Download Muscular strength

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Chapter 7
Muscular Strength & Endurance
1. Benefits of Strength Training
2. Will females bulk up?
3.Training Guidelines: Resistance – Reps- Sets – Rest
4. Nutrition for Muscle Growth
© 2010 Cengage-Wadsworth
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Benefits of Strength Training
– Increases or maintains muscle and a
higher resting metabolic rate
– Encourages weight loss and
maintenance
– Decreases the risk for injury
– Prevents osteoporosis
– Reduces chronic back pain and
alleviates arthritic pain
– Improves posture, personal appearance,
self-image, helps sport skills, promotes
joint stability
© 2010 Cengage-Wadsworth
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Benefits of Strength Training
– Aids in childbearing
– Improves cholesterol levels
– Helps control blood sugar, decreases
risk of diabetes
– Promotes psychological well-being
– May help lower the risk of high blood
pressure and diabetes
– Used daily: sitting, walking, running,
lifting and carrying objects, doing
housework, enjoying recreational
activities
© 2010 Cengage-Wadsworth
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Benefits of Strength Training
• Data indicates that strength training can
enhance quality of life
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Improves balance and restores mobility
Makes lifting and reaching easier
Decreases the risk for injuries and falls
Strengthens the bones and preserves bone
mineral density, decreasing the risk for
osteoporosis
• Increases muscle mass or size, known as
muscle hypertrophy, thereby increasing
metabolism vs. atrophy
© 2010 Cengage-Wadsworth
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Gender Differences
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• Steroids produce detrimental side effects
in women--hypertension, fluid retention,
decreased breast size, deeper voice,
whiskers and other atypical body hair
growth
© 2010 Cengage-Wadsworth
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Steroids
• A point of controversy is the use of
anabolic steroids and human growth
hormones in the sport of body building
• Anabolic steroid use in general can lead to
serious health consequences
© 2010 Cengage-Wadsworth
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Detrimental Effects from Using
Anabolic Steroids
© 2010 Cengage-Wadsworth
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Strength vs Endurance
• Muscular strength: The ability of a
muscle to exert maximum force against
resistance
• Muscular endurance: The ability of a
muscle to exert submaximal force
repeatedly over time
© 2010 Cengage-Wadsworth
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Modes of Training
• Isometric training: muscle contractions
produce little or no movement as in
pushing or pulling against an immovable
object
• Dynamic training: muscle contractions
produce movement
• Concentric contraction: muscle
shortens
• Eccentric contraction: muscle lengthens
(lowering weights – more effective in
producing hypertrophy & muscle soreness)
© 2010 Cengage-Wadsworth
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Strength Training Guidelines
• Resistance: intensity or the amount of
weight lifted
• Reps: number of times (8-12 depending on
goals)
• Overload: demands on muscle must be
progressively increased over time to improve
• Sets: the number of repetitions performed
for a given exercise (3 or more for greater
results)
© 2010 Cengage-Wadsworth
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Strength Training Guidelines
• Rest: muscles should be rested for about
2-3 days after a max workout to recover
• 6-8 weeks to achieve gains
• Order: cardio or strength training first?
© 2010 Cengage-Wadsworth
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Strength Training Programs
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• Upper Body – Lower Body
• Split Routine by muscle group
– Chest – Triceps – Legs
– Back – Biceps - Shoulders
• Superset: 2 exercises in a row
• Pyramid (6 sets: 12, 10, 8, 6, 12, 12)
• 21’s
© 2010 Cengage-Wadsworth
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Nutrition Guidelines
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• Protein & Complex Carbs Before Lifting
– (Peanut Butter & Jelly, Tuna/Turkey Sandwich,
Milk, Yogurt, Fruit, Nuts, Smoothie)
• After Lifting: 30 – 60 minute window
– Complex Carbs–(Restores Muscle Glycogen)
– Protein- (Increases Growth Hormone Levels)
© 2010 Cengage-Wadsworth
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Chapter 7
Muscular Strength & Endurance
1. Benefits of Strength Training
2. Will females bulk up?
3. Training Guidelines: Resistance – Reps- Sets – Rest
4. Nutrition for Muscle Growth
© 2010 Cengage-Wadsworth
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Lab 7A (Pages 275-276)
• Muscular Strength & Assessment
© 2010 Cengage-Wadsworth
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