Steadiness training with light loads in the knee extensors of elderly adults

Purpose: This study was conducted to determine the effect of steadiness training with light loads in the knee extensors of elderly adults. Methods: Twenty-one elderly adults (72 ± 4.6 yr) performed 16 wk of closely supervised knee extensor training that consisted of lifting and lowering 30% of the one-repetition maximum (1-RM) load as steadily as possible (10 reps per set, three sets per session, three sessions per week). Nine subjects served in a control group. Unilateral and bilateral maximal voluntary contraction (MVC) force; 1-RM load; force fluctuations during submaximal isometric, concentric, and eccentric contractions; timed functional performance (gait, chair rise, stair ascent and descent); muscle volume via magnetic resonance imaging (MRI); and the electromyogram (EMG) were measured. Results: The training group exhibited modest average gains in MVC force and 1-RM load; muscle volume and EMG were unaltered. Although isometric steadiness was unchanged on average, training elicited the greatest improvements in the least steady subjects. Force fluctuations during concentric and eccentric contractions were significantly reduced. Of 21 subjects, 14 responded to training with gains in 1-RM load greater than the typical change (6%) in the control group. Before training, these responders exhibited greater force during bilateral compared with unilateral contractions. The small changes in physical functional performance were similar for the training and control groups. The training group could lift the pretraining 1-RM load 4.6 times after training (5.6 times for responders). Conclusions: Steadiness training with the knee extensors thus produced neural adaptations that increased strength in elderly adults who exhibited bilateral facilitation, improved isometric steadiness in unsteady subjects, improved steadiness during concentric and eccentric contractions, and enhanced the ability to lift heavy loads repeatedly. Copyright © 2006 by the American College of Sports Medicine.