Download Slide 1

SHMD
139
27/8/2012
STRENGTH is the maximum force a muscle or
group of muscles can produce in a single
contraction.
HYPERTROPHY is an increase in the size of the
muscle as a result of strength training
1REPETITION MAXIMUM (1RM) is the maximum
amount of resistance you can move at one time

High sets (3-6), low reps (2 – 8).

Long rest periods in between sets (3 – 5 minutes)

Very heavy weights (80 – 100% 1RM).

Only 1 – 2 muscle groups per training session.

1 muscle group trained 2 – 3 times per week.

Concentric MC – when a weight is being lifted, the muscles
involved shorten during the contraction.

Eccentric MC – when a weight is being lowered in a controlled
manner, the muscles involved lengthen.

Isometric MC – when a muscle is activated and produces
force, but remains the same length, i.e. no visible movement
occurs at the joint

Progressive overload refers to the practice of continually increasing
the stress placed on the muscle as it becomes capable of producing
greater force or has more endurance.

Methods:
◦ Increase the resistance to perform a certain number of repetitions.
◦ Increase number of reps or sets.
◦ Increase repetition speed.
◦ Change rest period between sets.

Warm-up for 10min before workout.

Progress slowly.

Use good shoes with good traction.

Avoid arching your back.

Do not lift with a rounded back.

Use a moderately slow, controlled movement.

Do not pause between repetitions, keep a steady rhythm.

Do not allow the weights to drop or bang.

Use spotters where necessary.

Using spotters is necessary to ensure the safety of the trainee.

Spotters serve 3 major functions:
◦ Assist trainee with completion of reps
◦ Critique trainees exercise technique
◦ Summon help if an accident occurs

Spotters must be strong enough

More than 1 spotter may be necessary

Spotters must know proper exercise technique

Should know how many reps the trainee is trying to achieve

Spotters must be attentive at all times

Isometric exercise: are exercises where no movement takes
place while a force is being exerted against an immovable
object

Isokinetic exercise: are exercises performed on machines that
keep
the
velocity
constant
throughout
the
range
of
movement. i.e. prevents the performer from moving faster,
no matter how much force is exerted

Isotonic exercise: are exercises where resistance is raised
then lowered, example: bicep curl.
Isotonic Exercise
Isometric Exercise
Isokinetic Exercise

Absolute strength – maximal amount of strength or
force generated in a movement or exercise (i.e. 1RM)

A woman’s average maximum whole-body strength is
±60% of the average man’s

Women have less testosterone, thus less muscle mass

Relative strength – refers to absolute strength divided
by body weight

Example: a 70kg woman who lifts 70kg has a relative
strength equal to a 120kg man who lifts 120kg, even
though she has less absolute strength

When
performing
an
identical
resistance
training
program, women generally gain strength at the same
rate or faster than men
1.
Define: strength (3), hypertrophy (3), one rep max (3).
2.
Name and explain the three different types of muscle contractions.
9
3.
Name and explain the three different types of strength training.
9
4.
How would you manipulate reps, sets, rest periods and intensity to initiate the
strength training response?
5
5.
Why is progressive overload important when it comes to strength training?
4
6.
List 5 ways to ensure safe strength training sessions.
5
7.
Discuss why it is important to use spotters when performing strength training.
5
8.
Discuss how strength differs between males and females, refer to absolute and
relative strength.
6