Download Figure 6-3 - McGraw Hill Higher Education

Chapter 6
Developing Muscular Fitness
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
© 2011 McGraw-Hill Higher Education. All rights reserved.
Chapter 6 Objectives
After reading this chapter you will be able to:
1.
Identify five benefits of and five cautions for
resistance training.
2.
Identify differences between training programs for
strength and programs for muscular endurance.
3.
Describe two basic types of muscular exercise and
give an example of each.
4.
Define three principles of resistance training.
5.
Identify correct safety guidelines for weight training.
6.
Describe four types of resistance training
programs.
7.
Explain how muscular fitness contributes to
wellness.
© 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.
Types of Muscles

Slow twitch
– High aerobic capacity but low power
– Primarily endurance type activities

Fast twitch
– Generates more force but fatigues quickly
– Primarily anaerobic short bursts of activity

Ratio of Slow to Fast twitch is genetically
determined.
 Contracting muscle is the agonist and
opposing muscle is the antagonist.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Biceps curl demonstrating muscle function.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Determinants of Muscular Fitness
Gains

Muscle fiber recruitment
– All or nothing principle
– Proportion of fibers recruited
– Temporary muscle failure occurs after enough
fibers are fatigued

Muscle atrophy and hypertrophy
– Atrophy – grow weaker and smaller in size
– Hypertrophy – grow stronger and larger in size

Gender differences
– Men have a higher potential for hypertrophy due to
increased hormones such as testosterone and
androgen which promote muscle growth.
© 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.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Resistance training
can shape and
tone muscles.
Photo credit: Courtesy of
Gwen Robbins/Debra
Powers/Sharon Burgess
© 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.
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.
Developing Muscular Fitness

Sequence
– Work large muscles first. End with smaller muscle groups.

Form
– Use proper form to avoid injury. Never trade poor form for higher
quantity of weight.

Rest between sets
– 1 to 2 minutes for general fitness program
– 2 to 4 minutes for strength program

Muscle balance
– Develop proportional strength in pairs: biceps/triceps,
pectorals/trapezium-rhomboids, abdominals/lower back,
hamstrings/quadriceps, gastrocnemius/anterior tibialis, and
deltoids/latissimus dorsi (figure 6-2a and 6-2b)

Breathing
– Exhale as you push or pull, inhale as you lower the weight.

Speed of movement
– Slow controlled manner – 2 seconds to lift or pull, 2 to 4 seconds to
lower the weight.
– Avoid jerky movements.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Resistance Training Programs
Weight Training
 Shaping and toning without weights
 Stability Balls
 Pilates
 Elastic Resistance
 Partner Resistance

© 2011 McGraw-Hill Higher Education. All rights reserved.
Weight Training







Use proper equipment for your goals
Follow weight room etiquette
Establish your workload
Increase you workload appropriately
Incorporate variety
Be aware of common discomforts and
training errors
Avoid performance aids
© 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.
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.
Resistance Training Mistakes to
Avoid










Holding your breath during lifting.
Lifting too heavy a weight.
Arching the back.
Using momentum to kick the weight up.
Doing reps too quickly.
Not using full range of motion.
Not wiping off sweat.
Going too deep in squats or leg press.
Letting ankles roll out when legs are loaded.
Working on only problem or favorite areas.
© 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.
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.
Rx for Action






While watching TV, use your exercise band during
commercials.
While sitting, do abdominal isometric contractions or press
knees together hard for 6 seconds, 5-10 times to tone inner
thighs.
Treat yourself with an exercise ball and video to add variety
to your exercise program.
Carry and load your own groceries; take the stairs instead
of the elevator.
If you usually use weight machines, make an appointment
for instruction on free weights or vice versa.
Try a personal trainer for a session to check your form and
make suggestions for improvements.
© 2011 McGraw-Hill Higher Education. All rights reserved.
What Do You Think?





Do you engage in resistance training? If not,
are you willing to start?
What benefits apply to you?
Would your goals be directed toward
muscular strength, muscular endurance or a
combination?
What type of resistance training program
would be best for you?
How would muscular fitness contribute to
your overall wellness?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Questions?
© 2011 McGraw-Hill Higher Education. All rights reserved.