Principles of Muscular Strength and Endurance Primarily A NonAerobic Activity Chapters 6 and 7 - PowerPoint PPT Presentation

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Principles of Muscular Strength and Endurance Primarily A NonAerobic Activity Chapters 6 and 7

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Benefits of Resistance Training. Prevention of Osteoporosis. Weight bearing activity ... Weight training. Calisthenics. Brief aerobic exercise. Plyometrics ... – PowerPoint PPT presentation

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Title: Principles of Muscular Strength and Endurance Primarily A NonAerobic Activity Chapters 6 and 7


1
Principles of Muscular Strength and Endurance
(Primarily A Non-Aerobic Activity)Chapters 6 and
7
2
Muscular Strength
  • Strength
  • the maximal force a muscle can generate for a
    single maximal effort
  • One of the best ways to determine strength is by
    performing a 1-RM (one repetition max)

3
Muscular Endurance
  • Endurance
  • The ability of a muscle to generate a sub-maximal
    force, repeatedly, over time.

4
As You Develop Strength, You Will Develop Some
EnduranceAnd Vice Versa
5
Defining Sets and RepetitionsOne set is made up
of a number of repetitions
  • Example One set of 4 repetitions

6
Identify Your Goal
  • To build primarily strength and power?
  • To build primarily endurance?
  • To gain some strength and some endurance?
  • To develop great hypertrophy (increase in muscle
    size)?

7
Is Your Goal To Develop Primarily Strength?
  • 3 sets on each muscle group
  • Fewer than 8 repetitions in each set
  • Heavy resistance (80 to 90 of 1RM)
  • Fatigue on last rep
  • No more than 2 to 3 total body workouts per week.

8
Is Your Goal To Develop Primarily Endurance?
  • 3 sets on each muscle group (possibly more)
  • More than 12-15 repetitions in each set
  • Light resistance (50 to 60 or less of 1RM)
  • Fatigue on last rep
  • No more than 2 to 3 total body workouts per week
    (possibly more)

9
Is Your Goal To Develop Some Strength and Some
Endurance?
  • 3 sets on each muscle group
  • Between 8 and 12 repetitions in each set
  • Fatigue on last rep
  • Moderate resistance (60 of 1RM / perhaps
    slightly more)
  • No more than 2 to 3 total body workouts per week

10
Is Your Goal Hypertrophy?
  • Follow strength training procedures
  • Add some intensive endurance training procedures
  • Example to follow

11
Hypertrophy
  • 100 lbs.
  • 3 sets
  • 6 reps (fatigue)
  • 1800 lbs moved
  • 50 lbs.
  • 3 sets
  • 20 reps (fatigue)
  • 3000 lbs moved

12
How Do I Determine The Appropriate Amount Of
Resistance For My Workout?
  • Establish your goal, then choose one of the 3
    following methods to determine your resistance
  • 1RM
  • Trial and error
  • Delorme and Watkins

13
One Repetition Maximum (1RM)
  • Determine your 1RM
  • Work out at a percentage of your 1RM (percentage
    is based on your goal)

14
Trial And Error
  • Consider your goal
  • Determine an amount of resistance you can lift
    for the identified number of reps so that you
    fatigue on the last repetition

15
Progressive Resistance Training Delorme and
Watkins
  • Determine your 10 repetition maximum (10 RM)
  • Complete 3 sets
  • Intensity varies by set
  • 1st set 50 of 10 RM load
  • 2nd set 75 of 10 RM load
  • 3rd set 100 of 10 RM load

16
Precaution!
  • NEVER hold your breath while exerting force
  • Valsalva effect or valsalva maneuver
  • Exhale as you apply force
  • Inhale as you recover

17
Practical Guidelines for Resistance Training
  • Warm up
  • Adjust equipment
  • Exercise large muscle groups first
  • Legs or large muscles in the upper body
  • Begin any resistive training program slowly and
    with lower intensities
  • Ultimately, you must overload

18
Practical Guidelines for Resistance Training
  • Strengthen your weak side
  • Working arms and legs independently
  • Isolate the muscle group
  • Protect the back
  • Total body workout
  • Should be done no more than 2 - 3 times per week
  • May alternate days
  • May alternate equipment to save time

19
How Many Sets and Reps Should I Perform?
  • First Time In The Weight Room?
  • Complete one or two sets on each piece of
    equipment
  • Over time, progress to 2 sets, then 3 sets

20
Rest Between Sets
  • Variable

21
Maintenance and Re-assessment Guidelines for
Resistance Training
  • Maintenance
  • Two sets, two times per week OR
  • One set of 12 repetitions
  • Fatigue on the last rep
  • Reassess periodically

22
Factors Effecting Muscular Strength and Endurance
Training
  • Muscle Size
  • Gender
  • Age
  • Muscular strength is lost at a rate of 1 per
    year after the age of 25
  • Use it or lose it
  • Tufts University

23
Benefits of Resistance Training
24
Prevention of Osteoporosis
  • Weight bearing activity
  • Sufficient calcium
  • Appropriate estrogen levels

25
Benefits
  • Improved appearance
  • Improved body composition
  • Hypertrophy increase muscle size
  • Decreased body fat
  • Minimal increase in flexibility
  • Improved performance in daily living activities
    and potentially sport and game skills

26
Benefits
  • Increased basal metabolic rate
  • Increases metabolism

27
Metabolism
  • Includes all energy and material transformations
    that occur within living cells necessary to
    sustain life
  • In short, it is the way the body produces energy

28
Metabolic Rate
  • The rate at which one burns calories
  • The higher, the better
  • Varies based on
  • Gender
  • Age
  • Amount of muscle mass

29
Metabolic Rate
  • Low metabolism is primarily related to a
    sedentary lifestyle
  • (no matter the age)
  • loss of muscle mass lowers metabolism

30
Basal Metabolic Rate (BMR)
  • The number of calories required to sustain life
    in the resting state
  • The higher the BMR (or calories burned at rest)
    the more desirable
  • Develop a calorie burning body!

31
Basal Metabolic Rate (BMR) 2
  • As lean body mass increases, BMR increases
  • Each pound of muscle tissue raises BMR by 30 to
    50 calories every 24 hours
  • Each pound of fat burns 2 calories every 24 hours

32
Work Out Willy VS Couch Potato Pete
  • Willy
  • 510
  • 170 pounds
  • Consumes 2900 calories
  • 900 calories spent in activity movement
  • 12 BF
  • BMR2000 calories
  • Pete
  • 510
  • 170 pounds
  • Consumes 2900 calories
  • 500 calories spent in activity movement
  • 20 BF
  • BMR1600 calories

33
Willy vs. Pete
  • Does Couch Potato Pete need to lose weight sense
    he has 20 body fat and weighs 170 pounds?

34
Types of Skeletal Muscular Contractions
  • Isometric
  • Concentric
  • Eccentric

35
Isometric Contractions
  • No appreciable change in length of the muscle (
    static contraction)
  • Involves no skeletal or joint movement

36
Concentric Contractions (dynamic)
  • The muscle shortens during contraction
  • Positive contraction

37
Eccentric Contraction (dynamic)
  • The muscle lengthens during contraction
  • Negative contraction

38
Muscle Soreness
  • Results from structural damage
  • Desirable to have small, microscopic tears

39
Avoiding Muscle Soreness
  • Stretch
  • Minimize eccentric training
  • Minimize isometric training
  • Begin training using low intensities
  • Progress slowly

40
Principles of Weight Training / Rules of Weight
Training
41
Isometric Training
  • Increases strength at a given joint angle
  • No joint movement
  • Must work at a variety of joint angles
  • At one time a preferred method of strength
    training for athletes
  • Used in rehab settings

42
Isometric Training Precautions
  • Isometric contractions are contraindicated for
  • hypertensive (valsalva effect)
  • individuals presenting coronary risk

43
Isotonic Training
  • Characteristics of isotonic training
  • Constant resistance
  • Variable speed of muscular contraction

44
Isotonic Training
  • Most common method of strength training
  • Also known as progressive resistance training
  • Principle of Overload
  • Work through a full ROM
  • Involves use of free weights or machines

45
Free Weights
  • Use a spotter
  • Increased chance of injury
  • Lack of stability
  • May build strength faster
  • Weight increments are easily changed

46
Weight Machines
  • Weight increments are usually 5 to 10 to 15
    pounds
  • The machine controls the line of force
  • Offers stability
  • Fewer injuries
  • No spotter required

47
Isokinetic Training Principles
  • Computerized - relies on hydraulics
  • Characterized by
  • variable resistance
  • constant speed or velocity of the muscular
    contraction

48
Isokinetic Training Principles 2
  • DisadvantageCost

49
Other Strength Training Techniques
  • Circuit Training
  • Plyometrics
  • Calisthenics

50
Circuit Training
  • Uses a series of 12 to 15 stations
  • Rotate through the circuit 3 times
  • Consists of combinations of
  • Weight training
  • Calisthenics
  • Brief aerobic exercise

51
Plyometrics
  • Develops muscle explosiveness and forcefulness
  • Consists of an eccentric contraction followed by
    a concentric contraction
  • Involves hops, bounds, depth jumping
  • High probability of injury

52
Calisthenics
  • The body and its extremities provide resistance

53
Calisthenics 2
  • Often used in aerobic dance routines
  • Ab crunches and push ups are examples
  • Best suited as a supplement to strength training
    rather than a substitute
  • Good approach for a beginner

54
Design An Exercise Prescription For The
Development Of Muscular Strength and Endurance
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