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Developing Muscular Fitness
Big Weights = Big Muscles!
Benefits of Resistance Training
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Greater lean body mass
Less body fat
Greater work efficiency
Reduced risk of lower back problems
Strengthen muscles, tendons and
ligaments
• Increased metabolism
• Less risk of injury in daily activities
• Improved posture
• Improved athletic performance
• Quicker recovery
• Reduced risk of osteoporosis
•Balance
•Psychological benefits
Terminology
Physical Activity – any movement produced by contraction of
the skeletal muscles that raises energy expenditure above
baseline.
Exercise – physical activity that is planned, structured and
repetitive for the purpose of improving or maintaining the health
related fitness components.
Muscular Strength – The ability of the muscle to exert maximal
force against a resistance.
Muscular Endurance – The ability of the muscle to contract
repeatedly, with a sub-maximal force.
Repetition Maximum – the most weight lifted for a given number
of repetitions, used to measure muscular strength. Written as
1RM, referred to as your “max.”
Load – the amount of weight lifted. Always a percentage of
1RM.
Repetition – The number of times a given exercise is performed
consecutively without resting.
Set – A completed number of repetitions performed.
Overload – Placing greater stress on the body than
what it is accustomed to.
Specificity – Selecting particular exercises or training
methods to match particular outcomes desired.
Hypertrophy – The enlargement of the muscle.
Atrophy – Decrease in the size of the muscle.
Ergogenic Aid – Performance enhancing supplement
or drug
Slow Twitch Fibers – red muscle fibers,
developed with aerobic exercise. Low to
moderate intensity, long in duration.
Fast Twitch Fibers – white muscle fibers,
developed with anaerobic exercise. High
intensity, explosive exercises, short in
endurance.
• Skeletal Muscles are made of individual
fibers.
Slow-twitch fibers (red):
produces slow contraction with low force
and slow to fatigue.
High aerobic capacity.
Fast-twitch fibers (white):
produces large amounts of force and is
recruited for fast, explosive movements
and strength training.
Fatigues quickly due to high anaerobic
capacity.
Muscle Function
• Agonist - the
contracting muscle
that initiates
movement
• Antagonist - the
opposing muscle
that relaxes and
stretches
Types of Resistance
• Dynamic (Isotonic)
– As the muscle contracts the tension, or
force, is constant throughout the motion.
– Concentric – the muscle contracts and shortens
to overcome resistance.
– eccentric contractions – the muscle contracts as
it lengthens, allowing weight to be lowered in a
smooth, controlled manner.
• Isometric
– The muscle contracts but does not change in
length. e.g., static contraction.
Isokinetic –
Contractions performed at a constant rate of speed set
by an external force or machine.
Resistance is adjusted to maintain a constant rate of
speed, e.g. Biodex or Cybex dynamometers
Principles of Resistance Training
Progressive Overload
• A muscle must be gradually forced to work
harder to stimulate an increase in strength
or endurance.
• Increasing the number of repetitions
increases muscular endurance.
• Increasing the resistance lifted increases
strength.
Variables in Resistance Training
• A number of variables influence the result
of resistance training:
– Amount of resistance (intensity)
– Number of repetitions
– Number of sets
– Rest intervals
– Frequency of workouts (number of workouts
per week)
Resistance is the equivalent of intensity
in CR endurance.
Repetition – “reps” the number of times
a given exercise is performed.
Sets – a completed number of
repetitions performed consecutively.
Rest interval – rest between sets is very
important. During rest, the anaerobic
system produces about 50% of ATP
possible within 30 secs., with almost
100% reproduced in 2 minutes.
Increasing Your Workload
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Increase only one variable at a time.
Increase reps or sets first, then resistance.
When increasing resistance, decrease reps.
To increase muscular endurance, increase the
number of reps and/or sets, and decrease the
rest between sets.
• Increase workload by only 5% to 10% at a time.
Recovery
• Improvements occur during recovery.
• Muscle fibers need time to repair and
grow.
• Allow 2 to 3 days between workout
sessions for repair.
Safety
 Selection, a few
exercises can only be
performed with
machines. Ex: Lat
pulldown, leg curls, etc.
 Isolation
 Time
 Rehabilitation

Guidelines for Developing
Muscular Fitness
• Sequence
• Muscle balance
• Form
• Breathing
• Rest between sets
Varieties of Programs
• Health fitness
program
• Strength program
• Endurance program
• Eccentric emphasis
(negatives)
• Supersets
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Continuous set
Pyramid
Split routine
Aerobic circuit
Muscle size/ weight
gain program
Training Methods or
Programs
Tone and Endurance –
Low weight with high repetitions.
Weight - 70% of RM and below
Reps – 12 to 15
Strength and Size –
High weight with low repetitions.
Weight -70% of RM and above
Reps – up to 10
Safety Guidelines for
Resistance Training
1. Warm up before each workout and stretch
afterward.
2. Use good technique – keep your abdominals
tight, back straight, hips tucked under, knees
relaxed.
3. Work each exercise through a full range of
motion from full extension without lockout to
full contraction.
4. Perform each exercise smoothly, with control.
Do not swing the limbs or use momentum.
Faster is not better.
5. Before you lift, inhale. Exhale on the exertion.
Do not hold your breath.
7 Deadly “Sins” in Exercise
Technique
A quality program consists of quality
workouts.
Quality workouts consist of quality
sets.
Quality sets consist of quality reps.
1. Lifting the weight too
quickly.
 Creates excessive momentum.
 Muscles produce tension in first part of lift, but not for the last.
 Leg extension, pad can leave lower legs.
 Weights lifted in a controlled and deliberate manner. Especially
during the “negative” phase.
2. Using peripheral or
secondary muscles.
 Excessive “body English”.
 Raising and lowering hips during bench press
 Bending at waist during pec flys.
 Rotating torso during bent-over rows.
 The more work done by secondary muscles the less
done by the primary or target muscles.
3. Using too much weight or
not enough.
 Muscles must be exposed to meaningful and
appropriate workload.
 Weight too heavy invites poor technique and injury
 Too light it hinders improvements
 Underscores importance of recording workout data.
4. Performing partial reps.
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Partial reps almost always renders you less flexible
 Ensures entire muscle is being stimulated.
5. Using incorrect
applications of force.
 To be productive the resistance must oppose the force
generated by 180 degrees
 Or, resistance must be exactly opposite the direction of
applied force.
 Force applied to free weights must be in a vertical plane.
 Shoulder shrug – pull up, resistance is straight down.
 Force is misapplied when “roll” shoulders at the top.
6. Bouncing the weight.
 Most common is bouncing bar off chest during bench
press.
 Leg press and leg extension bouncing weight stack off
bumpers at bottom of frame.
 This “boost” means less work being done by the
muscles.
7. Holding the breath.
 Creates elevated pressure in abdominal and thoracic
cavities.
 Interferes with blood returning to heart.
Weights should not be
bounced, heaved,
flung, hoisted,
launched, thrown or
yanked.