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Benefits of Strength Training

Benefits of Strength Training. Improved physical performance Injury prevention Improved body composition (increases fat-free mass and elevates metabolism) Enhanced self-image Improved muscle and bone health with aging. Muscular Strength. Muscular strength

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Benefits of Strength Training

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  1. Benefits of Strength Training • Improved physical performance • Injury prevention • Improved body composition (increases fat-free mass and elevates metabolism) • Enhanced self-image • Improved muscle and bone health with aging

  2. Muscular Strength • Muscular strength • the maximum amount of force a muscle can produce in a single effort

  3. Muscular Endurance • Muscular endurance • the ability of a muscle to exert a submaximal force continuously or repeatedly over time Image source: http://www.runnersworld.com/

  4. Muscle Physiology • Myofibrils make up muscle fibers. Bundles of muscle fibers make up muscles. Image source: http://www.britannica.com/

  5. Muscle Fiber Types • SmoothMuscle Image source: http://encarta.msn.com

  6. Skeletal Muscle Image source: http://encarta.msn.com

  7. Cardiac Muscle Image source: http://encarta.msn.com

  8. Skeletal Muscle Structure Drawing of the vastus lateralis muscle of sheep Image source: http://www.britannica.com/

  9. Types of muscle fibers • slow-twitch fibers (fatigue-resistant; endurance activities) • fast-twitch fibers (contract more rapidly and forcefully, fatigue more quickly; strength and power activities)

  10. Types of Weight Training Exercises • Isometric (static) - application of force without movement Image source: http://www.fitnesszone.co.za/

  11. Types of Weight Training Exercises • Isotonic (dynamic) - application of force with movement • constant and variable resistance (most common types) • eccentric loading • plyometrics • speed loading • isokinetic

  12. Weight Training Safety • Use proper lifting technique • Use spotters and collars with free weights

  13. Use common sense with weight machines • keep away from moving parts and weight stacks • adjust machines as needed • be sure machines are clean and in good condition • be aware of your surroundings

  14. Be alert for injuries Image source: http://www.fda.gov/fdac/

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