Muscular Strength & Endurance

1. Muscular Strength & Endurance

2. Reasons for Strength Training • Prevent & rehab injury • Control body weight • Prevent or treat osteoporosis • Enhance athletic performance • Manage stress

3. Program Considerations • Health & Fitness Status • Goals • Principles of Training • Overload • Specificity • The Training Environment • Type of muscle action • Dynamic or static resistance training • Constant or variable resistance

4. Guidelines for Developing Muscular Fitness • Guidelines are not as clearly established as for cardiovascular fitness. • The primary objective of resistance training should be to develop total body muscular fitness in a safe and time-efficient manner. • To accomplish this, it is recommended to do 8-10 exercises to condition major muscle groups.

5. Guidelines for DevelopingMuscular Fitness (ACSM p. 463) • Brief warm-up before • Proper technique • Minimum of one set of 8-12 reps of each exercise to the point of volitional fatigue • Increase resistance as needed ~ 5% • Exercise at least 2x/week; allow rest for heavier loads; can go 3x/week if light loads • Both phases of the lift should be controlled • Each exercise should be performed through full range of motion • Breath normally • Use a partner if available for safety and feedback

6. Resistance Training for Special Populations • There are no age or gender restrictions. • Women reap similar benefits as men and under normal circumstances do not develop large muscles. • Can be safe for women who are pregnant if they have already been training PRIOR to pregnancy.

7. Children • No minimum age standard. • A properly designed & properly performed resistance training program can be productive and beneficial. • Risk is minimal however: • Damaging skeletal system may occur if lifting excessively heavy.

8. Children • Factors to consider: • Ability to accept & follow instructions • Desire to participate • Basic motor skills and ability to perform exercises safely.

9. Guidelines for Children (ACSM p. 646) • Proper technique required • Control at all phases of the lift • Resistance appropriately match to the child • Each set of an exercise should have 8-12 reps • Adolescence should not exercise to volitional muscular fatigue • Initially introduce overload through reps vs. resistance

10. Guidelines for Children (ACSM p. 646) • Exercises should include one for each major muscle group (8-10 exercises) • Perform 1-2 sets of each exercise • Perform 2 sessions per week with rest period between • Perform FROM multi-joint exercise vs. single joint exercises • Achieve muscular balance each session by alternating agonists & antagonist

11. Seniors • Lack of muscular fitness is linked to a decline in physical function and ultimately limited independence. • Examples include: • Rising from a seated position • Poor balance • Poor walking

12. Seniors • Resistance training is also effective for improving: • Osteoarthritis, Osteoporosis, Balance, Weight control • The cessation of resistance training program results in rapid, significant loss of strength. • When re-starting resistance training program again, start at levels at about 50% of intensity prior to discontinuing.

13. Guidelines for Seniors (ACSM p. 464) • Design a program of muscular fitness that will enhance independent living • Closely supervise initial sessions • Instruct & insure proper technique • Use minimal resistance during the first 8 weeks to allow tissue adaptation • Maintain normal breathing • Overload by reps first, resistance later.

14. Guidelines for Seniors (ACSM p. 464) • Use a resistance that can be comfortably lifted for at least 6 reps per set • Control all phases of the lift • Perform all exercises in a pain-free range of motion • Perform multi-joint exercises • Use of machines has advantages: • Less skill to use • Provide more support to the back • Allow folks to start at lower levels of resistance • Usually allow smaller incremental jumps • Allow greater control of exercise ROM • Allow a more time efficient workout

15. Cardiac Patients • Resistance training is appropriate if appropriately prescribed, designed and supervised. • Both the ACSM and the American Assoc. of Cardiovascular & Pulmonary Rehab (AACVPR) recommend resistance training as a part of a comprehensive program. • Especially recommend for: • Those whose occupation requires extensive arm work • Those with desire to perform activities using the upper extremities • Those who are trying to offset atrophy & want to alter body composition

16. Cardiac Patients • Every patient is different and they must have clearance from physician. • Safety is the most important issue. • See ACSM & AACVPR recommendations

17. Guidelines for Cardiac Patients • Patient must be asymptomatic or mildly symptomatic • Start resistance training after a minimum of 12 weeks of aerobic training • Select resistance levels that allows 10-12 comfortable reps at ~ 60% 1Rep Max. • Use single limb exercises vs. double limb in those who have an exaggerated rise in blood pressure.

18. Guidelines for Cardiac Patients • Perform 2-3 sets of each exercise • RPE Scale should not exceed “fairly light” (14 or 15). • Breath normally at all times • Increase only by micro increments of 2.5-5 lbs when 10-12 reps can be easily managed. • Exercise muscles from large to small 2-3x/wk

19. Guidelines for Cardiac Patients • Do both upper and lower body • Avoid static contractions • Discontinue exercises if any symptoms appear • Rest periods should be ~ 60 seconds • Require patients to monitor and record heart rate, rated perceived exertion, symptoms following each exercise or set of exercises

20. Pregnant Women • Inconsistent advice is out there • Generally, resistance training is safe for pregnant women • Helps provide enhanced muscular fitness which can compensate for postural adjustments • Also assist with improving ease of activities of daily living • Resistance training is NOT advisable for ALL pregnant women…especially those who have never lifted before.

21. Pregnant Women • See contraindications listed on p. 466, Table 53.4

22. Guidelines for Pregnant Women • If aerobic exercise is not indicated then resistance training is also not indicated • Newcomers to resistance training should not start while pregnant • Avoid ballistic exercises • Breath normally • Avoid heavy resistance exercises • Avoid exercise lying supine

23. Guidelines for Pregnant Women • Perform 12-15 reps • Overload initially through reps vs. resistance • Machine weight are preferred due to increased safety • Discontinue any exercise that causes pain or discomfort • See warning signs requiring Dr. consult p. 466.

24. Specificity • Training is most effective when resistance exercises are similar to the target activity. • Select exercises similar to the target activity with regard to the joints about which the movements occur and the directions of the movement. • Exercises should be selected that involve similar movement around the same joints. • Enough overlap of training effects that exercising muscles within the planes also strengthens them for movements between the planes. • Consider specificity of speed as well as the movement.

25. Overload Principle • Increases in training load as the body adapts. • To continue to improve, the load must gradually progress. • Overload can be achieved by: • Increasing the resistance of the weight • Increasing the reps • Increasing the sets • Decreasing the rest period between sets or exercises • 40-60% of 1 rep max appears to be enough to develop muscular strength in most normally active people. • 80-100% have been shown to produce the most rapid gains in muscular strength.

26. Training Volume • Increased by either longer duration or more frequent training bouts. • Should be monitored to avoid overtraining.

27. Training Intensity • Refers to the force of muscle action and stress on the muscular and cardiovascular systems.

28. Periodization • Used to promote long-term training and performance improvements which includes variations in training specificity, intensity, and volume. • Organized in planned periods or cycles within an overall program throughout the year. • Will address all aspects of the person’s program: general conditioning, sports-specific activities, and resistance training.

29. Exercise Technique Fundamentals

30. Exercise Technique Fundamentals • Optimal body & limb position • Movement range • Breathing • Accessory equipment ie) weight belt

31. Hand Grips • Closed Grips: • Pronated grip • Supinated grip • Neutral grip – knuckles point laterally • Alternated grip • Hook grip – fingers wrap over the thumb • Open or False Grip • When the thumb does not wrap around the bar

32. Hand Grips • Hand position should result in a balanced, even bar. • Hands are usually shoulder width apart. • Variety of grip widths: • Common • Wide • Narrow

33. Body & Limb Position • Stable position allows the maintenance of proper alignment. • Allows appropriate stress on the muscles & joints. • Standing exercise feet slightly wider than hips with entire foot in contact with floor. • Seated exercises  may require seat adjustment. • Supine exercises five point contact should be maintained for maximum stability and support.

34. Five Point Contact • Back of head • Upper back/shoulders • Lower back/buttocks • R. Foot • L. Foot

35. Body Position on Machines • Cam or lever based machines • Axis of rotation • Line up joint with axis

36. Movement ROM & Speed • Full range of motion (ROM) should be executed for greatest improvements • Increases the value of exercise • Flexibility is maintained or improved • Perform reps in a slow, controlled manner to insure full range of motion • Bar speed will increase with certain power exercises such as power cleans.

37. Breathing Considerations • Exhale through the sticking point • Inhale during easier phase of lift • This recommendation is appropriate for most exercises. • Breath holding may be suggested with the heaviest of lifts…but for no more that 2 secs. • Valsalva Maneuver + contracting abdominal & rib muscles creates rigid compartments. • Advantage  supports the vertebral column from the interior. • Disadvantage  causes increase in blood pressure, etc.

38. Weight Belts • Recommended for those exercises that place stress on lumbar spine. • Mainly for near-max or max lifts • Drawback includes decreased involvement of abs to be trained. • Not needed for exercises that don’t involve the back. • Not needed with exercises that involve the back if lighter weights are used.

39. Lifting A Bar off the Floor • Keep the bar close to the body • Back flat during upward pull

40. Spotting Free-Weight Exercises • Spotters primary responsibility is the safety of the person being spotted. • Assists with the lift to prevent injury. • Helps with completing forced reps, aka partner-assisted actions. • Safety is the number one priority.

41. Spotters • Needed for the more challenging exercises. • Dumbbell exercises requires more skill than spotting barbell exercises. • Many exercises should be performed inside a power rack. • Exercises performed outside the cage should only be performed by well trained athletes.

42. Spotting • For over-the-face exercises, use an alternate hand grip, within the lifters grip. • Must have a solid base of support and a flat back posture. • For dumbbell exercises, stay close to the dumbbell. • Spot the wrist vs. elbows for dumbbell exercises. • Power exercises should not be spotted.

43. Number of Spotters • Determined by: • Amount of the load • Experience of the lifter • Experience of the spotter(s) • General rule  once the load exceeds the spotter’s ability, another spotter is needed. • Two spotters must coordinate their actions to insure safety. • One spotter is preferred if can be done safely.

44. Communication • Before the lift: • How will the bar be handled? Liftoff? • How many reps? • Verbal signals • Spotter must insure control of bar prior to releasing • Finished position • Only one spotter should assist with liftoff. • Two spotters can assist with finish.

45. Amount & Timing of Assistance • Usually the lifter only needs a little help. • Don’t jump in early. • Have a verbal cue established • Make “rescue” quick and smooth to avoid abrupt changes in load.

46. Weight Machines vs. Free Weights

47. Machines vs. Free Weights • Stack Machines: • Pros: • Safety • Design Flexibility • Ease of Use • Cons: • Expense • Lack of functional carryover • Lack of assistance from accessory muscles

48. Machines vs. Free Weights • Free Weights: • Pros: • Whole body training • Functional movements • Acceleration • Deceleration • Less expensive • Cons: • Not as safe • May require a spotter

49. Which Exercises – Forearms • Forearms • Wrist Curls • Reverse Wrist curls • Pronation & Supination

50. Which Exercises – Arms • Arm Flexors • Dumbbell Curls • Concentration curls • Hammer curls • Pulley curls • Barbell curls • Machine curls • Preacher curls • Reverse curls