15

WORK SCHEDULE
NO.
1.
2.

MONTHS
November 2006
December 2006

PROGRAM
Literature review
Literature
review,

planning,

searching gymnasium, subject,

3.

January 2007

purchase equipments
Literature
review,

4.
5.
6.
7.
8.
9.
10.

February 2007
March 2007
April 2007
May 2007
June 2007
July 2007
August 2007

identification, preparation
Testing, data collection
Testing, data collection
Data analysis
Data analysis
Data analysis and writing
Writing
Writing

11.

September 2007

Writing

12.

October 2007

Writing

13.

November 2007

Reporting, handling of dissertation

14.

December 2007

draft to supervisor
Writing, correction, editing

15.

January 2007

Writing, correction, editing

16.

February 2008

Reporting

sample

handling

of

dissertation for marking(Final)

16

EQUIPMENT REQUIRED
NO.
1.

EQUIPMENT
Bioelectrical

2.

Impedance Analyzer
Stop watch

3.

Heart Rate monitor

4.

Weight scale

MODEL
Body stat 1500

MANUFACTURE
USA

Alba

Japan

Timex

UK

Digital weight scale

COST
No.
1.

Equipment
Bioelectrical

Cost
RM600 x 1

Total
RM600

2.

Impedance Analyzer
Electrodes BIA

Rm2 x 400

RM800

3.

Heart Rate monitor

RM260 x 10

RM2600

4.

Weight body scale

RM250 x 1

RM250

5.

Subjects

6.

Check-up fee
Gym access fee

RM1500 x 2

RM3000

7.

Stop watch

months
RM100 x 5

RM500

8.

Research Helper

RM300 x 3

RM900

Medical RM100 x 50

RM500

helpers

17

9.

Samples transport/ RM50 x 50

RM2500

allowances/ incentives
10. Miscellaneous

Photostat,

printing, RM1000

RM1000

printer cartridges, etc.

Total

RM12650

BIBLIOGRAPY
1.

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

effects of different resistance training protocols on muscular
strength and endurance development in children. Pediatrics
Exercise Science . 1999 ; 104 :5

2.

Ramsey,

J. A.,

MacDougall,

J.,

Blimkie,
Sale,

C.

D. G.

J.,

Smith,

Strength

K.,

Garner,

training

effects

S.,
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

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

18

6.

Flex, S. J., Kraemer, W. J. (1997). Designing resistance

training programs . 2 n d ed. Champaign, IL: Human Kinetics
Books

7.

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

resistance training : position statement paper and literature
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

repetitions

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 6

19