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Muscular Fitness

Muscular Fitness. Forrest Dolgener, Ph.D. Professor. Health Benefits. Increased bone density Increased HDL-C Increased muscle mass which increases BMR Decreased risk of low-back syndrome Greater stability and balance Improved self-image. Muscular Strength.

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Muscular Fitness

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  1. Muscular Fitness Forrest Dolgener, Ph.D. Professor

  2. Health Benefits • Increased bone density • Increased HDL-C • Increased muscle mass which increases BMR • Decreased risk of low-back syndrome • Greater stability and balance • Improved self-image

  3. Muscular Strength • Muscular strength is the maximal force that can be generated by a specific muscle or muscle group. Muscle strength is specific to • The muscle group • Type of contraction • Speed of contraction • Joint angle

  4. Muscular Endurance • Muscular endurance is the ability of a muscle or muscle group to develop repeated force over a period of time or to maintain a specific percentage of the maximum voluntary contraction (MVC) for a prolonged period of time.

  5. Types of Muscle Contractions • Dynamic (a.k.a. isotonic) • Concentric • Shortening contractions • Moves mass against gravity • Eccentric • Lengthening • Resists gravity acting on a mass • Static – muscle does not change length

  6. Gradation of Muscle Force • Increased frequency of discharge (rate coding) • Increased number of motor units recruited

  7. Factors Determining Torque Produced by Muscle • Physiological Factors • Number of motor units recruited • Types of fibers recruited • Length of muscle • Mechanical Factors • Length of lever arm • Angle of pull

  8. Strength Testing Modes • Static • Dynamic • Constant resistance • Variable resistance • Isokinetic

  9. Muscular Endurance Testing Modes • Static (% of 1 RM) • Dynamic • % of 1 RM • % of body weight • Isokinetic

  10. Fundamental Concepts of Progression • Progressive overload • Specificity • Variation • Periodization • Classic (linear) model • Undulating (nonlinear) model

  11. Interaction of Loading & Reps Power?? Strength Endurance 1 2 4 6 8 10 12 14 16.. Repetitions Maximum Heavy(100%) Moderate (70%) Light (50%) Resistance

  12. Muscle action Loading Training Volume Exercise selection Exercise order Rest Periods Velocity of Muscle Action Frequency Free weights vs machines Program Variables

  13. Muscle Action • Novice: Concentric and eccentric • Intermediate: Concentric and eccentric • Advanced: Concentric and eccentric

  14. Loading • Novice & Intermediate • 60-70% of 1 RM or 8-12 RM • 2-10% increase for RM loading • Advanced • 80-100% of 1 RM or 1-5 RM • Periodized schedule • 2-10% increase for RM loading

  15. Training Volume • Novice: 1-3 sets • Intermediate: 2-3 sets • Advanced: 3-6 sets • Training volume increase should be no more than 10% every 2-4 weeks

  16. Exercise Selection • Both single and multi-joint exercises should be used • Less risk of injury with single joint exercises • More transfer to performance with multi-joint exercise

  17. Exercise Order • When training all major muscle groups in a single session • Large muscles before small • Multi-joint before single • Split Routine • Large before small • Multi-joint before single • Rotation of agonist/antagonist

  18. Rest Periods • For all levels • For multi-joint, high resistance and large muscle exercises: 2-3 minutes • For single-joint, small muscle exercises or lower resistance: 1-2 minutes • May alternate muscle groups with little or now rest in order to shorten total exercise time

  19. Velocity of Muscle Action • Novice • Slow (2-4 sec for each phase) • Moderate (1-2 sec for each phase) • Intermediate should use moderate velocities • Advanced should use slow to fast (<1 sec for each phase)

  20. Frequency • Novice should train the entire body 2-3 days per week. • Intermediate • 2-3 days per week for total body • 3-4 days per week such that each muscle group is trained 1-2 days per week • Advanced • 4-6 days per week with 2-3 days per week for each major muscle group • Multiple sessions per day may be used if recovery is optimized

  21. Factors Affecting the Ability to Hypertrophy Muscle • Muscle Type • Genetics • Hormones • Nutrition • General nutrition • Supplementation • Training

  22. MODEL OF NEURAL AND HYPERTROPHIC FACTORS

  23. Training for Hypertrophy • Loading • 70-100% of 1 RM • 1-12 Reps with majority 6-12 • 3-6 sets • Periodized • Rest periods of 1-2 minutes except in heavy loading of core exercises when 2-3 minutes of rest are recommended

  24. Training for Muscular Power • Power = Work/Time • Power is optimized using more explosive movements on top of a good strength base • Light to moderate loading (30-60% 1 RM) performed at an explosive velocity

  25. Factors Determining Flexibility of a Joint • Joint capsule – 47% • Muscle and its fascia – 41% • Tendons and ligaments – 10% • Skin – 2%

  26. Types of Stretching • Ballistic (dynamic) Stretching • Static Stretching • PNF Stretching

  27. Flexibility Prescription • Mode: Static or PNF • Number of exercises: Depends • Frequency: 2-3 days per week • Intensity: to point of obvious tension but not pain • Duration: 10-30 seconds • Repetitions: 3-4

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