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CHAPTER 8
PRINCIPLES OF STRENGTH
TRAINING ASSESSMENT AND
PRESCRIPTION
Key Terms / Affiliated w/Wt.
Training
Metabolism booster
 Ease of daily activities
 Hypertrophy – increase in muscle size
 Testosterone/ Androgen – key muscle
building hormones
 Anabolic steroids – pros and cons

– Acne – Cancer – Psychological probs. - Death
Assessment of Muscular Strength
Muscular strength – maximum force
against a resistance.
 Muscular endurance – submax force over
repeated reps over time.
 One rep maximum – the max amount of
resistance one can lift in a single effort.

Assessments
Hand grip test – maximal effort
 Muscular Endurance tests –

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–
–
–
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Bench jump ups
Modified dips
Modified push-ups
Bent-leg-curl ups
Abdominal crunch
Strength Training Terms
Atrophy – decrease in size of cell – occurs
in 6 hours
 Motor neurons – connect CNS to muscle
 Overload Principle – increase in threshold
– the demands on system
 Specificity – train what you want to
improve

Muscle Fiber Types
• Slow twitch muscle fibers
» Red fibers - Type I
» Non-explosive movements
 the Gazelle
• Fast twitch –
» White fibers – type 2
» Explosive movements – the Lion
Training Terms
Isometric training
 Isotonic Training
 Isokinetic training
 Dynamic training
 Concentric
 Eccentric
 Free / Fixed weights

Training Protocol

Sets & Reps
– 3-4 sets with 10-12 reps (depending on goals) –
best for beginners.
– More advanced - begin to shift and change
their sets and reps depending on goals.

Frequency of Training
– You should rest 2-3 days after each muscle
training bout (except abs and calves).
Plyometrics and Functional
Training

Improving strength, speed, balance and
explosiveness through functional activities.
– Activities that mimic
real life movements.
– Your weights are
not as heavy