3 training for muscular strength 1 5 1 2

7/29/2019 3 Training for Muscular Strength 1 5 1 2

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3. Training for Muscular Strength

Training for Muscular

Strength


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Training for Muscular Strength

Common Questions AboutStrength Trainingo What specific benefits can you expect from a

strength training program?o How does providing varied amounts of

resistance increase your strength and buildyour muscles?

oAre certain types of exercises better thanothers?


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Training for MuscularStrength

Benefits of StrengthTraining

The primary effect of strength training isan increase in both the strength andsize of muscles. The major musclegroups affected are identified on the

next slide.


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Benefits of Strength Training

Joint FlexibilityProperly performed strength

training works the exercisedmuscles through their fullrange of motion. Byperforming full-range

exercises for all of the majormuscle groups, you willenhance your joint flexibility

as well as muscle strength.


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Move through the entire range ofmotion Will want to use an optimal or full

range of motiono Full Range of Motion - is the complete

movement that a joint can makeo Optimal Range of Motion - is the extent

where further movement could cause pain orinjury to the participant


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Body CompositionBody composition refers

to the relative amountsof fat tissue and leantissue in our bodies andis usually expressed as

percent body fat.


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Body Composition

Generally speaking males should haveless than 15 percent body fat and femalesshould have less than 25 percent body fat.

Due to the combined effects of muscleloss and fat gain, adults typically

experience a 20 pound body compositionchange every decade of life.


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Body Composition

Dieting and endurance training canreduce fat weight by helping you consumefewer calories and burn off excess

calories. However, neither replaces thelost muscle tissue. Thats why strengthtraining is necessary.


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Resting MetabolismMuscle is very active tissue,loss of muscle as we age leadsto a lower energy requirementand a reduced resting metabolicrate (the amount of energyneeded to maintain the body at

rest) So without strengthexercise, resting metabolismdecreases approximately 2 to 5

percent per decade.


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Resting Metabolism

Two months of strength exercise typicallyincreases muscle mass by about threepounds and raises your resting

metabolism about 7 percent.

R l ti hi B t M l d


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Relationship Between Muscle andMetabolism

Data from BioAnalogics Diagnostic Medical Health Systems,Beaverton, Oregon*In Pounds% In Calories

Westcott, Building Strength andStamina,1996


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Physical CapacityEverything you do requires a certainpercentage of your maximum strength. For

example, if your maximum biceps strength is30 pounds, carrying a 25-pound bag of dogfood is a relatively difficult task that quicklybecomes an all-out effort. If you increase your

maximum biceps strength to 50 pounds,carrying that same bag of dog food is arelatively easy task requiring only half of your

muscular capacity.


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Health EnhancementMuscle weakness is related to manydegenerative diseases and increased injury

potential. Muscular condition affects manysystems of the body and significantly affectsthe ability to function physically. Recentstudies have identified numerous health

benefits of regular strength exercise. On thenext slide we will go over these healthenhancements.


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Health Enhancements

Injury Prevention Bone Mineral

Density Glucose

Metabolism Gastrointestinal

Transit

Cholesterol

Arthritic Pain Resting Blood

Pressure Percent Body Fat

Reduction Alleviates

Depression

M h i f M l


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Mechanics of MuscularMovement

A working knowledge of muscle structureand function is essential for

understanding and applying the trainingprinciples for physical conditioning. Thatis, to most effectively work your muscles,

you must know how your muscles work.

M h i f M l


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Muscle is very active tissue that makes upabout half of your lean body weight.

Muscle consists of approximately 75 percentwater and 25 percent protein filaments. Muscle contraction occurs when the protein

filaments slide together, and muscle

relaxation occurs when the filaments slideapart.

M h i f M l


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Muscle Relaxation andContraction Muscle relaxation is a passive

process that is essential forsmooth and coordinatedmovements. For example, when

the muscle on one side of a jointcontracts and shortens, the muscleon the other side mustsimultaneously relax and lengthen

for productive movement to occur.

M h i f M l


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Muscle Relaxation andContraction Muscle contraction

initiates every movementyou make. The moreresistance you mustovercome,the moremuscle force you have toproduce.

M h i f M l


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Muscle Force Output Muscles are much stronger in lowering

movements than in lifting movements. From

a practical training perspective, you shouldperform lowering movements more slowlythan lifting movements to make everyexercise repetition as challenging aspossible. Therefore, from a practical trainingperspective, you should perform loweringmovements more slowly than lifting

movements.

Mechanics of Muscular


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Muscle Fatigue and SorenessHigh-effort strength workouts mayproduce muscle discomfort a day or two

after the training session. The delayed-onset muscle soreness is associated withnegative muscle actions and most likely

results from microscopic tears within themuscle fibers.

Mechanics of Muscular


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Muscle LengthPeople who have relatively short muscleshave a lower potential for building large

muscle size, whereas those with relativelylong muscles have a higher potential forbuilding large muscle size.


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Types of Exercise

Isokinetic ExerciseThis training device maintains a constantmovement speed, and the muscle force

you apply determines the resistance forceyou receive


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Types of Exercise

Isotonic ExercisePerformed with a constant resistance or avariable resistance that both includes positive

and negative muscle contractions.


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Types of Exercise

Dynamic ResistanceDynamic Constant Resistance-resistance does not change

while performing through therange of motion.Dynamic Variable Resistance-Resistance that changesthroughout the movementrange.

Basic Strength Training


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Basic Strength TrainingGuidelines

A sound strength training program shouldinclude exercises for all major muscle groups.Do your best to exercise larger muscle groups

first, followed by medium and smaller musclegroups.For example you may begin with legs, then

work the torso, arms, midsection, and neck



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FrequencyMuscles usually need between 48-72 hours tocomplete physiological changes that occurred

during the last workout.Two or three strength training sessions a weekprovide excellent results for most people.Two strength workouts per week may produce 75-85 percent as much muscle improvement as threedays



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SetsIn 1990, the ACSM recommended one or moresets of each resistance exercise for strengthdevelopment.Research in both upper body and lower bodystrength training has shown that doing single-

set versus multiple-sets over a 10-14 weekperiod achieved similar results.



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Exercise ResistanceFor most practical purposes, about 50 to 70seconds of continuous muscle work to thepoint of muscle fatigue is preferred. Mostpeople can perform about 50-70 seconds ofresistance exercise with 75 percent of their

maximum weight load



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Exercise ResistanceYou can estimate 75 percent of your maximumresistance without doing an all-out lift. Simplyfind a weight that you can lift 10 times tofatigue and this should be about 75 percent ofyour maximum.



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RepetitionsThe standard strength training protocol forrepetitions is 8 to 12 repetitions with 75percent of your maximum resistance.Muscle fiber type will play a greater role indetermining when your muscle will fatigue.



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ProgressionContinued strength development depends onprogressive resistance exercise that graduallyplaces more stress on the target muscles.Weight load progressions should not exceed 5percent between strength training sessions.



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SpeedExercise speed may be divided into three

categories

Fast - emphasizes momentum Moderate - increases muscle effort Slow- maximizes muscle tension



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SpeedModerate to slow exercise speed have thefollowing training advantages over fast

exercise speeds (6 second repetitions, 2 lift, 4lowering) A longer period of muscle tension A higher level of muscle force

A lower level of momentum A lower risk of tissue injury



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Range of MotionYou should perform full-range movementsto develop full-range muscle strength.Full range resistance training mayenhance joint flexibility as well asincrease muscle strength



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Program DesignPerform the activity that is most important toyou first. Weather it be cardiovascular or

strength you will see similar results.Include a warm up in each workoutStretching can enhance your strength.Performing both activities in the same workoutenhances the muscles response to strengthexercise.



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Program DesignBreathing- Exhale during lifting movementsand inhale during lowering movements.



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Program DesignIntensity- High-intensity exercise enhancesstrength development. Your exercise effort

should be hard enough to fatigue the targetmuscle within the anaerobic energy system(about 50-70 seconds).Typically this requires 8-12 repetitions with 75percent of your maximum resistanceperforming exercises with a 2 second 4second cadence.



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SummaryRemember strength training can be beneficialto anyone. A study of 1,132 men and women

between 21-80 years of age indicated thatstrength training was equally effective in allage groups.Understanding how muscles work anddesigning a program that fits your goals andschedule will help you start a strength trainingprogram that is right for you.

Q ti ?


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Questions?

3 training for muscular strength 1 5 1 2

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