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Muscular Fitness
Forrest Dolgener, Ph.D.
Professor
Health Benefits
• Increased bone density
• Increased HDL-C
• Increased muscle mass which increases
BMR
• Decreased risk of low-back syndrome
• Greater stability and balance
• Improved self-image
Muscular Strength
• Muscular strength is the maximal force that
can be generated by a specific muscle or
muscle group. Muscle strength is specific
to
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The muscle group
Type of contraction
Speed of contraction
Joint angle
Muscular Endurance
• Muscular endurance is the ability of a
muscle or muscle group to develop repeated
force over a period of time or to maintain a
specific percentage of the maximum
voluntary contraction (MVC) for a
prolonged period of time.
Types of Muscle Contractions
• Dynamic (a.k.a. isotonic)
– Concentric
• Shortening contractions
• Moves mass against gravity
– Eccentric
• Lengthening
• Resists gravity acting on a mass
• Static – muscle does not change length
Gradation of Muscle Force
• Increased frequency of discharge (rate
coding)
• Increased number of motor units recruited
Factors Determining Torque
Produced by Muscle
• Physiological Factors
– Number of motor units recruited
– Types of fibers recruited
– Length of muscle
• Mechanical Factors
– Length of lever arm
– Angle of pull
Strength Testing Modes
• Static
• Dynamic
– Constant resistance
– Variable resistance
• Isokinetic
Muscular Endurance Testing Modes
• Static (% of 1 RM)
• Dynamic
– % of 1 RM
– % of body weight
• Isokinetic
Fundamental Concepts of
Progression
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Progressive overload
Specificity
Variation
Periodization
– Classic (linear) model
– Undulating (nonlinear) model
Interaction of Loading & Reps
Power??
Strength
1
2
Endurance
4
6
8
10
12
14
16..
Repetitions Maximum
Heavy(100%)
Moderate (70%)
Resistance
Light (50%)
Program Variables
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Muscle action
Loading
Training Volume
Exercise selection
Exercise order
Rest Periods
• Velocity of Muscle
Action
• Frequency
• Free weights vs
machines
Muscle Action
• Novice: Concentric and eccentric
• Intermediate: Concentric and eccentric
• Advanced: Concentric and eccentric
Loading
• Novice & Intermediate
– 60-70% of 1 RM or 8-12 RM
– 2-10% increase for RM loading
• Advanced
– 80-100% of 1 RM or 1-5 RM
– Periodized schedule
– 2-10% increase for RM loading
Training Volume
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Novice: 1-3 sets
Intermediate: 2-3 sets
Advanced: 3-6 sets
Training volume increase should be no
more than 10% every 2-4 weeks
Exercise Selection
• Both single and multi-joint exercises should
be used
• Less risk of injury with single joint
exercises
• More transfer to performance with multijoint exercise
Exercise Order
• When training all major muscle groups in a
single session
– Large muscles before small
– Multi-joint before single
• Split Routine
– Large before small
– Multi-joint before single
– Rotation of agonist/antagonist
Rest Periods
• For all levels
– For multi-joint, high resistance and large
muscle exercises: 2-3 minutes
– For single-joint, small muscle exercises or
lower resistance: 1-2 minutes
• May alternate muscle groups with little or
now rest in order to shorten total exercise
time
Velocity of Muscle Action
• Novice
– Slow (2-4 sec for each phase)
– Moderate (1-2 sec for each phase)
• Intermediate should use moderate velocities
• Advanced should use slow to fast (<1 sec
for each phase)
Frequency
• Novice should train the entire body 2-3 days per
week.
• Intermediate
– 2-3 days per week for total body
– 3-4 days per week such that each muscle group
is trained 1-2 days per week
• Advanced
– 4-6 days per week with 2-3 days per week for
each major muscle group
– Multiple sessions per day may be used if
recovery is optimized
Factors Affecting the Ability to
Hypertrophy Muscle
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Muscle Type
Genetics
Hormones
Nutrition
– General nutrition
– Supplementation
• Training
MODEL OF NEURAL AND
HYPERTROPHIC FACTORS
Training for Hypertrophy
• Loading
– 70-100% of 1 RM
– 1-12 Reps with majority 6-12
• 3-6 sets
• Periodized
• Rest periods of 1-2 minutes except in heavy
loading of core exercises when 2-3 minutes
of rest are recommended
Training for Muscular Power
• Power = Work/Time
• Power is optimized using more explosive
movements on top of a good strength base
• Light to moderate loading (30-60% 1 RM)
performed at an explosive velocity
Factors Determining Flexibility
of a Joint
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Joint capsule – 47%
Muscle and its fascia – 41%
Tendons and ligaments – 10%
Skin – 2%
Types of Stretching
• Ballistic (dynamic) Stretching
• Static Stretching
• PNF Stretching
Flexibility Prescription
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Mode: Static or PNF
Number of exercises: Depends
Frequency: 2-3 days per week
Intensity: to point of obvious tension but not
pain
• Duration: 10-30 seconds
• Repetitions: 3-4