Muscular Strength

1. Principles of Muscular Strength and Endurance (Primarily A Non-Aerobic Activity)Chapters 6 and 7

2. Muscular Strength • Strength • the maximal force a muscle can generate for a single maximal effort • One of the best ways to determine strength is by performing a 1-RM (one repetition max)

3. Muscular Endurance • Endurance • The ability of a muscle to generate a sub-maximalforce,repeatedly, over time.

4. As You Develop Strength, You Will Develop Some EnduranceAnd Vice Versa

5. Defining Sets and Repetitions:One set is made up of a number of repetitions • Example: One set of 4 repetitions

6. Identify Your Goal • To build primarily strength and power? • To build primarily endurance? • To gain some strength and some endurance? • To develop great hypertrophy (increase in muscle size)?

7. Is Your Goal To Develop Primarily Strength? • 3 sets on each muscle group • Fewer than 8 repetitions in each set • Heavy resistance (80 to 90% of 1RM) • Fatigue on last rep • No more than 2 to 3 total body workouts per week.

8. Is Your Goal To Develop Primarily Endurance? • 3 sets on each muscle group (possibly more) • More than 12-15 repetitions in each set • Light resistance (50 to 60 % or less of 1RM) • Fatigue on last rep • No more than 2 to 3 total body workouts per week (possibly more)

9. Is Your Goal To Develop Some Strength and Some Endurance? • 3 sets on each muscle group • Between 8 and 12 repetitions in each set • Fatigue on last rep • Moderate resistance (60% of 1RM / perhaps slightly more) • No more than 2 to 3 total body workouts per week

10. Is Your Goal Hypertrophy? • Follow strength training procedures • Add some intensive endurance training procedures • Example to follow

11. 100 lbs. 3 sets 6 reps (fatigue) 1800 lbs moved 50 lbs. 3 sets 20 reps (fatigue) 3000 lbs moved Hypertrophy

12. How Do I Determine The Appropriate Amount Of Resistance For My Workout? • Establish your goal, then choose one of the 3 following methods to determine your resistance: • 1RM • Trial and error • Delorme and Watkins

13. One Repetition Maximum (1RM) • Determine your 1RM • Work out at a percentage of your 1RM (percentage is based on your goal)

14. Trial And Error • Consider your goal • Determine an amount of resistance you can lift for the identified number of reps so that you fatigue on the last repetition

15. Progressive Resistance Training: Delorme and Watkins • Determine your 10 repetition maximum (10 RM) • Complete 3 sets • Intensity varies by set • 1st set: 50% of 10 RM load • 2nd set: 75% of 10 RM load • 3rd set: 100% of 10 RM load

16. Precaution! • NEVER hold your breath while exerting force • Valsalva effect or valsalva maneuver • Exhale as you apply force • Inhale as you recover

17. Practical Guidelines for Resistance Training • Warm up • Adjust equipment • Exercise large muscle groups first • Legs or large muscles in the upper body • Begin any resistive training program slowly and with lower intensities • Ultimately, you must overload

18. Practical Guidelines for Resistance Training • Strengthen your weak side: • Working arms and legs independently • Isolate the muscle group • Protect the back • Total body workout • Should be done no more than 2 - 3 times per week • May alternate days • May alternate equipment to save time

19. How Many Sets and Reps Should I Perform? • First Time In The Weight Room? • Complete one or two sets on each piece of equipment • Over time, progress to 2 sets, then 3 sets

20. Rest Between Sets • Variable

21. Maintenance and Re-assessment Guidelines for Resistance Training • Maintenance • Two sets, two times per week OR • One set of 12 repetitions • Fatigue on the last rep • Reassess periodically

22. Factors Effecting Muscular Strength and Endurance Training • Muscle Size • Gender • Age • Muscular strength is lost at a rate of 1% per year after the age of 25 • Use it or lose it • Tuft’s University

23. Benefits of Resistance Training

24. Prevention of Osteoporosis • Weight bearing activity • Sufficient calcium • Appropriateestrogen levels

25. Benefits • Improved appearance • Improved body composition • Hypertrophy: increase muscle size • Decreased body fat • Minimal increase in flexibility • Improved performance in daily living activities and potentially sport and game skills

26. Benefits • Increased basal metabolic rate • Increases metabolism

27. Metabolism • Includes all energy and material transformations that occur within living cells necessary to sustain life • In short, it is the way the body produces energy

28. Metabolic Rate • The rate at which one burns calories • The higher, the better • Varies based on: • Gender • Age • Amount of muscle mass

29. Metabolic Rate • Low metabolismis primarily related to a sedentary lifestyle (no matter the age) • loss of muscle mass lowers metabolism

30. Basal Metabolic Rate (BMR) • The number of calories required to sustain life in the resting state • The higher the BMR (or calories burned at rest) – the more desirable • Develop a calorie burning body!

31. Basal Metabolic Rate (BMR) #2 • As lean body mass increases, BMR increases • Each pound of muscle tissue raises BMR by 30 to 50 calories every 24 hours • Each pound of fat burns 2 calories every 24 hours

32. Willy 5’10” 170 pounds Consumes 2900 calories 900 calories spent in activity & movement 12% BF BMR=2000 calories Pete 5’10” 170 pounds Consumes 2900 calories 500 calories spent in activity & movement 20% BF BMR=1600 calories Work Out Willy VS Couch Potato Pete

33. Willy vs. Pete • Does Couch Potato Pete need to lose weight sense he has 20% body fat and weighs 170 pounds?

34. Types of Skeletal Muscular Contractions • Isometric • Concentric • Eccentric

35. Isometric Contractions • No appreciable change in length of the muscle( static contraction) • Involves no skeletal or joint movement

36. Concentric Contractions (dynamic) • The muscle shortens during contraction • Positive contraction

37. Eccentric Contraction (dynamic) • Themuscle lengthensduring contraction • Negative contraction

38. Muscle Soreness • Results from structural damage • Desirable to have small, microscopic tears

39. Avoiding Muscle Soreness • Stretch • Minimize eccentric training • Minimize isometric training • Begin training using low intensities • Progress slowly

40. Principles of Weight Training / Rules of Weight Training

41. Isometric Training • Increases strength at a given joint angle • No joint movement • Must work at a variety of joint angles • At one time a preferred method of strength training for athletes • Used in rehab settings

42. Isometric Training Precautions • Isometric contractions are contraindicated for: • hypertensive (valsalva effect) • individuals presenting coronary risk

43. Isotonic Training • Characteristics of isotonic training : • Constant resistance • Variable speed of muscular contraction

44. Isotonic Training • Most common method of strength training • Also known asprogressive resistance training • Principle of Overload • Work through a full ROM • Involves use of free weights or machines

45. Free Weights • Use a spotter • Increased chance of injury • Lack of stability • May build strength faster • Weight increments are easily changed

46. Weight Machines • Weight increments are usually 5 to 10 to 15 pounds • The machine controls the line of force • Offers stability • Fewer injuries • No spotter required

47. Isokinetic Training Principles • Computerized - relies on hydraulics • Characterized by: • variable resistance • constant speed or velocity of the muscular contraction

48. Isokinetic Training Principles #2 • Disadvantage:Cost

49. Other Strength Training Techniques • Circuit Training • Plyometrics • Calisthenics

50. Circuit Training • Uses a series of 12 to 15 stations • Rotate through the circuit 3 times • Consists of combinations of: • Weight training • Calisthenics • Brief aerobic exercise