Download in strength training

Chapter
Outline
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Chapter 7
Muscular Strength
and Endurance
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Key terms
Muscular strength: The
ability of a muscle to exert
maximum force against
resistance (for example,
1 repetition maximum
[or 1 RM] of the bench press
exercise)
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Muscular endurance: The
ability of a muscle to exert
submaximal force
repeatedly over time
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Benefits of adequate
strength levels
Crucial for daily activities
Sitting, walking, running, lifting, recreational activities
Improves confidence
Posture, personal appearance, self-image
Helps develop sports skills
Promotes joint stability
Helps people cope more effectively in emergency situations
Helps increase and maintain muscle
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Benefits of adequate
strength levels
Promotes psychological well-being
Results in higher resting metabolic rate
Promotes weight loss and maintenance
Lessens the risk for injury
Prevents osteoporosis
Reduces chronic low back pain, arthritic pain
Aids in childbearing
Improves cholesterol levels, may help lower blood
pressure, and control blood sugar
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Muscular strength & older adults
Muscular strength might be the most important
component of physical fitness for older adults
Adequate strength enhances quality of life by
Enhancing ability to perform activities of daily living
Improving balance and restoring mobility
Making lifting and reaching easier
Decreasing the risk for injuries and falls
Stressing the bones and preserving bone mineral density
(decreasing the risk for osteoporosis)
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Strength and metabolism
Strength training increases muscle mass
Muscle is metabolically active
Each additional pound of muscle tissue
increases resting metabolism by 35
calories per day
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Strength training
in women
Figure 7.1
Does not cause muscle hypertrophy as in men
Changes in body composition can lead to reduction in inches but
not body weight
Improved body appearance can be achieved through strength
training
Post-strength training
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Critical thinking
What role should strength
training have in a fitness
program?
Should people be motivated for
the health fitness benefits or
should they participate to
enhance their body image?
What are your feelings about
individuals (male or female) with
large body musculature?
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Exercise
Guidelines
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Strength tests
Hand grip test
Muscular endurance test
Muscular strength and endurance test
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Hand grip test
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Table 7.1
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Muscular endurance test
Bench jump
Modified dip (men)
Modified push-up (women)
Abdominal curl-up or abdominal crunch
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
A percentile rank is given for
each exercise according to the
number of repetitions performed
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Table 7.2
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Final test score
Individual Test Score
Strength Fitness Category
Percentile Rank
Points
Total Points
Category
90 & up Excellent
5
13 & up
Excellent
70–80 Good
4
10–12
Good
50–60 Average
3
7–9
Average
30–40 Fair
2
4–6
Fair
20 & below Poor
1
3 & below
Poor
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Muscular strength and
endurance test
Use selected percentages of body weight to determine
the resistance to be lifted
Perform as many repetitions as possible
No fitness classifications given for this test because of
lack of standardization in the amount of resistance
provided by different strength-training equipment
Test is useful to assess changes in fitness according to
the final number of repetitions performed
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Muscular strength & endurance:
Resistance requirements
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Factors that affect strength
Neural stimulation
Muscle fiber types
Overload principle
Specificity of training
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Key terms
Overload principle: States
that the demands placed on a
system (cardiorespiratory or
muscular) must be increased
systematically and
progressively over time to
cause physiological
development
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Progressive resistance
training: Implies a gradual
increase in resistance over a
period of time
Specificity of training:
Training must specifically
involve the muscle(s) or
system(s) the person is
attempting to improve
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Key terms
Isometric training: Strengthtraining method in which muscle
contraction produces little or no
movement because the person
pushes or pulls against an
immovable object
Dynamic training: Strengthtraining method referring to a
muscle contraction with movement
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Isokinetic training: Strengthtraining method in which the
speed of the muscle contraction is
kept constant because the
equipment (machine) provides
resistance that matches the user’s
force throughout the range of
motion
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Key terms
Concentric: Shortening of a
muscle during muscle
contraction
Eccentric: Lengthening of a
muscle during muscle
contraction
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Exercise
Guidelines
Positive resistance: The
lifting, pushing, or concentric
phase of a repetition during
the performance of a strengthtraining exercise
Negative resistance: The
lowering or eccentric phase of
a repetition during the
performance of a strengthtraining exercise
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Key terms
Free weights: Barbells and
dumbbells
Fixed resistance: Type of
exercise in which a constant
resistance is moved through a
joint’s full range of motion
Variable resistance: Strengthtraining that requires machines
equipped with mechanical devices
that provide differing amounts of
resistance through the range of
motion
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Volume (in strength training):
The sum of all the repetitions
performed multiplied by the
resistances used during a strengthtraining session
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Key terms
Circuit training:
Alternating exercises by
performing them in a
sequence of three to six or
more exercises
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Overtraining: An
emotional, behavioral, and
physical condition marked
by increased fatigue,
decreased performance,
persistent muscle soreness,
mood disturbances, and
feelings of staleness or
burnout as a result of
excessive physical training
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Key terms
Plyometric exercise:
Explosive jump training
incorporating speed and
strength training to enhance
explosiveness
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Pilates: A training program
that uses exercises designed
to help strengthen the body’s
core by developing pelvic
stability and abdominal
control coupled with
focused breathing patterns
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Strength training principles
Mode
Isometric
Dynamic (w/o weights, free weights, weight machines, isokinetic)
Resistance (weight to be lifted)
Muscular strength: 3–12 repetition maximum
Muscular endurance: More than 12 repetitions
Sets
1 to 8 sets per exercise (use Table 7.3 guidelines)
Frequency
2 to 3 times per week (more often if split body routines are used
and up to 12 times per week for body building programs)
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Strength training guidelines for
health-fitness
Mode: 8 to 10 dynamic strength-training
exercises involving major muscle groups
Resistance: Enough resistance to perform 8 to
12 repetitions to near-fatigue (10 to 15 repetitions
for older and more frail individuals)
Sets: A minimum of 1 set (3 are recommended)
Frequency: At least two times per week
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
The resistance and the number of
reps you use should be based on
the results you are looking for
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Table 7.3
Bulking up
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Core strength training
The trunk (spine) and pelvis are the “core” of the body
Core muscles include abdominal muscles, hip muscles,
and spinal muscles
These muscle groups are responsible for maintaining
the stability of the spine and pelvis
Many major muscle groups of legs, shoulders, and
arms attach to the core
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Core strength training
A strong core allows a person to
Perform activities of daily living with greater ease
Improve sports performance through a more effective
energy transfer from large to small body parts
Decrease the incidence of low back pain
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Figure 7.6
1. Temporalis (closes jaw)
2. Masseter (flexes jaw)
3. Sterno-cleido-mastoid (rotates head)
4. Intercostals (breathing)
5. Pectoralis minor (abducts ribs)
6. Biceps brachii (flexes elbow)
7. Serratus (adducts shoulder)
8. Rectus abdominus
9. Deep flexors (flexes fingers)
10. Internal oblique (flattens abdomen)
11. Tendons from forearm flexors
to fingers
12. Sartorius (rotates thigh)
13. Rectus femoris (extends knee)
14. Gastrocnemius (points toe, flexes knee)
15. Soleus (points toe)
16. Tendons of toes
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Figure 7.6
17. Frontalis (raises eyebrow)
18. Orbicularis oculi (closes eye)
19. Orbicularis oris (purses lips)
20. Throat muscles (aids swallowing)
21. Pectoralis major (adducts arm)
22. Deltoid (abducts arm)
23. Brachialis (flexes arm)
24. External oblique (flattens abdomen)
25. Superficial flexors (flexes fingers)
26. Vastus lateralis (extends knee)
27. Vastus medialis (extends knee)
28. Tibialis anterior (raises feet)
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Figure 7.6
29. Extensors of forearm
30. Deltoid
31. Triceps
32. Latissimus dorsi
33. Serratus posterior inferior
34. Splenius capitus
35. Sternomastoid
36. Trapezius
37. Gluteus maximus
38. Tendons from forearm extensors
to fingers
39. Biceps femoris
40. Semitendonosus
41. Gastrocnemius
42. Tendon of Achilles
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Critical thinking
Your roommate started strength
training last year and has seen
good results. He is now strength
training almost daily and taking
performance-enhancing
supplements in hopes of
accelerating results. What are
your feelings about his
program?
What would you say (and not
say) to him?
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Exercise
Guidelines
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Strength training:
Exercise guidelines
Select exercises that will involve all major
muscle groups
Select exercises that will strengthen the core
Never lift weights alone
Warm up properly prior to lifting weights
Use proper lifting technique for each exercise
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Strength training:
Exercise guidelines
Maintain proper body balance while lifting
Exercise larger muscle groups before exercising
smaller muscle groups
Exercise opposing muscle groups for a balanced
workout
Breathe naturally; inhale during the eccentric phase
and exhale during the concentric phase
Avoid holding your breath while straining to lift a weight
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
Relationship between
Changes
Strength Training
in Body
and Metabolism
Composition
Assessment of
Muscular Strength
and Endurance
Principles
of Strength
Training
Strength
Training
Prescription
Exercise
Guidelines
Strength training:
Exercise guidelines
Allow adequate recovery time between sets
of exercises
Discontinue training if you experience unusual
discomfort or pain
Use common sense on days when you feel fatigued or
when performing sets to complete fatigue
Stretch out for a few minutes at the end of each
strength-training session
Hoeger & Hoeger. All slides
© Wadsworth Publishing.
End of Chapter
Hoeger & Hoeger. All slides
© Wadsworth Publishing.