Transcript Lifetime Fitness - Kent City School District

Lifetime Fitness
Chapter 5
Muscular Strength Assessment and
Prescription
General Principles
• Strength is crucial for optimal performance in
activities of daily living
• Strength training over time = decreased HR and
BP
• Most important component in older population
(improves balance, lifting/reaching easier,
decreases risk of injuries and falls, stresses bones
decreasing osteoporosis)
Strength and Metabolism
• Strength training = muscle hypertrophy
• Muscle tissue uses energy even at rest
• Increased muscle mass = increased resting
metabolism
• 1 lb. Muscle gain = resting metabolism
increases 35 calories per day
• Higher metabolic rate = more you can eat
without gaining fat
Gender Differences
• Men have more muscle fibers – more
hypertrophy potential
• Muscle variations determined by
differences in M/F hormonal secretions
• Anabolic steroids – detrimental side effects
Changes in Body Composition
• Combined aerobic and strength program =
Decreased adipose tissue around muscle
fibers
• Lose girth inches but not body weight
• Women discouraged when do not lose
weight with weight training – must also
aerobic train for decreased weight
Assessment of Muscular Strength
and Endurance
• Muscular Strength = ability to exert max force against
resistance
• Muscular Endurance = ability of muscle to exert
submaximal force repeatedly over time
• Tests measure: Strength, Endurance, Combination of both
• Strength = 1 RM – one repetition maximum (single lift
max)
• Endurance = Total # reps against resistance or time
• Safety, Safety, Safety when testing
Muscular Strength Tests
• Hand Grip Test – 5.2 procedure
• 1 RM Tests – specific large muscle groups
– Bench, leg press, squat, pull down, etc.
Muscular Endurance Tests
• Upper body, Lower body, Mid-body Muscle
Groups (5.3)
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Bench jump
Modified dip
Modified push up
Bent leg curl up
Abdominal crunch
Muscular Strength and
Endurance Tests
• Submaximal resistance lifts for max reps during six
different strength-training exercises (Fig 5.4)
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Lat Pull-Down
Leg Extension
Bench Press
Bent-Leg Curl-Up or Abdominal Crunch
Leg Curl
Arm Curl
Strength Training Prescription
Factors affecting strength gain:
1. Neural Stimulation -motor neurons, motor unit
2. Types of Muscle Fiber – genetically determined, can
increase efficiency of of each type, can recruit
muscle fibers through specificity of training
Slow Twitch = aerobic work
Fast Twitch = anaerobic work and force
3. Overload Principle – increase demands/resistance
over time
4. Specificity of Training – program designed specific
to activity training for
Principles of Strength Training
1. Mode of Training
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Isometric (Static) Training – muscle contraction
with little/no movement
Dynamic Training – muscle contraction with
movement (Isotonic free weights,bands; Isokinetic machines)
 Concentric Contraction (positives) = shortening of
muscle during contraction. (push-up
 Eccentric Contraction (negatives)= lengthening of
muscle during contraction
Free Weights vs. Machine Weights
• Free Weights
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Require balance
Low cost
Variety
Portability
One size fits all
• Machine Weights
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Safety
Selection
Variable resistance
Isolation of muscles
Time
Flexibility
Rehabilitation
Skill acquisition
Principles of Strength Training
2. Resistance
•
80% of max (1 RM) ideal for strength development
Ex. Bench 150 lbs = 150 x .80 = 120 lbs. Work Load
 3 to 12 reps = range of work load
– > 12 reps = add weight (progressive resistance training)
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Increase strength = 1-6 RM
Increase hypertrophy = 10 RM
Increase endurance = >12 RM
10 RM effective for overall performance gains
Principles of Strength Training
3. Sets
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Total # repetitions for a given exercise
 3 sets of 8-12 reps recommended
 Build gradually
 General rule = 3 minute rest period between sets
1. 3 min = maximize strength gains
2. 2 min = health fitness purposes
3. 1 min = bodybuilders keeping muscle pumping effect
 Circuit Training – alternate two or three exercises
that require different muscle groups (bench, ab curl,
leg extension…then return to muscle group again)
Principles of Strength Training
4. Frequency of Training
Strength
Program
Resistance
Sets
Rest between
sets
Frequency
per week
Health
Fitness
8-12
Reps max
3
2 min
2-3
Maximal
Strength
1-6
Reps max
3-6
3 min
2-3
Muscular
Endurance
10-30
Reps
3-6
2 min
3-6
Body
Building
8-20
Reps near
max
3-8
0-1 min
4-12
Principles of Strength Training
General Strength Training Guidelines for Program Design:
Mode
Resistance
Sets
Frequency
8–10 dynamic strength-training exercises involving
the body’s major muscle groups
Enough resistance to perform 8-12 reps to nearfatigue (10-15 reps for older and more frail
individuals)
A minimum of 1 set
At least two times per week
Plyometrics
• Explosive jump training, incorporating speed and strength
training to enhance explosiveness
Strength
Speed
Explosiveness
• Short bouts of jumps or bounds for upper or lower body
• Low reps, low frequency – High risk of injury if done
incorrectly or too often
Strength Exercise Guidelines
 Work all major muscle groups: chest, shoulders, back, legs, arms, hip,
and trunk
 Always lift with a partner
 Proper warm-up
 Exercise larger muscle groups first
 Work opposing groups for balance
 Do all lifts in a controlled manner
 Lift through the entire ROM
 Breathe evenly
 Inhale during eccentric (bringing wt. down)
 Exhale during concentric (lifting/pushing)
 Do not hold breath; dizzy, pass out, heart attack
 Allow adequate recovery time between lifts
 Discontinue or evaluate program if increased pain
 Stretch post workout to minimize muscle soreness
Design Your Own Strength-Training
Program
Assignment:
Design and write a personal strength-training program
including the following:
1.
Identify goal to increase Strength Gain, Muscular
Endurance, or both Strength and Endurance Gains
2. List at least 8-10 specific exercises. Briefly explain each.
3. Identify Sets, Repetitions, Frequency, and Approximate
Resistance (Weight/Band)
4. List alternate ways to accomplish some of these same
exercises if traditional strength training equipment is not
available
Chapter 5
Assignments Due
1. Lab figure 5.5 Strength Test Report
2. Personal Strength Training Program
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Use Lab figure 5.8 or write your design your own
3. Written note Chapter 5 outline
4. Complete Chapter 5 on-line computer quiz
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e-mail or print results to:
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