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Strength Training
Muscular strength is the amount of force a muscle can exert with a single
maximum effort. Adequate muscular strength is important to performance of daily tasks
and body alignment; an increase in muscular strength means increased fat-free mass and
therefore a higher rate of metabolism. Maintaining strength and muscle mass is also vital
for healthy aging.
Strength measure can be assessed by measuring the maximum weight that can be
lifted one time, or a one repetition maximum (RM), as with the bench press and leg press
tests, or by measuring grip strength.
Weight training increases the number of myofibrils, which increases the size of muscle
fibers, which increases the size and strength of muscle. The process of making larger
fibers is called hypertrophy. The process of increasing muscle size by raising the number
of muscle cells is called hyperplasia. Weight training increases size and strength of both
fast-twitch and slow-twitch muscle fibers.
B.Types of weight training exercises
1. Isometric (or static) exercise involves applying force without movement.
a.
These exercises can be performed with an immobile object (such as a wall)
for resistance or simply by tightening a muscle. The contraction should be
held for 6 seconds, and 5–10 repetitions should be done.
b. They develop strength only at a specific point in the joint range of motion.
2.
Isotonic (or dynamic) exercise involves applying force with movement, using
either weights or a person’s own body weight (as in push-ups).
a.
Isotonic exercise involves two types of muscle contraction. A concentric
contraction occurs when the muscle applies force as it shortens. An
eccentric contraction occurs when the muscle applies force as it lengthens.
b. The two most common isotonic techniques are constant resistance exercise,
which uses a constant weight throughout a joint’s entire range of motion,
and variable resistance exercise, in which the load is changed to provide
maximum load throughout the range of motion.
c. A problem with constant resistance exercise with free weights is that,
because of differences in leverage, some points in a joint’s range of motion
are weaker than others. Variable resistance exercise uses machines that place
more resistance on the stronger points in the range of motion.
Selecting exercises
1.
A complete weight training program works all the major muscle groups,
including neck, upper back, shoulders, arms, chest, abdomen, lower back, thighs,
buttocks, and calves.
2.
Usually, 8–10 different exercises are required in order to work all major muscle
groups.
3.
A balanced program includes exercises for both agonist and antagonist muscle
groups.
4.
Exercise the large-muscle groups first and then small-muscle groups.
Repetitions and sets
1.
To improve fitness, you must perform enough repetitions to fatigue your
muscles.
a.
A heavy weight and a low number of repetitions (1–5) builds strength.
b. A light weight and a high number of repetitions (15–20) builds endurance.
d. For general fitness, do 8–12 repetitions of each exercise. For older and more
frail people (50–60 years of age and above), 10–15 repetitions with a lighter
weight is appropriate.
The warm-up and cool-down
1.
You should do both a general warm-up (such as walking) and a specific warmup for the exercises you will perform.
2. For cool-down, relax for 5–10 minutes after exercising and stretch to help
prevent muscle soreness.
Strength training is a long journey and it can take some time to build the muscle
development you want. Choose a good weight plan and stick to the guide lines and you
should do well. (Fahey)