Benefits of Strength Training: Changes in Body Composition, Muscle Strength, and Endurance

1. CHAPTER OUTLINE Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Chapter 7 Muscular Strength and Endurance

2. Muscular strength: The ability of a muscle to exert maximum force against resistance (for example, 1 repetition maximum [or 1 RM] of the bench press exercise) Muscular endurance: The ability of a muscle to exert submaximal force repeatedly over time Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Key Terms

3. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Benefits of AdequateStrength Levels • Crucial for daily activities • Sitting, walking, running, lifting, recreational activities • Improves confidence • Posture, personal appearance, self-image • Helps develop sports skills • Promotes joint stability • Helps people cope more effectively in emergency situations • Helps increase and maintain muscle

4. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Benefits of AdequateStrength Levels • Promotes psychological well-being • Results in higher resting metabolic rate • Promotes weight loss and maintenance • Lessens the risk for injury • Prevents osteoporosis • Reduces chronic low back pain, arthritic pain • Aids in childbearing • Improves cholesterol levels, may help lower blood pressure and control blood sugar

5. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Muscular Strength & Older Adults • Muscular strength might be the most important component of physical fitness for older adults • Adequate strength enhances quality of life by • Enhancing ability to perform activities of daily living • Improving balance and restoring mobility • Making lifting and reaching easier • Decreasing the risk for injuries and falls • Stressing the bones and preserving bone mineral density (decreasing the risk for osteoporosis)

6. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Strength and Metabolism • Strength training increases muscle mass • Muscle is metabolically active • Each additional pound of muscle tissue may increase resting metabolism by up to 35 calories per day

7. 7.1 Strength Training in Women • Does not cause muscle hypertrophy as in men • Changes in body composition can lead to reduction in inches but not body weight • Improved body appearance can be achieved through strength training Post-strength training

8. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Critical Thinking • What role should strength training have in a fitness program? • Should people be motivated for the health fitness benefits or should they participate to enhance their body image? • What are your feelings about individuals (male or female) with large body musculature?

9. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Strength Tests • Hand grip test • Muscular endurance test • Muscular strength and endurance test

10. 7.1 Hand Grip Test (isometric strength)

11. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Fitness Categories Based on Percentile Ranks Percentile Rank Fitness Category 90 & up Excellent 70-80 Good 50-60 Average 30-40 Fair 20 & below Poor

12. Bench jump Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Muscular Endurance Test Modified dip (men) Modified push-up (women) Abdominal curl-up or abdominal crunch

13. 7.2 Muscular Endurance Scoring Table • A percentile rank is given for each exercise according to the number of repetitions performed

14. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Final Test Score Individual Test Score Strength Fitness Category Percentile Rank Points Total Points Category 90 & up Excellent 5 13 & up Excellent 70–80 Good 4 10–12 Good 50–60 Average 3 7–9 Average 30–40 Fair 2 4–6 Fair 20 & below Poor 1 3 & below Poor

15. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Muscular Strength and Endurance Test • Use selected percentages of body weight to determine the resistance to be lifted • Perform as many repetitions as possible • No fitness categories based on the number of repetitions performed • Percentile ranks may be slightly off based on strength equipment used due to lack of standardization in the amount of resistance provided by different strength-training equipment • Test is useful to assess changes in fitness from pre- to post-test according to the final number of repetitions performed

16. 7.4 Muscular Strength & Endurance: Resistance Requirements

17. 7.3 Muscular Strength & Endurance Scoring Table • A percentile rank is based on the number of repetitions performed

18. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Final Test Score Individual Test Score Strength Fitness Category Percentile Rank Points Total Points Category 90 & up Excellent 5 25 & up Excellent 70–80 Good 4 19-24 Good 50–60 Average 3 13-18 Average 30–40 Fair 2 7-12 Fair 20 & below Poor 1 6 & below Poor

19. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Factors That Affect Strength • Neural stimulation • Muscle fiber types • Slow twitch (aerobic) • Fast twitch (anaerobic/strength) • Overload principle • Specificity of training

20. Overload principle: States that the demands placed on a system (cardiorespiratory or muscular) must be increased systematically and progressively over time to cause physiological development Progressive resistance training: Implies a gradual increase in resistance over a period of time Specificity of training: Training must specifically involve the muscle(s) or system(s) the person is attempting to improve Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Key Terms

21. Isometric training: Strength-training method in which muscle contraction produces little or no movement because the person pushes or pulls against an immovable object Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Key Terms Isokinetic training: Strength-training method in which the speed of the muscle contraction is kept constant because the equipment (machine) provides resistance that matches the user’s force throughout the range of motion Dynamic training: Strength-training method referring to a muscle contraction with movement

22. Concentric: Shortening of a muscle during muscle contraction Eccentric: Lengthening of a muscle during muscle contraction Positive resistance: The lifting, pushing, or concentric phase of a repetition during the performance of a strength-training exercise Negative resistance: The lowering or eccentric phase of a repetition during the performance of a strength-training exercise Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Key Terms

23. Free weights: Barbells and dumbbells Fixed resistance: Type of exercise in which a constant resistance is moved through a joint’s full range of motion Variable resistance: Strength training that requires machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion Volume (in strength training): The sum of all the repetitions performed multiplied by the resistances used during a strength-training session Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Key Terms

24. Circuit training: Alternating exercises by performing them in a sequence of three to six or more exercises Overtraining: An emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of staleness or burnout as a result of excessive physical training Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Key Terms

25. Plyometric exercise: Explosive jump training incorporating speed and strength training to enhance explosiveness Pilates: 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 Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Key Terms

26. Mode Isometric Dynamic (w/o weights, free weights, weight machines, isokinetic) Resistance (weight to be lifted) Muscular strength: 3 to12 repetition maximum Muscular endurance: More than 12 repetitions Sets 1 to 6 sets (8 for body building) per exercise (see Table 7.4 guidelines) Frequency 2 to 3 times per week (more often if split body routines are used and up to 12 times per week for body building programs) Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Strength-Training Principles

27. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Strength-Training Guidelines for Health-Fitness • Mode: 8 to 10 dynamic strength-training exercises involving major muscle groups • Resistance: Enough resistance to perform 8 to 12 repetitions to near-fatigue (10 to 15 repetitions for older and more frail individuals) • Sets: A minimum of 1 set (3 are recommended) • Frequency: At least two times per week

28. 7.4 Guidelines for Various Strength-Training Programs

29. Creatine and America’s Youth

30. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Core Strength Training • The trunk (spine) and pelvis are the “core” of the body • Core muscles include abdominal muscles, hip muscles, and spinal muscles • These muscle groups are responsible for maintaining the stability of the spine and pelvis • Many major muscle groups of legs, shoulders, and arms attach to the core

31. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Core Strength Training • A strong core allows a person to • Perform activities of daily living with greater ease • Improve sports performance through a more effective energy transfer from large to small body parts • Decrease the incidence of low back pain

32. 7.6 1. Temporalis (closes jaw) 2. Masseter (flexes jaw) 3. Sterno-cleido-mastoid (rotates head) 4. Intercostals (breathing) 5. Pectoralis minor (abducts ribs) 6. Biceps brachii (flexes elbow) 7. Serratus (adducts shoulder) 8. Rectus abdominus 9. Deep flexors (flexes fingers) 10. Internal oblique (flattens abdomen) 11. Tendons from forearm flexorsto fingers 12. Sartorius (rotates thigh) 13. Rectus femoris (extends knee) 14. Gastrocnemius (points toe, flexes knee) 15. Soleus (points toe) 16. Tendons of toes Major Muscles

33. 7.6 17. Frontalis (raises eyebrow) 18. Orbicularis oculi (closes eye) 19. Orbicularis oris (purses lips) 20. Throat muscles (aids swallowing) 21. Pectoralis major (adducts arm) 22. Deltoid (abducts arm) 23. Brachialis (flexes arm) 24. External oblique (flattens abdomen) 25. Superficial flexors (flexes fingers) 26. Vastus lateralis (extends knee) 27. Vastus medialis (extends knee) 28. Tibialis anterior (raises feet) Major Muscles

34. 7.6 29. Extensors of forearm 30. Deltoid 31. Triceps 32. Latissimus dorsi 33. Serratus posterior inferior 34. Splenius capitus 35. Sternomastoid 36. Trapezius 37. Gluteus maximus 38. Tendons from forearm extensors to fingers 39. Biceps femoris 40. Semitendonosus 41. Gastrocnemius 42. Tendon of Achilles Major Muscles

35. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Critical Thinking • Your roommate started strength training last year and has seen good results. He is now strength training almost daily and taking performance-enhancing supplements in hopes of accelerating results. What are your feelings about his program? • What would you say (and not say) to him?

36. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Strength Training:Exercise Guidelines • Select exercises that will involve all major muscle groups • Select exercises that will strengthen the core • Never lift weights alone • Warm up properly prior to lifting weights • Use proper lifting technique for each exercise

37. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Strength Training:Exercise Guidelines • Maintain proper body balance while lifting • Exercise larger muscle groups before exercising smaller muscle groups • Exercise opposing muscle groups for a balanced workout • Breathe naturally; inhale during the eccentric phase and exhale during the concentric phase • Avoid holding your breath while straining to lift a weight

38. Benefits of Strength Training Changes in Body Composition Assessment of Muscular Strength and Endurance Principles Involved in Strength Training Exercise Guidelines Strength Training:Exercise Guidelines • Allow adequate recovery time between sets of exercises • Discontinue training if you experience unusual discomfort or pain • Use common sense on days when you feel fatigued or when performing sets to complete fatigue • Stretch out for a few minutes at the end of each strength-training session

39. End of Chapter