Lifetime Physical Fitness and Wellness, seventh edition

1
Muscular Strength Assessment and Prescription

• Chapter 5
• Lifetime Physical Fitness and Wellness, seventh
  edition
• Werner W.K. Hoeger Sharon A. Hoeger

2
Objectives

• Understand the importance of adequate strength
  levels in maintaining good health and well-being
• Clarify misconceptions about women who engage in
  strength-training programs
• Define muscular strength and muscular endurance

• Apply strength-training techniques
• Design a strength-training program
• Recognize the principles that govern the
  development of muscular strength and muscular
  endurance (mode, resistance, sets and frequency)

3
BENEFITS of strength training

• Improved performance of physical activities
• Injury prevention
• Improved body composition
• Improved metabolic functioning
• Enhanced self-image
• Improved muscle and bone health with aging

4
strength training MISCONCEPTIONS
I will build BIG muscles if I lift weights!
I need extra protein while I am strength training.
Nutritional Supplements and Drugs will improve
my performance and appearance.
Strength training is not for women.
5
strength

• maximum amount
• of force a muscle
• can produce in
• a single effort

6
endurance

• ability of a muscle
• to exert a submaximal
• force repeatedly or
• continuously over time

7
muscular strength endurance ASSESSMENT

• Educate participants on their present fitness
  level versus health fitness and physical fitness
  standards
• Motivate individuals to participate in exercise
  programs
• Provide a starting point for individualized
  exercise prescriptions
• Evaluate improvements in fitness achieved through
  exercise programs and make adjustments in
  exercise prescriptions
• Monitor changes in fitness throughout the years

• Strength
• Hand Grip
• Bench Press
• Leg Press
• Endurance
• Curl-Up Test
• Push-Up Test
• Bench Jump
• Modified Dips

8
BASICS of strength training
9
physiological effects

• Muscle fibers
• myofibrils
• slow-twitch fibers
• fast twitch fibers
• Muscle hypertrophy
• Muscle hyperplasia

• Resting metabolism
• Motor Unit
• Body Composition
• Decrease in adipose tissue
• Muscle hypertrophy
• Lose inches, not body weight

10
muscle fiber

• slow-twitch

• fast-twitch

11
types of weight training exercises

• static
• no joint movement
• muscle length does not change
• post injury or surgery

isometric
12
types of weight training exercises

• movement with a change in muscle length
• contractions
• concentric
• eccentric
• techniques
• constant resistance
• variable resistance
• eccentric loading
• plyometrics
• speed loading
• isokinetic

• dynamic

13
training principles

• Training effect
• Overload principle
• Specificity of training

14
strength training PRESCRIPTION

• Resistance
• Sets
• Repetitions

• 2 - 3 days per week
• 1 day of rest
• strength 80 of 1 RM
• endurance 40 - 60 of 1 RM
• 1-2 sets of 8-12 reps
• free weights
• machines
• resistance bands

F
I
T
T
15
muscles
16
strength training SAFETY

• Use proper lifting technique
• Use spotters and collars with free weights
• Use common sense when exercising on weight
  machines
• A caution about supplements and drugs

17
YOUR PROGRAM

• Are you ready?
• What are your goals?
• Strength
• Endurance
• What time can you commit?