© McGraw-Hill Companies. All rights reserved. Building Muscular Strength and Endurance Chapter 4.

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Building Muscular Building Muscular Strength and Strength and EnduranceEndurance

Chapter 4Chapter 4

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Muscular Strength and Muscular Strength and EnduranceEndurance

Resistance training may be the only Resistance training may be the only type of exercise capable of slowing and type of exercise capable of slowing and maybe reversing loss of muscle mass, maybe reversing loss of muscle mass, bone density, and strengthbone density, and strength

The “Use it or lose it” axiom applies to The “Use it or lose it” axiom applies to the 600-plus muscles in the bodythe 600-plus muscles in the body

Declining stimulation of the muscles Declining stimulation of the muscles results in progressive shrinking and results in progressive shrinking and weakening of the musclesweakening of the muscles

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Health Benefits of Health Benefits of Resistance TrainingResistance Training

Strength training increases muscle Strength training increases muscle mass and decreases the amount of mass and decreases the amount of fat tissuefat tissue

Increased muscle mass means your Increased muscle mass means your body burns more calories – even at body burns more calories – even at restrest

The functions of daily life can be The functions of daily life can be performed with less effortperformed with less effort

Symptoms of arthritis are reducedSymptoms of arthritis are reduced Stronger legs improve balance and Stronger legs improve balance and

reduce the risk of fallingreduce the risk of falling

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Health Benefits of Health Benefits of Resistance Training (2)Resistance Training (2)

Risk of osteoporosis is reducedRisk of osteoporosis is reduced People can live independently and with People can live independently and with

dignity longerdignity longer At least 50% of the disability associated At least 50% of the disability associated

with aging is due to disusewith aging is due to disuse Reaction time is improved and people Reaction time is improved and people

may sleep more restfullymay sleep more restfully

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Anaerobic ExerciseAnaerobic Exercise Anaerobic means “without oxygen”Anaerobic means “without oxygen”

In anaerobic exercises the In anaerobic exercises the body demands more oxygen body demands more oxygen than can be suppliedthan can be supplied

Anaerobic exercises are high Anaerobic exercises are high intensityintensity

Anaerobic exercises can be Anaerobic exercises can be sustained for only a few sustained for only a few secondsseconds

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Muscular Strength Muscular Strength the maximum force a muscle or muscle group can exert with the maximum force a muscle or muscle group can exert with

one contractionone contraction

Muscular strength is best Muscular strength is best developed by high-intensity developed by high-intensity exercise—lifting more weight exercise—lifting more weight fewer timesfewer times

To increase strength, select a To increase strength, select a weight of 80% to 90% of your one-weight of 80% to 90% of your one-repetition maximum that cannot repetition maximum that cannot be lifted more than 10 timesbe lifted more than 10 times

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Static Training—Static Training—IsometricsIsometrics

Isometric contractions occur when muscles Isometric contractions occur when muscles produce tension but do not change in produce tension but do not change in lengthlength

Pushing against a door or other immovable Pushing against a door or other immovable object is an isometric contractionobject is an isometric contraction

Isometrics increase exercise arterial blood Isometrics increase exercise arterial blood pressure pressure

Strength development is joint-angle Strength development is joint-angle specificspecific

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Dynamic Exercise—Isotonic Dynamic Exercise—Isotonic TrainingTraining

Isotonic contractions occur when muscles Isotonic contractions occur when muscles shorten and move the bones to which they shorten and move the bones to which they are attachedare attached

Isotonic movements consist of concentric Isotonic movements consist of concentric and eccentric contractionsand eccentric contractions

Delayed muscle soreness (24 to 48 hours Delayed muscle soreness (24 to 48 hours after exercise) from isotonic exercise is after exercise) from isotonic exercise is caused by microscopic tissue damagecaused by microscopic tissue damage– Stretching, light exercise, or rest can alleviate Stretching, light exercise, or rest can alleviate

sorenesssoreness

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Dynamic Exercise—Dynamic Exercise—Variable Resistance Variable Resistance

TrainingTraining Isotonic exercises do not maximally Isotonic exercises do not maximally

stress muscles throughout their full stress muscles throughout their full range of motionrange of motion

Variable resistance equipment is Variable resistance equipment is designed to provide maximum designed to provide maximum resistance throughout the full range of resistance throughout the full range of motionmotion

Universal Gym and Nautilus equipment Universal Gym and Nautilus equipment vary the resistance, although the vary the resistance, although the actual resistance is impreciseactual resistance is imprecise

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Dynamic ExerciseDynamic ExerciseFree-Weight TrainingFree-Weight Training

Free-weight training uses Free-weight training uses dumbbells and barbells to dumbbells and barbells to increase strengthincrease strength

Free weights allow flexible Free weights allow flexible movements, and the equipment movements, and the equipment is versatileis versatile

Maximum resistance throughout Maximum resistance throughout the full range of motion does the full range of motion does not occur, and spotters are not occur, and spotters are needed for some exercisesneeded for some exercises

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Dynamic ExerciseDynamic ExerciseIsokinetic TrainingIsokinetic Training

Isokinetic training uses equipment Isokinetic training uses equipment that adjusts resistance to that adjusts resistance to accommodate the force applied by accommodate the force applied by the exerciserthe exerciser

Isokinetic exercises use preselected Isokinetic exercises use preselected speeds that remain constantspeeds that remain constant

Maximum resistance is met Maximum resistance is met throughout the full range of motionthroughout the full range of motion

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Dynamic ExerciseDynamic ExerciseCircuit Resistance TrainingCircuit Resistance Training

CRT develops several fitness dimensions CRT develops several fitness dimensions simultaneouslysimultaneously

A circuit usually consists of 8 to 15 exercise A circuit usually consists of 8 to 15 exercise stationsstations

Circuits are repeated 2-3 times for a 30- to Circuits are repeated 2-3 times for a 30- to 50-minute workout50-minute workout

Exercisers work at 40% to 55% of maximum Exercisers work at 40% to 55% of maximum ability, performing as many repetitions as ability, performing as many repetitions as possible at each stationpossible at each station

Optimal gains are difficult to achieveOptimal gains are difficult to achieve

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Muscular EnduranceMuscular Endurance

Muscular endurance is the repeated Muscular endurance is the repeated application of muscular force against a application of muscular force against a submaximal resistancesubmaximal resistance

Usually done over anUsually done over an

extended period (15-45 sec. for 8-20 extended period (15-45 sec. for 8-20 repetitions)repetitions)– If exercises are performed to maximum If exercises are performed to maximum

fatigue they may also build strengthfatigue they may also build strength

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Principles of Resistance Principles of Resistance TrainingTraining

A minimum of eight to ten exercises involving the A minimum of eight to ten exercises involving the major muscle groups should be performed two to major muscle groups should be performed two to three days per week. A minimum of 1 set of 8 to three days per week. A minimum of 1 set of 8 to 12 RM or to near fatigue should be completed by 12 RM or to near fatigue should be completed by most participants; however, for older and more most participants; however, for older and more frail persons, 10 to 15 repetitions may be more frail persons, 10 to 15 repetitions may be more appropriate.appropriate.

American College of Sports Medicine American College of Sports Medicine (ACSM)(ACSM)

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Principles of Resistance Principles of Resistance TrainingTraining

IntensityIntensity DurationDuration FrequencyFrequency OverloadOverload ProgressionProgression SpecificitySpecificity VarietyVariety

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Ergogenic AidsErgogenic Aids

Ergogenic aids are substances, techniques, Ergogenic aids are substances, techniques, and treatments that theoretically improve and treatments that theoretically improve physical performance in addition to the physical performance in addition to the effects of normal trainingeffects of normal training

Some of the more well-known aids include:Some of the more well-known aids include:– Protein supplementsProtein supplements

– CreatineCreatine

– GinsengGinseng

– Anabolic-androgenic steroidsAnabolic-androgenic steroids

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Building Muscular Strength and Building Muscular Strength and EnduranceEndurance

Chapter 4Chapter 4