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Training for Muscular
Strength
3. Training for Muscular Strength
Training for Muscular Strength
• Common Questions About
Strength Training
What specific benefits can you expect from a
strength training program?
o How does providing varied amounts of
resistance increase your strength and build
your muscles?
o Are certain types of exercises better than
others?
o
3. Training for Muscular Strength
Training for Muscular
Strength
Benefits of Strength
Training
The primary effect of strength training is
an increase in both the strength and
size of muscles. The major muscle
groups affected are identified on the
next slide.
3. Training for Muscular Strength
3. Training for Muscular Strength
Benefits of Strength Training
Joint Flexibility
Properly performed strength
training works the exercised
muscles through their full
range of motion. By
performing full-range
exercises for all of the major
muscle groups, you will
enhance your joint flexibility
as well as muscle strength.
3. Training for Muscular Strength
Benefits of Strength Training
Move through the entire range of
motion
• Will want to use an optimal or full
range of motion
Full Range of Motion - is the complete
movement that a joint can make
o Optimal Range of Motion - is the extent
where further movement could cause pain or
injury to the participant
o
3. Training for Muscular Strength
Benefits of Strength Training
Body Composition
Body composition refers
to the relative amounts
of fat tissue and lean
tissue in our bodies and
is usually expressed as
percent body fat.
3. Training for Muscular Strength
Body Composition
• Generally speaking males should have
less than 15 percent body fat and females
should have less than 25 percent body fat.
• Due to the combined effects of muscle
loss and fat gain, adults typically
experience a 20 pound body composition
change every decade of life.
3. Training for Muscular Strength
Body Composition
• Dieting and endurance training can
reduce fat weight by helping you consume
fewer calories and burn off excess
calories. However, neither replaces the
lost muscle tissue. That’s why strength
training is necessary.
3. Training for Muscular Strength
3. Training for Muscular Strength
Benefits of Strength Training
Resting Metabolism
Muscle is very active tissue,
loss of muscle as we age leads
to a lower energy requirement
and a reduced resting metabolic
rate (the amount of energy
needed to maintain the body at
rest) So without strength
exercise, resting metabolism
decreases approximately 2 to 5
percent per decade.
3. Training for Muscular Strength
Resting Metabolism
• Two months of strength exercise typically
increases muscle mass by about three
pounds and raises your resting
metabolism about 7 percent.
3. Training for Muscular Strength
Relationship Between Muscle and
Metabolism
Data from BioAnalogics Diagnostic Medical Health Systems,
Beaverton, Oregon
*In Pounds
% In Calories
3. Training for Muscular StrengthWestcott, Building Strength and
Stamina,1996
Benefits of Strength Training
Physical Capacity
Everything you do requires a certain
percentage of your maximum strength. For
example, if your maximum biceps strength is
30 pounds, carrying a 25-pound bag of dog
food is a relatively difficult task that quickly
becomes an all-out effort. If you increase your
maximum biceps strength to 50 pounds,
carrying that same bag of dog food is a
relatively easy task requiring only half of your
muscular capacity.
3. Training for Muscular Strength
Benefits of Strength Training
Health Enhancement
Muscle weakness is related to many
degenerative diseases and increased injury
potential. Muscular condition affects many
systems of the body and significantly affects
the ability to function physically. Recent
studies have identified numerous health
benefits of regular strength exercise. On the
next slide we will go over these health
enhancements.
3. Training for Muscular Strength
Health Enhancements
• Injury Prevention
• Bone Mineral
Density
• Glucose
Metabolism
• Gastrointestinal
Transit
• Cholesterol
• Arthritic Pain
• Resting Blood
Pressure
• Percent Body Fat
Reduction
• Alleviates
Depression
3. Training for Muscular Strength
Mechanics of Muscular
Movement
A working knowledge of muscle structure
and function is essential for
understanding and applying the training
principles for physical conditioning. That
is, to most effectively work your muscles,
you must know how your muscles work.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
• Muscle is very active tissue that makes up
about half of your lean body weight.
• Muscle consists of approximately 75 percent
water and 25 percent protein filaments.
• Muscle contraction occurs when the protein
filaments slide together, and muscle
relaxation occurs when the filaments slide
apart.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Relaxation and
Contraction
• Muscle relaxation is a passive
process that is essential for
smooth and coordinated
movements. For example, when
the muscle on one side of a joint
contracts and shortens, the muscle
on the other side must
simultaneously relax and lengthen
for productive movement to occur.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Relaxation and
Contraction
• Muscle contraction
initiates every movement
you make. The more
resistance you must
overcome,the more
muscle force you have to
produce.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Force Output
• Muscles are much stronger in lowering
movements than in lifting movements. From
a practical training perspective, you should
perform lowering movements more slowly
than lifting movements to make every
exercise repetition as challenging as
possible. Therefore, from a practical training
perspective, you should perform lowering
movements more slowly than lifting
movements.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Fatigue and Soreness
High-effort strength workouts may
produce muscle discomfort a day or two
after the training session. The delayedonset muscle soreness is associated with
negative muscle actions and most likely
results from microscopic tears within the
muscle fibers.
3. Training for Muscular Strength
Mechanics of Muscular
Movement
Muscle Length
People who have relatively short muscles
have a lower potential for building large
muscle size, whereas those with relatively
long muscles have a higher potential for
building large muscle size.
3. Training for Muscular Strength
Types of Exercise
Isokinetic Exercise
This training device maintains a constant
movement speed, and the muscle force
you apply determines the resistance force
you receive
3. Training for Muscular Strength
Types of Exercise
Isotonic Exercise
Performed with a constant resistance or a
variable resistance that both includes positive
and negative muscle contractions.
3. Training for Muscular Strength
Types of Exercise
Dynamic Resistance
Dynamic Constant Resistanceresistance does not change
while performing through the
range of motion.
Dynamic Variable ResistanceResistance that changes
throughout the movement
range.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
A sound strength training program should
include exercises for all major muscle groups.
Do your best to exercise larger muscle groups
first, followed by medium and smaller muscle
groups.
For example you may begin with legs, then
work the torso, arms, midsection, and neck
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Frequency
Muscles usually need between 48-72 hours to
complete physiological changes that occurred
during the last workout.
Two or three strength training sessions a week
provide excellent results for most people.
Two strength workouts per week may produce 7585 percent as much muscle improvement as three
days
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Sets
In 1990, the ACSM recommended one or more
sets of each resistance exercise for strength
development.
Research in both upper body and lower body
strength training has shown that doing singleset versus multiple-sets over a 10-14 week
period achieved similar results.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Exercise Resistance
For most practical purposes, about 50 to 70
seconds of continuous muscle work to the
point of muscle fatigue is preferred. Most
people can perform about 50-70 seconds of
resistance exercise with 75 percent of their
maximum weight load
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Exercise Resistance
You can estimate 75 percent of your maximum
resistance without doing an all-out lift. Simply
find a weight that you can lift 10 times to
fatigue and this should be about 75 percent of
your maximum.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Repetitions
The standard strength training protocol for
repetitions is 8 to 12 repetitions with 75
percent of your maximum resistance.
Muscle fiber type will play a greater role in
determining when your muscle will fatigue.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Progression
Continued strength development depends on
progressive resistance exercise that gradually
places more stress on the target muscles.
Weight load progressions should not exceed 5
percent between strength training sessions.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Speed
Exercise speed may be divided into three
categories
• Fast - emphasizes momentum
• Moderate - increases muscle effort
• Slow- maximizes muscle tension
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Speed
Moderate to slow exercise speed have the
following training advantages over fast
exercise speeds (6 second repetitions, 2 lift, 4
lowering)
• A longer period of muscle tension
• A higher level of muscle force
• A lower level of momentum
• A lower risk of tissue injury
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Range of Motion
You should perform full-range movements
to develop full-range muscle strength.
Full range resistance training may
enhance joint flexibility as well as
increase muscle strength
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Program Design
Perform the activity that is most important to
you first. Weather it be cardiovascular or
strength you will see similar results.
Include a warm up in each workout
Stretching can enhance your strength.
Performing both activities in the same workout
enhances the muscle’s response to strength
exercise.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Program Design
Breathing- Exhale during lifting movements
and inhale during lowering movements.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Program Design
Intensity- High-intensity exercise enhances
strength development. Your exercise effort
should be hard enough to fatigue the target
muscle within the anaerobic energy system
(about 50-70 seconds).
Typically this requires 8-12 repetitions with 75
percent of your maximum resistance
performing exercises with a 2 second 4
second cadence.
3. Training for Muscular Strength
Basic Strength Training
Guidelines
Summary
Remember strength training can be beneficial
to anyone. A study of 1,132 men and women
between 21-80 years of age indicated that
strength training was equally effective in all
age groups.
Understanding how muscles work and
designing a program that fits your goals and
schedule will help you start a strength training
program that is right for you.
3. Training for Muscular Strength
Questions?
3. Training for Muscular Strength