Download fahey12_ppt_ch04_A

Chapter
4
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
1

Ahead:
 Basic Muscle Physiology and the Effects
of Strength Training
 Assessing Muscular Strength and
Endurance
 Creating a Successful Strength Training
Program
 Weight Training Exercises
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
2

Muscles make up more than 40% of
body mass
 Muscular strength and endurance are vital
to health, wellness, and overall quality of life
© JGI/Tom Grill / Getty Images RF
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
3

Muscle fiber: single muscle cell, usually
classified according to strength, speed of
contraction, and energy source
 Myofibrils: protein structures that make up
muscle fibers
 Hypertrophy: increased size of muscle fiber
 Atrophy: decrease in size of muscle fiber
 Hyperplasia: increase in number of muscle fibers
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
4
Slow-twitch fibers: red muscle fibers that are
fatigue-resistant but have a slow contraction
speed and a lower capacity for tension
 Fast-twitch fibers: white muscle fibers that
contract rapidly and forcefully but fatigue
quickly
 Power: ability to exert force rapidly

Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
5
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
6
Motor unit: a motor nerve (one that initiates
movement) connected to one or more muscle
fibers
 Muscle learning: improvement in the body’s
ability to recruit motor units, brought about
through strength training

Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
7

Strength training helps prevent and manage
cardiovascular disease (CVD) and diabetes
 Improves glucose metabolism
 Increases maximal oxygen consumption
 Reduces blood pressure
 Increases HDL cholesterol and reduces
LDL cholesterol
 Improves blood vessel health
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
8

Repetition maximum (RM): maximum
amount of resistance that can be moved a
specified number of times
 1-RM is the maximum amount of weight that
can be lifted one time; 5-RM is the maximum weight
that can be lifted five times

Repetitions: number of times an exercise is
performed during one set
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
9

Key terms:
 Tendon: tough band of fibrous tissue; connects a
muscle to a bone or other body part and transmits
force exerted by muscle
 Ligament: tough band of tissue; connects ends of
bones or supports organs
 Cartilage: tough, resilient tissue that acts as a
cushion between the bones in a joint
 Testosterone: principal male hormone responsible
for secondary sex characteristics and increasing
muscle size
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
10
CHANGE
BENEFITS
Increased muscle mass* and strength
Increased muscular strength
Improved body composition
Higher rate of metabolism
Improved capacity to regulate fuel use with aging
Toned, healthy-looking muscles
Increased longevity
Improved quality of life
Increased utilization of motor units during muscle contractions
Increased muscular strength and power
Improved coordination of motor units
Increased muscular strength and power
Increased strength of tendons, ligaments, and bones
Lower risk of injury to these tissues
Increased storage of fuel in muscles
Increased resistance to muscle fatigue
Increased size of fast-twitch muscle fibers (from a high-resistance program) Increased muscular strength and power
Increased size of slow-twitch muscle fibers (from a high-repetition program)
Increased muscular endurance
Increased blood supply to muscles (from a high-repetition program) and
improved blood vessel health
Increased delivery of oxygen and nutrients Faster elimination of wastes
Biochemical improvements (for example, increased sensitivity to insulin)
Enhanced metabolic health and. possibly, increased life span
Improved blood fat levels
Reduced risk of heart disease
Increased muscle endurance
Enhanced ability to exercise for long periods and maintain good body posture
*Due to genetic and hormonal differences, men will build more muscle mass than women, but both men and women make about the same percentage gains in
strength through a good program.
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
11
Stressed muscles adapt and improve
 The type of adaptation depends on the type of
stress

Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
12

Static (isometric) exercise: exercise causing
a muscle contraction without a change in the
muscle’s length or a joint’s angle
© grant pritchard / Alamy RF
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
13

Dynamic (isotonic) exercise:
exercise causing a muscle contraction
and a change in the muscle length
 Concentric muscle (miometric)
contraction: muscle applies enough
force to overcome resistance and
shortens as it contracts
 Eccentric muscle (pliometric)
contraction: resistance is greater than
the force applied by the muscle and
the muscle lengthens as it contracts
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Courtesy Neil A. Tanner 14

Constant and variable resistance
 Constant resistance exercise: type of dynamic
exercise that uses a constant load throughout a
joint’s entire range of motion
 Variable resistance exercise: type of dynamic
exercise that uses a changing load, providing a
maximum load throughout the joint’s entire range of
motion
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
15

Other dynamic exercise techniques
 Eccentric (pliometric) loading: placing load on the
muscle while it is lengthening
 Plyometrics: rapid stretching of a muscle group
undergoing eccentric stress (the muscle is exerting
force while it lengthens), followed by a rapid
concentric contraction
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
16

Other dynamic exercise techniques
 Speed loading: moving a
load as rapidly as possible
▪ Kettlebell: a type of speed
loading using an iron ball with
a connected handle; highly
ballistic
 Isokinetic: the application
of force at a constant speed
against an equal force
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
© Juriah Mosin / Alamy RF
17
Static exercises require no equipment,
build strength rapidly, and are useful for
rehabilitating joints
 Dynamic exercises can be performed with
or without equipment
 The type of exercise will depend upon
individual goals, preferences, and access
to equipment

Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
18

Machines are safe, convenient, and
easy to use
 Many machines provide support for the back

Free weights require more care;
strengthen the body for life and sports
 Spotter: a person who assists with a weight training
exercise done with free weights

Body weight exercise: “train movement and not
muscles”
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
19






Resistance bands
Exercise (stability) balls
Vibration training
Pilates
Medicine balls, suspension
training, stones, and carrying
exercises
Power-based conditioning
programs
© McGraw-Hill
Education / David
Scott
© Assembly/Getty
Images RF
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
20

PROS

Stability balls activate muscle
and nerve groups that might
not otherwise get involved in a
particular exercise.
 Some exercises, such as the
stir the pot exercise, can
enhance the stability of
supporting joints throughout
the body.
 Stability balls can be useful for
some older adults because
they require balance and can
enhance overall stability.
 Stability balls add variety and
challenge to a workout

CONS

Muscle activation when
training on unstable surfaces is
less effective than traditional
training for building strength in
muscle groups responsible for
a movement or in trunkstabilizing muscle groups.
 Some exercises (such as curlups) can be more stressful to
certain joints and muscles and
promote back or shoulder pain
in susceptible people.
 Falling off an unstable surface,
especially while holding
weights, can cause serious
injury.
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
21

Frequency of exercise
 ACSM recommends two or more non-consecutive
days a week for weight training
 Allow at least one day of rest

Intensity of exercise: amount of resistance
 Resistance: amount of weight lifted determines the
way the body adapts
 For endurance, choose 40–60% of your maximum
1 RM to perform more reps
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
22

Time of exercise: repetitions and sets
 To improve fitness, you must perform enough
repetitions to fatigue your muscles
 Set: group of repetitions followed by rest
 The length of a rest interval depends on the
amount of resistance
 Possible signs of overtraining include a lack of
progress, chronic fatigue, decreased coordination,
and chronic muscle soreness
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
23

Type or mode of exercise
 A complete weight training program works all the
major muscle groups
 Important to balance exercises between
antagonistic muscle groups
 Exercise the large-muscle groups first and then
the small-muscle groups
 Order exercises to work opposing muscle groups
in sequence
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
24
Do a general warm-up and a specific
warm-up for the exercises by doing repetitions
with lighter weights
 For cool-down, relax for 5 to 10 minutes
after exercising

 Post-exercise stretching may prevent
post-exercise soreness
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
25

Begin training by choosing a weight you
can easily move through 8 to 12 repetitions
for one set
 Gradually add weight and sets until you can
perform 1 to 3 sets of 8 to 12 repetitions for each
exercise
▪ As you progress, add weight according to the
“two-for-two” rule
▪ Expect to improve rapidly during the first 6–10 weeks
▪ After that, gains come more slowly
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
26
For each workout, complete 8 to 10 of the following exercises, beginning with a 5-10 minute warm-up and ending
with a 5-10 minute cool-down:

Bench press: Develops chest, shoulders, triceps

Pull-ups: Develops lats, biceps

Shoulder press: Develops shoulders, trapezius, triceps

Upright rowing: Develops deltoids, trapezius

Biceps curls: Develops biceps

Lateral raises: Develops shoulders

Squats: Develops gluteals, quadriceps

Heel raises: Develops calves

Abdominal curls: Develops abdominals

Spine extensions: Develops Low- and mid-back spine extensors

Side bridges: Develops obliques, quadratus lumborum
Frequency: 2–3 nonconsecutive days per week
Intensity/Resistance: Weights heavy enough to cause muscle fatigue when exercises are performed with good
form for the selected number of repetitions
Time: Repetitions: 8–12 of each exercise (10–15 with a lower weight for people over age 50–60); Sets: 1 (doing
more than 1 set per exercise may result in faster and greater strength gains); rest 1–2 minutes between exercises.
Type of activity: 8–10 strength training exercises that focus on major muscle groups
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
27
Jump to long image description
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
28

If you desire greater increases in strength,
increase the load and the number of sets and
decrease the number of reps
 Periodization (cycle training)
in which the sets, reps, and intensity
of exercise vary, may be useful
for gaining strength
© Taylor Robertson
Photography
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
29
Use proper lifting technique
 Use spotters and collars with free weights
 Be alert for injuries
 Report injuries to your
instructor or physician

 R-I-C-E
 Consult a physician if
unusual symptoms occur
Courtesy Neil A. Tanner
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
30
Most substances are ineffective,
and many are dangerous
 A balanced diet is the best nutritional strategy

Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
31

Performance aids:
 Adrenal androgens
 Ginseng
 Amino acids
 Growth hormone
 Amphetamines
 Beta-hydroxy beta-methyl
 Anabolic steroids
 Caffeine

 Creatine monohydrate

 Diuretics

 Energy drinks

 Erythropoietin
butyrate (HMB)
Insulin
“Metabolic optimizing” meals
Nitric acid boosters
Protein, amino acids,
polypeptide supplements
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
32

Body weight
 Air squats
 Lunges
 Burpees with a push-up
 Curl-up or crunch
 Spine extension (“Bird Dog”)
 Isometric side bridge
 Thrusters
 Overhead squats
 Front plank
 Push-ups
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
33

Free weights
 Bench press
 Pull-up
 Shoulder press (overhead or military press)
 Upright rowing
 Biceps curl
 Kettlebell swing
 Lateral raise
 Kettlebell one-arm snatch
 Squat
 Kettlebell or dumbbell carry
 Heel raise
(suitcase carry)
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
34

Weight machines
 Bench press (chest or vertical press) weight machines
 Lat pull
 Assisted pull-up
 Overhead press (shoulder press)
 Biceps curl
 Pullover
 Leg press
 Lateral raise
 Leg extension (knee extension)
 Triceps extension
 Seated leg curl
 Assisted dip
 Heel raise
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
35
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
36
Session date: March 5
Exercise
Bench press
Pull-ups (assisted)
Shoulder press
Upright rowing
Biceps curls
Lateral raise
Squats
Heel raises
Abdominal curls
Spine extensions
Side bridge
Weight
45
0
25
10
15
5
45
45
0
0
0
Sets
2
2
2
2
2
2
2
2
2
2
2
Reps/secs
10
7
10
10
8
12
12
11
25
10
65
Jump back to slide containing original image
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
37