Speed of Movement & the Mighty Metronome.

Tempo refers to the speed of movement and is usually represented by a 4-digit number: eccentric (negative) contraction - isometric (pause between negative and positive) contraction - concentric (positive) contraction - isometric (pause between positive and negative) contraction. For example, a tempo of 3-1-2-0 means to lower the weight for a count of 3, pause for a count of 1, raise the weight for a count of 2, and do not pause before starting the next repetition. An "X" designation denotes eXplosive, meaning to lift the weight as fast as possible.

It's not uncommon for people to race through their sets in order to get done sooner. Although this could benefit power development, hypertrophy might be sacrificed. For instance, if two individuals were to perform the same number of repetitions, but one completes the set in 6 seconds and the other takes 60 seconds, is the training effect the same? Obviously not! Tempo is a training parameter that is quite often neglected. You can calculate total time under tension (TUT) of a set simply by multiplying tempo (add all 4 digits) and the number of repetitions performed.

The problem with tempo prescription is that cadence tends to vary among individuals and also between reps and sets. (Generally, the count speeds up as you fatigue!) For this reason, I recommend that you purchase a metronome - the Robic SC-700 Sports Chronometer available at Creative Health Products is a good choice. Set the watch to 60 beats per minute so that it beeps every second and try to keep the cadence uniform throughout the entire range of motion.

John Paul Catanzaro is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his website at www.BodyEssence.ca or call 416-292-4356.

In The News:

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President-elect Barack Obama and his adviser Valerie Jarrett decide on lunch during a stop at Manny's Coffee Shop and Deli in Chicago, Friday, Nov. 21, 2008. (AP Photo/Charles Dharapak)AP - President-elect Barack Obama on Saturday outlined his plan to create 2.5 million jobs in coming years to rebuild roads and bridges and modernize schools while developing alternative energy sources and more efficient cars.



AP - The family of a college student who killed himself live on the Internet say they're horrified his life ended before a virtual audience, and infuriated that viewers of the live webcam or operators of the Web site that hosted it didn't act sooner to save him.

Barack Obama (R) and Hillary Clinton address supporters during a rally in Orlando, Florida in October 2008. Intense speculation flared Friday over reports that president-elect Barack Obama is weighing whether to name former Democratic primary rival Hillary Clinton as a heavy-hitting secretary of state.(AFP/File/Emmanuel Dunand)AP - President-elect Barack Obama has moved with unusual speed to select officials for his administration, and senior Democratic officials say he intends to name Timothy Geithner as his treasury secretary as soon as Monday.



Former US President Jimmy Carter, former UN head Kofi Annan, and Graca Machel, wife of former South African President Nelson Mandela, seen from left, during a news conference in Johannesburg, Staurday, Nov. 22, 2008. Former U.S. President Jimmy Carter says he and others have been refused entry to Zimbabwe for a humanitarian mission. Carter says he and other members of The Elders group were informed Friday night by former South African President Thabo Mbeki that efforts to secure travel visas had failed. The Elders group was formed by Nelson Mandela and includes former U.N. Secretary-General Kofi Annan and Mandela's wife Graca Machel, an international advocate for women's and children's rights. (AP Photo/Denis Farrell)AP - Former U.S. President Jimmy Carter said Saturday that he and others planning a humanitarian mission in Zimbabwe had been refused entry to the impoverished African country.



In this Nov. 4, 2008 file photo, Gov. Sarah Palin, R-Alaska, acknowledges the crowd during an election night rally in Phoenix.  Oprah wants her, and so do Letterman and Leno. Fresh from her political defeat, Sarah Palin is juggling offers to write books, appear in films and sit on dozens of interview couches at a rate astonishing for any first-term governor, let alone a Hollywood star.    (AP Photo/Elise Amendola, File)AP - Oprah wants her, and so do Letterman and Leno. Fresh from her political defeat, Sarah Palin is juggling offers to write books, appear in films and sit on dozens of interview couches at a rate that would be astonishing for most Hollywood stars, let alone a first-term governor.



Actor and president of the Screen Actors Guild, Alan Rosenberg, poses for a portrait in this March 17, 2003, file photo taken in Los Angeles. The Screen Actors Guild said Saturday Nov. 22, 2008 that contract talks with Hollywood studios has failed despite the help of a federal mediator and it will now ask its members to authorize a strike. (AP Photo/Ric Francis, File)AP - The Screen Actors Guild said Saturday it will ask its members to authorize a strike after its first contract talks in four months with Hollywood studios failed despite the help of a federal mediator.



In this image provided by NASA astronaut Shane Kimbrough participates in the mission's second scheduled session of extravehicular activity Thursday Nov. 20, 2008 as construction and maintenance continue on the International Space Station. (AP Photo/NASA)AP - Astronauts up on the international space station faced the longest and hardest spacewalk of their mission Saturday, a seven-hour-plus excursion to wrap up repair work on a gummed-up joint.



U.S. President George W. Bush, left, with President Hu Jintao of China before their meeting at the APEC Summit in Lima, Peru Friday, Nov. 21, 2008. (AP Photo/Lawrence Jackson)AP - President George W. Bush, faced with a dwindling number of days in office, was using his final world summit to try to keep a virulent economic crisis from triggering a retreat into protectionism.



Secretary of Defense Robert Gates, left, speaks to the media during a news conference on  Friday, Nov. 21, 2008, at the Annapolis Basin Conference Center in Cornwallis, Nova Scotia. Gates was in Canada to participate in meetings of NATO's International Security Assistance Force to discuss the Regional Command South in Afghanistan. Canadian Minister of National Defense Peter MacKay is at right. (AP Photo/The Canadian Press, Mike DembeckAP - Even in a global financial crisis, the world cannot afford to skimp on its obligations to Afghanistan, which wants to double the size of its army but will never be able to pay for it, Defense Secretary Robert Gates says.



New York Knicks' Stephon Marbury sits on the bench as the Knicks take on the Milwaukee Bucks in the first half of an NBA basketball game on Friday, Nov. 21, 2008, in Milwaukee. (AP Photo/Darren Hauck)AP - With two moves, the New York Knicks created salary space for a premier free agent and playing time for Stephon Marbury.



(From left) Senator Hillary Clinton, New Mexico Governor Bill Richardson, and Timothy F. Geithner, President of the Federal Reserve Bank of New York, are seen in a combination file photo. (From left Craig Mitchelldyer, Andrea Comas, Keith Bedford/Reuters)Reuters - U.S. President-elect Barack Obama said on Saturday that he was crafting an aggressive, two-year stimulus plan to revive the troubled economy, warning that swift action was needed to prevent a deep slump and a spiral of falling prices.



Pedestrians walk past a Citibank branch in Singapore November 18, 2008. (Vivek Prakash/Reuters)Reuters - Citigroup Inc has begun talks with the U.S. government as its plummeting share price raises doubts about the bank's ability to survive, a person familiar with the matter said.



Leaders of the U.S. automotive industry testify at a hearing held by the House Financial Services Committee on Capitol Hill in Washington November 19, 2008. From left are General Motors CEO Richard Wagoner, Chrysler Chairman and CEO Robert Nardelli and Ford president and CEO Alan Mulally. (Kevin Lamarque/Reuters)Reuters - Detroit automakers began work on turnaround plans demanded by Congress in return for $25 billion in aid as General Motors Corp said it would cut production more and give up two of its controversial corporate jets.



General Motors World Headquarters is seen along the Detroit River in Detroit, Michigan, September 17, 2008. (Rebecca Cook/Reuters)Reuters - The board of directors of embattled U.S. automaker General Motors Corp is considering "all options" including bankruptcy, according to a report on the Wall Street Journal's website late on Friday.



Traders work in close quarters on the main trading floor of the New York Stock Exchange early in the trading session in New York City, November 21, 2008. (Mike Segar/Reuters)Reuters - U.S. stocks stormed higher in a late rally on Friday to cap another volatile week as investors welcomed reports that President-elect Barack Obama has chosen his point person to combat the U.S. economic crisis, instilling confidence about the administration's ability to take action.



Reuters - The U.S. economy needs additional support measures of between $300 billion and $600 billion to help it withstand the financial crisis, U.S. billionaire investor George Soros was quoted as saying by a German weekly.

Former U.N. Secretary General Kofi Annan addresses a news conference in Nairobi, in this file photo from October 17, 2008, after receiving the report on Kenya's post election violence in 2007 from the Commission of Inquiry. (Antony Njuguna/Reuters)Reuters - Zimbabwe has barred former U.N. secretary general Kofi Annan, former U.S. President Jimmy Carter and other prominent figures from visiting the country to assess the humanitarian crisis, the group said on Saturday.



Rashid Rauf (R), a Pakistani-British man suspected of involvement in an al Qaeda plot to blow up transatlantic airliners, enters the courtroom during his appearance in the civil court in Rawalpindi in this file photo from January 5, 2007. (Faisal Mahmood/Reuters)Reuters - Rashid Rauf, a British militant with al Qaeda links, was killed along with an Egyptian by a suspected U.S. missile strike in northwest Pakistan on Saturday, Pakistani television channels and intelligence officers said.



Al-Qaeda militant Rashid Rauf, seen here in 2006, was killed in a US missile attack in northwest Pakistan.(AFP/File/Farooq Naeem)AFP - The alleged Al-Qaeda mastermind of a 2006 transatlantic airplane bombing plot was killed in a US missile attack in northwest Pakistan early Saturday, officials said.



Former US president Jimmy Carter (left), ex-United Nations secretary general Kofi Annan (centre) and Graca Machel answer questions after they were refused visas and cancelled their trip to Zimbabwe.(AFP/Alexander Joe)AFP - Former UN secretary general Kofi Annan and ex-US president Jimmy Carter said on Saturday that they had been forced to cancel a trip to Zimbabwe because they had been denied visas.




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