Transcript
Muscular Strength and Muscular Strength and EnduranceEndurance
Chapter 7
ObjectivesObjectives Explain the importance of adequate muscular strength
levels in maintaining good health and well-being. Clarify misconceptions about strength fitness. Define muscular strength and muscular endurance. Identify the factors that affect strength. Understand the principles of overload and specificity of
training for strength development. Learn dietary guidelines for optimum strength
development. Become familiar with core strength training and realize
its importance for overall quality of life. Become acquainted with two distinct strength-training
programs – with weights and without weights.
Benefits of Strength Benefits of Strength TrainingTraining
Increased muscle strength and endurance Increased power Increased muscle tone Increased tendon and ligament strength Health benefits
Promotes weight loss and maintenance; Lessens the risk for injury; Prevents osteoporosis; Reduces chronic low-back pain and arthritic pain; Aids in childbearing; Improves cholesterol levels; Promotes psychological well-being; May help lower blood pressure and control blood sugar.
Muscular Strength and Muscular Strength and AgingAging
Importance for older adult population Contributes more to independent living
than any other fitness component (maintains ADLs)
Sarcopenia the loss of lean body mass, strength,
and function. (common as people age) helps to slow the age-related loss of
muscle function.
Muscular Strength and Muscular Strength and AgingAging
Enhanced quality of life It improves balance and restores mobility. It makes lifting and reaching easier. It decreases the risk for injuries and falls. It stresses the bones and preserves bone mineral
density, thus decreasing the risk for osteoporosis. Increases muscle mass or size, known as muscle
hypertrophy, thereby increasing metabolism Loss of muscle tissue as we age combined with
normal eating habits results in the formation of fatty tissue
Burns ~35 cal for every pound of muscle
Muscular Strength and Muscular Strength and AgingAging
Gender differences Endocrinological differences do not allow
women to achieve the same amount of muscle hypertrophy (size) as men
Men produce Testosterone Men also have more muscle fibers
Anabolic steroids and human growth hormones produce detrimental and undesirable side effects in women.
Change in Body Composition Change in Body Composition With Aerobic & Strength With Aerobic & Strength ProgramProgram
Changes in body composition Assess body composition regularly to monitor
changes in percent body fat rather than simply measuring changes in total body weight
Decreased adipose tissue is more obvious when combined with aerobic exercise.
Assessment of Muscular Assessment of Muscular Strength and EnduranceStrength and Endurance
Muscular strength The ability of a muscle to exert
maximum force against resistance Muscular strength is often determined
by the maximal amount of resistance (weight) an individual is able to lift in a single effort
one repetition maximum, or 1 RM Several body sites should be assessed
Muscular Strength: Muscular Strength: The Hand Grip TestThe Hand Grip Test
When time is a factor, the Hand Grip Test can be used to roughly estimate strength
An isometric test--involves a static contraction
If the proper grip is used, no finger motion or body movement is visible during the test
Assessment of Muscular Assessment of Muscular Strength and EnduranceStrength and Endurance
Muscular endurance Submaximal force repeatedly over time Depends on muscular strength
Muscular endurance is often established by the number of repetitions an individual can perform against a submaximal resistance or by the length of time a given contraction can be sustained
Muscular endurance test Upper body –
modified dip (men) or modified push-ups (women)
Lower body – bench jumps
Midbody – bent-leg curl ups or abdominal crunches
Muscular Endurance Muscular Endurance Scoring TableScoring Table
Assessment of Muscular Assessment of Muscular Strength and EnduranceStrength and Endurance
Muscular strength and endurance test Lift submaximal resistance as many
times as possible Six strength-training exercises
A strength/endurance rating is determined according to the maximum number of repetitions you are able to perform on each exercise
A Muscular Strength & A Muscular Strength & Endurance TestEndurance Test
Factors That Affect Strength Factors That Affect Strength – Neural Stimulation– Neural Stimulation
Motor unit Motor neurons control muscle activity A motor unit is a motor neuron and all
the muscle fibers it innervates As the number of fibers innervated and
frequency of stimulation increase, so does the strength of muscular contraction
Factors That Affect Strength Factors That Affect Strength – Neural Stimulation– Neural Stimulation
Motor units
Factors That Affect Strength Factors That Affect Strength – Neural Stimulation– Neural Stimulation
Types of muscle fibers Slow-twitch (red fibers)
Aerobic Fast-twitch (white fibers)
Anaerobic Proportion is determined genetically but
training can improve them Slow-twitch fibers are always recruited first.
As speed and force increase, fast-twitch fibers become more important.
Factors That Affect Strength Factors That Affect Strength – Overload – Overload
Achievement of strength gains Through increased ability of individual muscle
fibers to generate a stronger contraction. By recruiting a greater proportion of the total
available fibers for each contraction Overload principle
demands placed on a system must be systematically and progressively increased over time to cause improvement or development
Strength training is also called progressive resistance training
Factors That Affect Strength Factors That Affect Strength – Overload – Overload
Procedures to overload in strength training
Increasing the resistance, number of repetitions, speed of repetitions, and volume.
Decreasing rest interval for endurance improvements or lengthening the rest interval for strength gains.
Using any combination of the above.
Factors That Affect Strength Factors That Affect Strength – Specificity of Training– Specificity of Training
Training must be specific to obtained desired effects Specific adaptation to imposed demand
(SAID) training suggests that to improve specific sport
skills, the strength training exercises performed should closely resemble the movement patterns used in that specific sport or activity
Principles Involved in Principles Involved in Strength TrainingStrength Training
Mode of training Isometric training
muscle contractions produce little or no movement as in pushing or pulling against an immovable object
A critical component of health conditioning programs for the back
Dynamic training muscle contractions produce movement as in leg extensions Strength is gained through the full range of motion
Consists of two phases: Concentric (positive resistance): the muscle shortens
as it contracts to overcome the resistance. Eccentric (negative resistance): the muscle lengthens
to overcome the resistance, allowing us to lower weights in a smooth, gradual, and controlled manner.
Principles Involved in Principles Involved in Strength TrainingStrength Training
Mode of training Isokinetic training Variable-resistance or
isokinetic machines equipped with mechanical devices that provide differing amounts of resistance, with the intent of overloading the muscle group maximally through the entire range of motion.
Principles Involved in Principles Involved in Strength TrainingStrength Training
Free Weights Require that the individual
balance the resistance through the entire lifting motion.
Are cheaper, allow variety of use, can be transported more easily, require balancing by using stabilizing muscles, and fit all exercisers.
Weight machines Are safer, provide some
exercises not possible with free weights, can program variable resistance, isolate muscles better, require less time to select weight, can limit range of motion for rehabilitation, and require less skill than free weights.
Principles Involved in Principles Involved in Strength TrainingStrength Training
Resistance A resistance of approximately 80 percent
of the maximum capacity (1 RM). 80 percent of 1 RM varies by repetitions
according to type of exercise (Table 7.4). Once the person can lift the resistance
more than 12 times, the resistance is increased by 5 to 10 pounds and the person again should build up to 12 repetitions. This is referred to as progressive resistance training.
Principles Involved in Principles Involved in Strength TrainingStrength Training
Sets Number of repetitions performed for a
given exercise 1 to 3 sets for the starting exerciser
Recovery time Needed to replenish ATP-CP system Usually 3 minutes for strength training. About 2 minutes for health-fitness training
Circuit training Alternating exercises by performing them in
a sequence of three to six or more exercises
Principles Involved in Principles Involved in Strength TrainingStrength Training
Frequency Strength training can be done through a total body
workout two or three times a week or more if a split body routine (upper body one day, lower body the next) is used
The muscles should be rested for about 2-3 days after a maximum workout to allow recovery
If not, the person may be overtraining and not reaping the full benefits of the program
Eight consecutive weeks of training are required to obtain significant strength gains
Guidelines for Various Guidelines for Various Strength-Training ProgramsStrength-Training Programs
Training VolumeTraining Volume Sum of all repetitions multiplied by the
resistances during a training session Used to quantify the amount of work
performed in a given training session Sets x Reps x Weight
High training volumes and low intensities are used to achieve muscle hypertrophy.
Low volumes and high intensities are used to increase strength and power.
Training VolumeTraining Volume Periodization
Used by athletes to achieve peak fitness and prevent overtraining.
Involves cycling of one's training objectives (hypertrophy, strength, and endurance).
With each phase of the program lasting 2–12 weeks.
Increases the volume no more than 5 percent from one phase to the next.
Plyometrics Plyometrics Explosive jump training incorporating
speed and strength training to enhance explosiveness
Objective Generate the greatest amount of force in
the shortest time Requires a solid strength base Higher risk for injuries than the
conventional modes of progressive resistance training
Strength GainsStrength Gains How quickly can strength gains be
observed? Studies reveal that most strength gains are
seen within the first 8 weeks of training Improvement is related to previous training
status 40% in individuals with no previous strength-
training experience 16% in previously strength-trained people 10% in advanced individuals
Strength Training Strength Training ExercisesExercises
Strength training without weights (Exercises 1–14, pages 256–260).
Strength training with weights (Exercises 15–37, pages 261–270). Exercises 15–27 are recommended for a
complete workout. Exercises 28–37 are supplemental or can
substitute for certain exercises numbered 15–27.
Stability ball exercises (Exercises 38–46, pages 270–273) Can be used to complement your workout.
Strength Training Strength Training ExercisesExercises
Changing exercises should be done to continue to challenge the muscles Can vary range of motion Create difficulty of exercise Avoiding monotony of doing the same
exercises over and over and over…
Major Muscles of the Human Major Muscles of the Human BodyBody
Dietary Guidelines for Dietary Guidelines for Strength Development Strength Development
During periods of intense strength training Increase protein intake from 0.8 g/kg body
weight to 1.5 g/kg body weight/day Additional 500 calories/day – complex
carbohydrates Snacks: carbohydrates + protein
Pre-exercise (30-60 minutes before exercise) Immediately following strength training 1 hour after training Post-exercise: ratio of 4-to-1 g carbohydrate
to protein
Core Strength TrainingCore Strength Training The "core" of the body includes the trunk
(spine) and pelvis. Core muscles include muscles of the
abdomen, hip, and spine. Many of the major muscle groups of the
legs, shoulder, and arms attach to the core.
A major objective of core strength training is to exercise the abdominal and lower back muscles in unison.
Pilates Exercise SystemPilates Exercise System A training program that uses exercises designed
to help strengthen the body’s core by developing pelvic stability and abdominal control coupled with focused breathing patterns Originally developed in the 1920s by Joseph
Pilates Exercises are performed either on a mat (floor) or
with specialized equipment to increase strength and flexibility of deep postural muscles
Intended to improve muscle tone and length, instead of muscle hypertrophy
Pilates training should be conducted by certified instructors with extensive Pilates teaching experience
Stability Exercise Balls and Stability Exercise Balls and Elastic-Band Resistive Elastic-Band Resistive ExerciseExercise
Stability exercise balls Exercises are designed to develop
abdominal, hip, chest, and spinal muscles by addressing core stabilization while the exerciser maintains a balanced position over the ball
Emphasis is placed on correct movement and maintenance of proper alignment
Primary objective is core strength and stability
Elastic-Band Resistive Elastic-Band Resistive ExerciseExercise
Elastic bands and tubing can be used as constant-resistance training
Help increase strength, mobility, functional ability, aid in rehab in injuries
Advantages include Low-cost Versatility - use at almost all
angles/directions of range of motion Large number of exercises to work all joints Can be packed in a suitcase Add variety to routine
Sample Elastic-Band Sample Elastic-Band Resistive ExercisesResistive Exercises
Exercise Safety GuidelinesExercise Safety Guidelines Select exercises to involve all major
muscle groups Select exercises to strengthen the core Never lift weights alone Use proper lifting technique Maintain proper body balance while lifting Exercise larger muscle group before
smaller muscle groups
Exercise Safety GuidelinesExercise Safety Guidelines Exercise opposing muscles Breathe naturally Avoid holding your breath while
straining to lift Allow adequate recovery time Pay attention to any discomfort or pain
Exercise Safety GuidelinesExercise Safety Guidelines Use common sense Stretch after any strength-training
workout Consult physician before you start
Real Life StoriesReal Life Stories
Real Life Stories Real Life Stories Critical Thinking Critical Thinking QuestionsQuestions
1. What mistakes did Nathan make with his strength-training program?
2. Have you mastered proper technique in all of your strength- training exercises? Are there mistakes in form you have seen others make in the weight room? Can you list potential pitfalls of using improper form during strength training?
3. Discuss your personal feelings regarding strength training, including benefits and possible drawbacks for you from such a program.
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