Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
7 Muscular Fitness: Strength and Endurance © Cengage Learning 2015 © Cengage Learning 2015 Muscular Strength and Endurance • Progressive resistance strength training provides significant improvements in functional capacity, fitness, health, self-esteem, selfconfidence, and overall well-being © Cengage Learning 2015 Personal Profile © Cengage Learning 2015 Muscular Strength and Endurance • What is strength training? – Also called resistance training – A program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that overload the muscle system and cause physiological development © Cengage Learning 2015 Benefits of Strength Training • Health benefits: – Increases or maintains muscle – Leads to higher resting metabolic rate – Prevents obesity – Lessens risk for injury – Benefits skeletal system • Reduces pressure on joints; aids in childbearing – Lowers blood pressure & control blood sugar – Promotes psychological well-being © Cengage Learning 2015 Muscular Fitness and Aging • Muscular strength may be the most important health-related component for older adults – Contributes to independent living, activities of daily living, and quality of life – Improves balance and restores mobility – Makes lifting and reaching easier – Decreases risk for injuries and falls, and risk for osteoporosis – Prevents muscle loss (sarcopenia) © Cengage Learning 2015 Key Terms • Activities of daily living – Everyday behaviors that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, etc.) • Sarcopenia – Age-related loss of lean body mass, strength, and function © Cengage Learning 2015 Muscular Fitness and Aging • Loss of lean tissue is a primary reason for decrease in metabolism with age • Strength training leads to muscle hypertrophy, which leads to higher resting metabolism © Cengage Learning 2015 Key Terms • Hypertrophy – An increase in the size of the cell, as in muscle hypertrophy • Resting metabolism – Amount of energy (in milliliters of oxygen per minute or total calories per day) an individual requires during resting conditions to sustain proper body function. © Cengage Learning 2015 Gender Differences • Muscle quality is the same in men and women • Men have more muscle fibers – male hormones increase the potential of each individual fiber for hypertrophy – Women will not develop large musculature from strength training • Use of anabolic steroids and human growth hormones has negative health effects © Cengage Learning 2015 Key Terms • Anabolic steroids – Synthetic versions of the male sex hormone testosterone, which promotes muscle development and hypertrophy © Cengage Learning 2015 Critical Thinking © Cengage Learning 2015 Changes in Body Composition © Cengage Learning 2015 Assessment of Muscular Strength and Endurance • Muscular strength – Ability of a muscle to exert maximum force against resistance – Measured by one repetition maximum (1RM) • Muscular endurance – Ability of a muscle to exert submaximal force repeatedly over time – Established by number of repetitions or length of time a contraction can be sustained © Cengage Learning 2015 Assessment of Muscular Strength and Endurance (cont’d.) • Hand grip strength test (muscular strength) (see Figure 7.2) • Muscular endurance test (see Figure 7.3) • Muscular strength and endurance test (see Figure 7.4) © Cengage Learning 2015 Strength-Training Prescription • Factors that affect muscular fitness – Neural function – Types of muscle fiber • Slow-twitch vs. fast-twitch fibers – Overload – Specificity of training – Training volume – Periodization • Classical, reverse, and undulating periodization © Cengage Learning 2015 Principles Involved in Strength Training • Mode of training – Isometric vs. dynamic – Free weights vs. machines • Resistance (intensity) • Sets • Frequency • Exercise variations © Cengage Learning 2015 Free Weights versus Machines • Advantages of free weights • Advantages of machines – Cost – Safety – Variety – Selection – Portability – Variable resistance – Balance – Isolation – One size fits all – Time – Flexibility – Rehabilitation – Skill acquisition © Cengage Learning 2015 Principles Involved in Strength Training © Cengage Learning 2015 Critical Thinking © Cengage Learning 2015 Plyometrics • Generate greatest amount of force in the shortest amount of time – Leads to greater increases in speed and explosiveness – Higher risk for injuries compared with conventional resistance training • Most strength gains are seen in the first eight weeks © Cengage Learning 2015 Strength-Training Exercises • Dietary guidelines for strength development – Increase protein for muscle growth and strength • Core strength training – Core: abdominal, hip, and spinal muscles • Pilates exercise system • Stability exercise balls • Elastic-band resistive exercise © Cengage Learning 2015 Strength-Training Exercises (cont’d.) © Cengage Learning 2015 Strength-Training Exercises (cont’d.) © Cengage Learning 2015 Behavior Modification Planning © Cengage Learning 2015 Exercise Safety Guidelines • Safety is the most important component of strength training • Machines are a good option for those new to strength training • Involve all major muscle groups • Select exercises that will strengthen the core • Never lift weights alone © Cengage Learning 2015 Exercise Safety Guidelines (cont’d.) • Warm up properly • Use proper lifting technique • Don’t lock elbows and knee joints • Maintain proper body balance while lifting • Exercise larger muscle groups before smaller muscle groups • Exercise opposing muscle groups © Cengage Learning 2015 Exercise Safety Guidelines (cont’d.) • Breathe naturally • Avoid holding your breath while lifting • Allow adequate recovery time between sets • Unusual discomfort and pain are signals to stop • Use common sense when fatigued • Stretch at the end of strength-training © Cengage Learning 2015 Setting Up Your Own Strength-Training Program • Pre-exercise guidelines for cardiorespiratory endurance apply to strength training • Base the resistance, number of repetitions, and sets on your current strength-fitness level and amount of time you have for your workout © Cengage Learning 2015 Assess Yourself • Do you regularly participate in a strength training program? • Do you understand the following concepts? – Benefits of strength training – Assessment of muscular strength and endurance – Principles involved in strength-training – Types of strength training exercises – Exercise safety guidelines © Cengage Learning 2015