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Principles of Muscular Strength and Endurance (Primarily A Non-Aerobic Activity) Chapters 6 and 7 Muscular Strength Strength – the maximal force a muscle can generate for a single maximal effort One of the best ways to determine strength is by performing a 1-RM (one repetition max) Muscular Endurance Endurance – The ability of a muscle to generate a sub-maximal force, repeatedly, over time. As You Develop Strength, You Will Develop Some Endurance And Vice Versa Defining Sets and Repetitions: One set is made up of a number of repetitions Example: One set of 4 repetitions Identify Your Goal To build primarily strength and power? To build primarily endurance? To gain some strength and some endurance? To develop great hypertrophy (increase in muscle size)? Is Your Goal To Develop Primarily Strength? – 3 sets on each muscle group – Fewer than 8 repetitions in each set – Heavy resistance (80 to 90% of 1RM) – Fatigue on last rep – No more than 2 to 3 total body workouts per week. Is Your Goal To Develop Primarily Endurance? 3 sets on each muscle group (possibly more) More than 12-15 repetitions in each set Light resistance (50 to 60 % or less of 1RM) Fatigue on last rep No more than 2 to 3 total body workouts per week (possibly more) Is Your Goal To Develop Some Strength and Some Endurance? – 3 sets on each muscle group – Between 8 and 12 repetitions in each set – Fatigue on last rep – Moderate resistance (60% of 1RM / perhaps slightly more) – No more than 2 to 3 total body workouts per week Is Your Goal Hypertrophy? Follow strength training procedures Add some intensive endurance training procedures Example to follow Hypertrophy 100 lbs. 3 sets 6 reps (fatigue) 1800 lbs moved 50 lbs. 3 sets 20 reps (fatigue) 3000 lbs moved How Do I Determine The Appropriate Amount Of Resistance For My Workout? Establish your goal, then choose one of the 3 following methods to determine your resistance: – 1RM – Trial and error – Delorme and Watkins One Repetition Maximum (1RM) Determine your 1RM Work out at a percentage of your 1RM (percentage is based on your goal) Trial And Error Consider your goal Determine an amount of resistance you can lift for the identified number of reps so that you fatigue on the last repetition Progressive Resistance Training: Delorme and Watkins Determine your 10 repetition maximum (10 RM) Complete 3 sets Intensity varies by set –1st set: 50% of 10 RM load –2nd set: 75% of 10 RM load –3rd set: 100% of 10 RM load Precaution! NEVER hold your breath while exerting force Valsalva effect or valsalva maneuver Exhale as you apply force Inhale as you recover Practical Guidelines for Resistance Training Warm up Adjust equipment Exercise large muscle groups first – Legs or large muscles in the upper body Begin any resistive training program slowly and with lower intensities Ultimately, you must overload Practical Guidelines for Resistance Training Strengthen your weak side: – Working arms and legs independently Isolate the muscle group Protect the back Total body workout – Should be done no more than 2 - 3 times per week – May alternate days – May alternate equipment to save time How Many Sets and Reps Should I Perform? First Time In The Weight Room? – Complete one or two sets on each piece of equipment – Over time, progress to 2 sets, then 3 sets Rest Between Sets Variable Maintenance and Re-assessment Guidelines for Resistance Training Maintenance –Two sets, two times per week OR –One set of 12 repetitions »Fatigue on the last rep Reassess periodically Factors Effecting Muscular Strength and Endurance Training Muscle Size Gender Age Muscular strength is lost at a rate of 1% per year after the age of 25 – Use it or lose it Tuft’s University Benefits of Resistance Training Prevention of Osteoporosis Weight bearing activity Sufficient calcium Appropriate estrogen levels Benefits Improved appearance Improved body composition Hypertrophy: increase muscle size Decreased body fat Minimal increase in flexibility Improved performance in daily living activities and potentially sport and game skills Benefits Increased basal metabolic rate Increases metabolism Metabolism Includes all energy and material transformations that occur within living cells necessary to sustain life In short, it is the way the body produces energy Metabolic Rate The rate at which one burns calories – The higher, the better Varies based on: – Gender – Age – Amount of muscle mass Metabolic Rate Low metabolism is primarily related to a sedentary lifestyle (no matter the age) loss of muscle mass lowers metabolism Basal Metabolic Rate (BMR) The number of calories required to sustain life in the resting state The higher the BMR (or calories burned at rest) – the more desirable –Develop a calorie burning body! Basal Metabolic Rate (BMR) #2 As lean body mass increases, BMR increases –Each pound of muscle tissue raises BMR by 30 to 50 calories every 24 hours –Each pound of fat burns 2 calories every 24 hours Work Out Willy VS Couch Potato Pete Willy 5’10” 170 pounds Consumes 2900 calories 900 calories spent in activity & movement 12% BF BMR=2000 calories Pete 5’10” 170 pounds Consumes 2900 calories 500 calories spent in activity & movement 20% BF BMR=1600 calories Willy vs. Pete Does Couch Potato Pete need to lose weight sense he has 20% body fat and weighs 170 pounds? Types of Skeletal Muscular Contractions Isometric Concentric Eccentric Isometric Contractions No appreciable change in length of the muscle ( static contraction) Involves no skeletal or joint movement Concentric Contractions (dynamic) The muscle shortens during contraction –Positive contraction Eccentric Contraction (dynamic) –The muscle lengthens during contraction »Negative contraction Muscle Soreness Results from structural damage Desirable to have small, microscopic tears Avoiding Muscle Soreness Stretch Minimize eccentric training Minimize isometric training Begin training using low intensities Progress slowly Principles of Weight Training / Rules of Weight Training Isometric Training Increases strength at a given joint angle No joint movement – Must work at a variety of joint angles – At one time a preferred method of strength training for athletes Used in rehab settings Isometric Training Precautions Isometric contractions are contraindicated for: – hypertensive (valsalva effect) –individuals presenting coronary risk Isotonic Training Characteristics of isotonic training : –Constant resistance –Variable speed of muscular contraction Isotonic Training Most common method of strength training – Also known as progressive resistance training – Principle of Overload Work through a full ROM Involves use of free weights or machines Free Weights Use a spotter Increased chance of injury Lack of stability May build strength faster Weight increments are easily changed Weight Machines Weight increments are usually 5 to 10 to 15 pounds The machine controls the line of force Offers stability Fewer injuries No spotter required Isokinetic Training Principles Computerized - relies on hydraulics Characterized by: – variable resistance – constant speed or velocity of the muscular contraction Isokinetic Training Principles #2 Disadvantage:Cost Other Strength Training Techniques Circuit Training Plyometrics Calisthenics Circuit Training Uses a series of 12 to 15 stations Rotate through the circuit 3 times Consists of combinations of: – Weight training – Calisthenics – Brief aerobic exercise Plyometrics Develops muscle explosiveness and forcefulness Consists of an eccentric contraction followed by a concentric contraction Involves hops, bounds, depth jumping High probability of injury Calisthenics The body and its extremities provide resistance Calisthenics #2 Often used in aerobic dance routines Ab crunches and push ups are examples Best suited as a supplement to strength training rather than a substitute Good approach for a beginner Design An Exercise Prescription For The Development Of Muscular Strength and Endurance