© McGraw-Hill Companies. All rights © McGraw-Hill Companies. All rights reserved. reserved. Building Muscular Building Muscular Strength and Strength and Endurance Endurance Chapter 4 Chapter 4
Mar 26, 2015
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Building Muscular Building Muscular Strength and Strength and EnduranceEndurance
Chapter 4Chapter 4
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reserved.reserved.
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