Transcript Chapter Five

Developing Muscular Fitness
Big Weights = Big Muscles!
Benefits of Resistance Training
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Greater lean body mass
Less body fat
Greater work efficiency
Reduced risk of lower back problems
Strengthen muscles, tendons and
ligaments
• Increased metabolism
• Less risk of injury in daily activities
• Improved posture
• Improved athletic performance
• Quicker recovery
• Reduced risk of osteoporosis
•Balance
•Psychological benefits
Muscular Strength – The ability of the muscle to exert maximal
force against a resistance.
Muscular Endurance – The ability of the muscle to contract
repeatedly, with a sub-maximal force.
Repetition Maximum – the most weight lifted for a given number
of repetitions, used to measure muscular strength. Written as
1RM, referred to as your “max.”
Load – the amount of weight lifted. Always a percentage of
1RM.
Repetition – The number of times a given exercise is performed.
Set – A completed number of repetitions performed
consecutively without resting.
Overload – Placing greater stress on the body than
what it is accustomed to.
Specificity – Selecting particular exercises or training
methods to match particular outcomes desired.
Slow Twitch Fibers – red muscle fibers, developed
with aerobic exercise. Low to moderate intensity, long
in duration.
Fast Twitch Fibers – white muscle fibers, developed
with anaerobic exercise. High intensity, explosive
exercises, short in endurance.
Hypertrophy – The enlargement of the muscle.
Atrophy – Decrease in the size of the muscle.
Ergogenic Aid – Performance enhancing supplement
or drug
• Skeletal Muscles are made of individual
fibers.
Slow-twitch fibers (red):
produces slow contraction with low force
and slow to fatigue.
High aerobic capacity.
Fast-twitch fibers (white):
produces large amounts of force and is
recruited for fast, explosive movements
and strength training.
Fatigues quickly due to high anaerobic
capacity.
Muscle Function
• Agonist - the
contracting muscle
that initiates
movement
• Antagonist - the
opposing muscle
that relaxes and
stretches
Types of Resistance
• Dynamic (Isotonic)
– As the muscle contracts the tension, or
force, is constant throughout the motion.
– Concentric – the muscle contracts and shortens
to overcome resistance.
– eccentric contractions – the muscle contracts as
it lengthens, allowing weight to be lowered in a
smooth, controlled manner.
• Isometric
– The muscle contracts but does not change in
length. e.g., static contraction.
Isokinetic –
Contractions performed at a constant rate of speed set
by an external force or machine.
Resistance is adjusted to maintain a constant rate of
speed, e.g. Biodex or Cybex dynamometers
Principles of Resistance Training
Progressive Overload
• A muscle must be gradually forced to work
harder to stimulate an increase in strength
or endurance.
• Increasing the number of repetitions
increases muscular endurance.
• Increasing the resistance lifted increases
strength.
Variables in Resistance Training
• A number of variables influence the result
of resistance training:
– Amount of resistance (intensity)
– Number of repetitions
– Number of sets
– Rest intervals
– Frequency of workouts (number of workouts
per week)
Resistance is the equivalent of intensity
in CR endurance.
Repetition – “reps” the number of times
a given exercise is performed.
Sets – a completed number of
repetitions performed consecutively.
Rest interval – rest between sets is very
important. During rest, the anaerobic
system produces about 50% of ATP
possible within 30 secs., with almost
100% reproduced in 2 minutes.
Increasing Your Workload
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Increase only one variable at a time.
Increase reps or sets first, then resistance.
When increasing resistance, decrease reps.
To increase muscular endurance, increase the
number of reps and/or sets, and decrease the
rest between sets.
• Increase workload by only 5% to 10% at a time.
Recovery
• Improvements occur during recovery.
• Muscle fibers need time to repair and
grow.
• Allow 2 to 3 days between workout
sessions for repair.
Safety
 Selection, a few
exercises can only be
performed with
machines. Ex: Lat
pulldown, leg curls, etc.
 Isolation
 Time
 Rehabilitation
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Guidelines for Developing
Muscular Fitness
• Sequence
• Muscle balance
• Form
• Breathing
• Rest between sets
Varieties of Programs
• Health fitness
program
• Strength program
• Endurance program
• Eccentric emphasis
(negatives)
• Supersets
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Continuous set
Pyramid
Split routine
Aerobic circuit
Muscle size/ weight
gain program
Training Methods or
Programs
Tone and Endurance –
Low weight with high repetitions.
Weight - 70% of RM and below
Reps – 12 to 15
Strength and Size –
High weight with low repetitions.
Weight -70% of RM and above
Reps – up to 10
Safety Guidelines for
Resistance Training
1. Warm up before each workout and stretch
afterward.
2. Use good technique – keep your abdominals
tight, back straight, hips tucked under, knees
relaxed.
3. Work each exercise through a full range of
motion from full extension without lockout to
full contraction.
4. Perform each exercise smoothly, with control.
Do not swing the limbs or use momentum.
Faster is not better.
5. Before you lift, inhale. Exhale on the exertion.
Do not hold your breath.