Training for Muscular Strength

1. Training for Muscular Strength 3. Training for Muscular Strength

2. Training for Muscular Strength Common Questions About Strength Training What specific benefits can you expect from a strength training program? How does providing varied amounts of resistance increase your strength and build your muscles? Are certain types of exercises better than others? 3. Training for Muscular Strength

3. Training for Muscular Strength The primary effect of strength training is an increase in both the strength and size of muscles. The major muscle groups affected are identified on the next slide. Benefits of Strength Training 3. Training for Muscular Strength

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5. Joint Flexibility Properly performed strength training works the exercised muscles through their full range of motion. By performing full-range exercises for all of the major muscle groups, you will enhance your joint flexibility as well as muscle strength. Benefits of Strength Training 3. Training for Muscular Strength

6. Benefits of Strength Training Move through the entire range of motion • Will want to use an optimal or full range of motion • Full Range of Motion - is the complete movement that a joint can make • Optimal Range of Motion - is the extent where further movement could cause pain or injury to the participant 3. Training for Muscular Strength

7. Body Composition Body composition refers to the relative amounts of fat tissue and lean tissue in our bodies and is usually expressed as percent body fat. Benefits of Strength Training 3. Training for Muscular Strength

8. Body Composition Generally speaking males should have less than 15 percent body fat and females should have less than 25 percent body fat. Due to the combined effects of muscle loss and fat gain, adults typically experience a 20 pound body composition change every decade of life. 3. Training for Muscular Strength

9. Body Composition Dieting and endurance training can reduce fat weight by helping you consume fewer calories and burn off excess calories. However, neither replaces the lost muscle tissue. That’s why strength training is necessary. 3. Training for Muscular Strength

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11. Resting Metabolism Muscle is very active tissue, loss of muscle as we age leads to a lower energy requirement and a reduced resting metabolic rate (the amount of energy needed to maintain the body at rest) So without strength exercise, resting metabolism decreases approximately 2 to 5 percent per decade. Benefits of Strength Training 3. Training for Muscular Strength

12. Resting Metabolism Two months of strength exercise typically increases muscle mass by about three pounds and raises your resting metabolism about 7 percent. 3. Training for Muscular Strength

13. Relationship Between Muscle and Metabolism Data from BioAnalogics Diagnostic Medical Health Systems, Beaverton, Oregon *In Pounds % In Calories 3. Training for Muscular Strength Westcott, Building Strength and Stamina,1996

14. Physical Capacity Everything you do requires a certain percentage of your maximum strength. For example, if your maximum biceps strength is 30 pounds, carrying a 25-pound bag of dog food is a relatively difficult task that quickly becomes an all-out effort. If you increase your maximum biceps strength to 50 pounds, carrying that same bag of dog food is a relatively easy task requiring only half of your muscular capacity. Benefits of Strength Training 3. Training for Muscular Strength

16. Health Enhancement Muscle weakness is related to many degenerative diseases and increased injury potential. Muscular condition affects many systems of the body and significantly affects the ability to function physically. Recent studies have identified numerous health benefits of regular strength exercise. On the next slide we will go over these health enhancements. Benefits of Strength Training 3. Training for Muscular Strength

17. Arthritic Pain • Resting Blood Pressure • Percent Body Fat Reduction • Alleviates Depression Health Enhancements Injury Prevention Bone Mineral Density Glucose Metabolism Gastrointestinal Transit Cholesterol 3. Training for Muscular Strength

18. A working knowledge of muscle structure and function is essential for understanding and applying the training principles for physical conditioning. That is, to most effectively work your muscles, you must know how your muscles work. Mechanics of Muscular Movement 3. Training for Muscular Strength

19. Muscle is very active tissue that makes up about half of your lean body weight. • Muscle consists of approximately 75 percent water and 25 percent protein filaments. • Muscle contraction occurs when the protein filaments slide together, and muscle relaxation occurs when the filaments slide apart. Mechanics of Muscular Movement 3. Training for Muscular Strength

20. Muscle Relaxation and Contraction • Muscle relaxation is a passive process that is essential for smooth and coordinated movements. For example, when the muscle on one side of a joint contracts and shortens, the muscle on the other side must simultaneously relax and lengthen for productive movement to occur. Mechanics of Muscular Movement 3. Training for Muscular Strength

21. Muscle Relaxation and Contraction • Muscle contraction initiates every movement you make. The more resistance you must overcome,the more muscle force you have to produce. Mechanics of Muscular Movement 3. Training for Muscular Strength

22. Muscle Force Output • Muscles are much stronger in lowering movements than in lifting movements. From a practical training perspective, you should perform lowering movements more slowly than lifting movements to make every exercise repetition as challenging as possible. Therefore, from a practical training perspective, you should perform lowering movements more slowly than lifting movements. Mechanics of Muscular Movement 3. Training for Muscular Strength

23. Muscle Fatigue and Soreness High-effort strength workouts may produce muscle discomfort a day or two after the training session. The delayed-onset muscle soreness is associated with negative muscle actions and most likely results from microscopic tears within the muscle fibers. Mechanics of Muscular Movement 3. Training for Muscular Strength

24. Muscle Length People who have relatively short muscles have a lower potential for building large muscle size, whereas those with relatively long muscles have a higher potential for building large muscle size. Mechanics of Muscular Movement 3. Training for Muscular Strength

25. Isokinetic Exercise This training device maintains a constant movement speed, and the muscle force you apply determines the resistance force you receive Types of Exercise 3. Training for Muscular Strength

26. Isotonic Exercise Performed with a constant resistance or a variable resistance that both includes positive and negative muscle contractions. Types of Exercise 3. Training for Muscular Strength

27. Dynamic Resistance Dynamic Constant Resistance- resistance does not change while performing through the range of motion. Dynamic Variable Resistance- Resistance that changes throughout the movement range. Types of Exercise 3. Training for Muscular Strength

28. A sound strength training program should include exercises for all major muscle groups. Do your best to exercise larger muscle groups first, followed by medium and smaller muscle groups. For example you may begin with legs, then work the torso, arms, midsection, and neck Basic Strength Training Guidelines 3. Training for Muscular Strength

29. Frequency Muscles usually need between 48-72 hours to complete physiological changes that occurred during the last workout. Two or three strength training sessions a week provide excellent results for most people. Two strength workouts per week may produce 75-85 percent as much muscle improvement as three days Basic Strength Training Guidelines 3. Training for Muscular Strength

30. Sets In 1990, the ACSM recommended one or more sets of each resistance exercise for strength development. Research in both upper body and lower body strength training has shown that doing single-set versus multiple-sets over a 10-14 week period achieved similar results. Basic Strength Training Guidelines 3. Training for Muscular Strength

31. Exercise Resistance For most practical purposes, about 50 to 70 seconds of continuous muscle work to the point of muscle fatigue is preferred. Most people can perform about 50-70 seconds of resistance exercise with 75 percent of their maximum weight load Basic Strength Training Guidelines 3. Training for Muscular Strength

32. Exercise Resistance You can estimate 75 percent of your maximum resistance without doing an all-out lift. Simply find a weight that you can lift 10 times to fatigue and this should be about 75 percent of your maximum. Basic Strength Training Guidelines 3. Training for Muscular Strength

33. Repetitions The standard strength training protocol for repetitions is 8 to 12 repetitions with 75 percent of your maximum resistance. Muscle fiber type will play a greater role in determining when your muscle will fatigue. Basic Strength Training Guidelines 3. Training for Muscular Strength

34. Progression Continued strength development depends on progressive resistance exercise that gradually places more stress on the target muscles. Weight load progressions should not exceed 5 percent between strength training sessions. Basic Strength Training Guidelines 3. Training for Muscular Strength

35. Speed Exercise speed may be divided into three categories • Fast - emphasizes momentum • Moderate - increases muscle effort • Slow- maximizes muscle tension Basic Strength Training Guidelines 3. Training for Muscular Strength

36. Speed Moderate to slow exercise speed have the following training advantages over fast exercise speeds (6 second repetitions, 2 lift, 4 lowering) • A longer period of muscle tension • A higher level of muscle force • A lower level of momentum • A lower risk of tissue injury Basic Strength Training Guidelines 3. Training for Muscular Strength

37. Range of Motion You should perform full-range movements to develop full-range muscle strength. Full range resistance training may enhance joint flexibility as well as increase muscle strength Basic Strength Training Guidelines 3. Training for Muscular Strength

38. Program Design Perform the activity that is most important to you first. Weather it be cardiovascular or strength you will see similar results. Include a warm up in each workout Stretching can enhance your strength. Performing both activities in the same workout enhances the muscle’s response to strength exercise. Basic Strength Training Guidelines 3. Training for Muscular Strength

39. Program Design Breathing- Exhale during lifting movements and inhale during lowering movements. Basic Strength Training Guidelines 3. Training for Muscular Strength

40. Program Design Intensity- High-intensity exercise enhances strength development. Your exercise effort should be hard enough to fatigue the target muscle within the anaerobic energy system (about 50-70 seconds). Typically this requires 8-12 repetitions with 75 percent of your maximum resistance performing exercises with a 2 second 4 second cadence. Basic Strength Training Guidelines 3. Training for Muscular Strength

41. Summary Remember strength training can be beneficial to anyone. A study of 1,132 men and women between 21-80 years of age indicated that strength training was equally effective in all age groups. Understanding how muscles work and designing a program that fits your goals and schedule will help you start a strength training program that is right for you. Basic Strength Training Guidelines 3. Training for Muscular Strength

42. Questions? 3. Training for Muscular Strength