Title: Principles of Muscular Strength and Endurance Primarily A NonAerobic Activity Chapters 6 and 7
1Principles of Muscular Strength and Endurance
(Primarily A Non-Aerobic Activity)Chapters 6 and
7
2Muscular 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)
3Muscular Endurance
- Endurance
- The ability of a muscle to generate a sub-maximal
force, repeatedly, over time.
4As You Develop Strength, You Will Develop Some
EnduranceAnd Vice Versa
5Defining Sets and RepetitionsOne set is made up
of a number of repetitions
- Example One set of 4 repetitions
6Identify 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)?
7Is 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.
8Is 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)
9Is 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
10Is Your Goal Hypertrophy?
- Follow strength training procedures
- Add some intensive endurance training procedures
- Example to follow
11Hypertrophy
- 100 lbs.
- 3 sets
- 6 reps (fatigue)
- 1800 lbs moved
- 50 lbs.
- 3 sets
- 20 reps (fatigue)
- 3000 lbs moved
12How 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
13One Repetition Maximum (1RM)
- Determine your 1RM
- Work out at a percentage of your 1RM (percentage
is based on your goal)
14Trial 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
15Progressive 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
16Precaution!
- NEVER hold your breath while exerting force
- Valsalva effect or valsalva maneuver
- Exhale as you apply force
- Inhale as you recover
17Practical 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
18Practical 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
19How 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
20Rest Between Sets
21Maintenance 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
22Factors 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
23Benefits of Resistance Training
24Prevention of Osteoporosis
- Weight bearing activity
- Sufficient calcium
- Appropriate estrogen levels
25Benefits
- 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
26Benefits
- Increased basal metabolic rate
- Increases metabolism
27Metabolism
- 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
28Metabolic Rate
- The rate at which one burns calories
- The higher, the better
- Varies based on
- Gender
- Age
- Amount of muscle mass
29Metabolic Rate
- Low metabolism is primarily related to a
sedentary lifestyle - (no matter the age)
- loss of muscle mass lowers metabolism
30Basal 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!
31Basal 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
32Work 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
33Willy vs. Pete
- Does Couch Potato Pete need to lose weight sense
he has 20 body fat and weighs 170 pounds?
34Types of Skeletal Muscular Contractions
- Isometric
- Concentric
- Eccentric
35Isometric Contractions
- No appreciable change in length of the muscle (
static contraction) - Involves no skeletal or joint movement
36Concentric Contractions (dynamic)
- The muscle shortens during contraction
- Positive contraction
37Eccentric Contraction (dynamic)
- The muscle lengthens during contraction
- Negative contraction
38Muscle Soreness
- Results from structural damage
- Desirable to have small, microscopic tears
39Avoiding Muscle Soreness
- Stretch
- Minimize eccentric training
- Minimize isometric training
- Begin training using low intensities
- Progress slowly
40Principles of Weight Training / Rules of Weight
Training
41Isometric 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
42Isometric Training Precautions
- Isometric contractions are contraindicated for
- hypertensive (valsalva effect)
- individuals presenting coronary risk
43Isotonic Training
- Characteristics of isotonic training
- Constant resistance
- Variable speed of muscular contraction
44Isotonic 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
45Free Weights
- Use a spotter
- Increased chance of injury
- Lack of stability
- May build strength faster
- Weight increments are easily changed
46Weight 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
47Isokinetic Training Principles
- Computerized - relies on hydraulics
- Characterized by
- variable resistance
- constant speed or velocity of the muscular
contraction
48Isokinetic Training Principles 2
49Other Strength Training Techniques
- Circuit Training
- Plyometrics
- Calisthenics
50Circuit 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
51Plyometrics
- Develops muscle explosiveness and forcefulness
- Consists of an eccentric contraction followed by
a concentric contraction - Involves hops, bounds, depth jumping
- High probability of injury
52Calisthenics
- The body and its extremities provide resistance
53Calisthenics 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
54Design An Exercise Prescription For The
Development Of Muscular Strength and Endurance