Download Ninth Edition

Chapter 6
Developing Muscular Fitness
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
© 2011 McGraw-Hill Higher Education. All rights reserved.
What stage of change are you in?

Do you practice resistance training two
to three times a week? (exercise band,
weights, calisthenics?
Study Question 1
What are five benefits of and
five cautions for resistance
training?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Benefits of Resistance Training


Weight control
Appropriate weight gain
 Appearance
 Time economy
 Energy
 Performance
 Injury prevention
 Bone strength
 Flexibility
 Balance
 Cardiovascular health
 Psychological and social benefits
 Can be done at any age
© 2011 McGraw-Hill Higher Education. All rights reserved.
© JupiterImages
Cautions for Resistance Training
Not a complete exercise program.
 Does not develop cardiovascular
endurance.
 Risk of injury.
 Trouble accessing equipment.
 Can result in mild soreness.
 Individuals with cardiovascular issues
should seek medical guidance.

© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 2
What are the differences
between training programs for
strength and programs for
muscular endurance?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Guidelines for Developing Muscular
Fitness

In increasing muscular strength, endurance, or
power, the key variables are resistance, repetitions,
and speed.

Resistance – higher resistance is related to higher
strength gains.

Repetitions – higher number of repetitions is related
to higher endurance.

Power – function of strength and speed.
© 2011 McGraw-Hill Higher Education. All rights reserved.
How to Begin



Single set of 8 to 12 exercises.
If time permits, perform more sets.
Minimum of two to three intense workouts a
week is recommended.
 Establish your workload.
 When you can do 12 reps, increase the
amount of weight you are lifting.
 Incorporate variety by changing workload,
recovery period, number of sets, reps,
rhythm, and number or order of lifts.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Rx for Muscular Fitness

Health fitness: 1-2 sets of 8-12 reps at 70 to
75% of 1 rep max. 1-2 minutes between sets.

Muscular strength: 1-3 sets of 5-8 reps at 80
to 90% of 1 rep max. 2-4 minutes between
sets.

Muscular endurance: 1-3 sets of 20 reps at
50 to 60% of 1 rep max. 30-60 seconds
between reps.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 3
What are the two basic types
of muscular exercise? Give an
example of each?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Types of Resistance Training

Static (Isometric) Exercise
– Muscle contracts but does not change length or create
movement.
– Not widely used due to poor potential for great strength
gains.

Dynamic (Isotonic) Exercise
– Muscle contracts, shortens and movement occurs.
– Most widely used form of resistance training.
– Concentric contraction – muscle shortens as it overcomes
resistance.
– Eccentric contraction – muscle lengthens and contracts at
the same time.
– The resistance can be consistent or variable.

Isokinetic
– Isotonic training where speed of movement is controlled.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 4
What are three principles of
resistance training?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Principles of Resistance Training

Progressive Overload
– To stimulate strength or endurance, a muscle must be
gradually overloaded or forced to work at a higher
effort. Number of reps or resistance must increase.
 Specificity
– Program must be designed with appropriate guidelines
to achieve desired results, i.e., speed of contraction,
number and types of exercises, type of resistance, etc.
 Recovery
– Improvements occur during recovery, which gives the
muscle fibers time to repair and grow. Should allow
2-3 days of rest between sessions for a muscle group.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 5
What are the correct safety
guidelines for weight training?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Safety Guidelines
Warm-up
 Use good technique
 Full ROM
 Smooth under control
 Inhale before you lift and exhale on the
exertion

Study Question 6
What are the four types of
resistance training program?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Resistance Training Programs
Machines
 Free Weights
 Elastic Band
 No Weights

© 2011 McGraw-Hill Higher Education. All rights reserved.
Study Question 7
How does muscular fitness
contributes to wellness?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Weight Training Exercises
Figure 6-3
© 2011 McGraw-Hill Higher Education. All rights reserved.
Free Weight Exercises
Figure 6-4
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Major Muscles of the Body (Front)
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Major Muscles of the Body (Back)
© 2011 McGraw-Hill Higher Education. All rights reserved.