Transcript Chapter 7 - The Red Zone - Labette Community College

Labette Community College
PE 116
Muscular Strength and
Endurance
Healthy muscular fitness for adults
includes both muscular strength and
muscular endurance
Property of HHPR Department-PSU
??? From the Past &
Future ???
• Identify 3-4 training techniques to
increase one’s flexibility?
and…
• Which technique is probably the best for a
typical adult exerciser??
Introductory Terms
• Strength is defined as the ability of muscles to
exert maximum force usually in a single
exertion. (hand grip)
• Endurance is the ability of the muscles to
move the body or body parts over long periods
of time. (crunchies)
• Power is the ability to perform the the work in
a short time period. ( P = W/t)
From NSCA Essentials of Strength Training and Conditioning
Muscle Physiology
• Strength training increases the size of the
muscle fibers (hypertrophy)
• Injury, sedentary lifestyle or inactivity
reverses the process (atrophy)
• Women and men differ in response to
weight training due to…???
Muscle Fiber Type
• Slow-Twitch fibers (ST)
– Fatigue resistant… good for LSD workouts
– Don’t contract as forcefully as fast-twitch fibers
– Rely primarily on aerobic or oxidative O2 energy
• Fast-Twitch fibers (FT)
– Contract rapidly and forcefully
– Fatigue more quickly than slow-twitch fibers
– Rely more on anaerobic energy systems
??? What determines the amount of FT vs ST fibers???
From NSCA Essentials of Strength Training and Conditioning
HRPF Benefits of Muscular
Strength/Endurance
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Improved performance of physical activities
Injury prevention
Improved body composition… >MM & <Fat
Improved body posture
Enhanced self-image… I’m lookin’ BUFF!
Improved muscle and bone health… slows aging
Prevention and management of chronic disease
ex. osteoporosis, arthritis…
Training Effects (TE)
of Strength Training
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Increased muscle mass and size
Increased muscle coordination
Increased strength of tendons, ligaments, and bones
Increased storage of & supply of fuel (ATP)
Greater blood supply
Improvements in blood fat levels
Greater Energy (E)
Weight or Resistance
Training Terms
• Repetition or Reps is the number of times the
weight is lifted
• Repetition Maximum (RM) refers to the
maximum # of times you can lift a weight
• If you can bench press 120 pounds 8 times but not 9
then your repetition maximum is 8 RM at 120 lbs
• One Repetition Maximum (1RM) refers to the
most weight you can rep one time (your Max!)
Weight or Resistance
Training Terms
• Static exercise = muscle contraction without a
change in the length of the muscle (isometric)
• Dynamic exercise = muscle contraction with a
change in the length of the muscle (isotonic)
– Concentric contraction = muscle applies force as it
shortens
– Eccentric contraction = muscle applies force as it
lengthens (referred to as “doing negatives”)
Types of Muscle Contraction
• Isotonic- normal use of “free” or Olympic
weights, dumbbells or traditional machines
• Isometric- ‘lil or no movement, ie. static ):
• Isokinetic- employs machines to control the
speed & resistance throughout the ROM
ex. YMCA Eagle Cybex- SRC has ???
Weight Training Routines
• Straight Set – are the most common type of workout
where all the sets of the lift are completed before
moving on to the next exercise.
• Super Set – More intense workout where matched
pairs of opposing exercises are performed (KYB)
• Pyramid – Includes an increasing or decreasing
amount of resistance per set (PSU athletes).
– Minimum-Maximum begins with less resistance and more
repetitions and works toward more resistance and less reps
– Maximum-Minimum begins with heavy resistance and few
repetitions and working toward light resistance
Routines cont.
• Circuit training- series of exercise stations one after
another and usually lasts 15-20 minutes… 2-3 circuits.
• Super Circuit- combines aerobic stations alternately
into one’s weights. Combination of aerobic/anaerobic.
• Plyometrics is a type of strengthening program where
the muscle is rapidly stretched and then immediately
contracted to overcome stretching. Examples are hops,
bounds and depth jumping.
• Others…
Free Weight vs Machines
• Free Weights
versus
3D Training Effect
Cost $$$
Variety
Spotters
< Convenience
> Soreness
* Athletes
Weight Machines
controlled pattern
Cost $$$$$$$$$$$$$
< Variety
No Spotters
Pin selectorized
< Soreness
**Adult Fitness
Applying the FITT Principle
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Frequency = # days per week
Intensity = amount of resistance
Time = number of repetitions and sets
Type = strength training exercises for all major
muscle groups
Frequency of Exercise
• American College of Sports Medicine
recommends 2-3 days per week
– Allow a minimum 24 hours rest between workouts
– M-W-F gives 48 hours rest… ideal!
– PSU’s Tu-Th classes makes workout #3 when???
Intensity: Amount of Resistance
Base program on your current fitness level and goals
• To build strength & power (add bulk & size)
– Lift heavy weights (80% of 1 RM)
– Perform a low number of repetitions (3-5-8)
• To build endurance (trim, tone and define)
– Lift lighter weights (40-60% of 1 RM)
– Perform a high number of repetitions (15+)
• For a general all-around fitness program
– Lift moderate weights (70% of 1 RM)
– Moderate number of repetitions (8-12)
Time: Total # Repetitions and Sets
• The heavier the weight, the fewer the
repetitions (3-5-8) to fatigue = a program to
build strength
• The lighter the weight, the higher the number
of repetitions (15-20) to fatigue = a program to
build endurance
• To build both strength and endurance, try to
do 8-12 repetitions of most exercises
Training for Strength versus Training
for Endurance
Type of Exercise
• For a general adult HRPF program:
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8–10 different exercises
Work all major muscle groups
Do core, upper & lower body exercises
Balance between agonist and antagonist muscle
groups… builds symmetry
– Do exercises for large-muscle groups and multiple
joints before exercises for small-muscle groups or
single joints
Warm Up and Cool Down
• Warm up prior to each weight training session
with a general warm-up and a warm-up for the
specific lifts you will perform
• Cool down after weight training, stretch & relax
for 5-10 minutes to lower your heart rate
• Take a nice long warm shower to further relax &
sooth muscles
FITT
Principle
for
Strength
Training
Making Progress
• To start: Choose a weight with which you can
do 8–12 repetitions with good form
• To progress: add resistance when you can do
more than 12 repetitions
• Maintain good form at all times
• Track your progress
Weight Training Safety
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Use proper lifting techniques
Use spotters and collars with free weights
Be alert for injuries
Warm down properly
Warm/cool down gradually
A Caution About Supplements
and Drugs
• Supplements taken to increase muscle growth
– Anabolic steroids
– Human chorionic gonadotrophin (HCG)
– Growth hormone
• Supplements taken to speed recovery from training
– Creatine monohydrate
– Chromium picolinate
• Substances taken to increase training intensity and
overcome fatigue
– Amphetamines
– Caffeine
Side Effects of Anabolic Steroids
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Liver damage and tumors
Reduced HDL
High blood pressure, heart disease, cancer
Depressed immune function
Psychological disturbances… ROID RAGE
Depressed sperm and testosterone production;
breast development in males
• Masculinization in W and children HAIRY CHEST
• Premature closure of bone growth centers
Misconceptions
• Weight training decreases flexibility
– Not stretching decreases flexibility
• Weight training decreases endurance
• Muscle turns into fat if not used
“I don’t want to bulk up so I am not going to lift.”
– Typically what girls say so don’t use enough
weight to matter – stimulus = response
– Testosterone
• Weight training makes you slower
– FT fibers are used in heavy weight training and
sprinting thus one will most likely help the other
• Women need to have special programs designed for
them – you won’t look like a man just because you
train like one unless you use steroids.
More Advanced Strength Training
Programs
• Performing more sets of a smaller number of
repetitions with a heavier weight
• Cycle training (periodization) by varying type
and amount of exercise
• Consult a coach certified by the National
Strength and Conditioning Association
Attendance ???
• Women and men differ in their amount of MM
due primarily to…???
• Whether you are a “rabbit” (more FT fibers) or
a “turtle” (mucho ST fibers) is determined by?
Critical Thinking
• What role should strength training have in a fitness
program?
• Should people be motivated for the health fitness
benefits or should they participate to enhance their
body image?
• What are your feelings about individuals (male or
female) with large body musculature?
• Your roommate started strength training last year and
has seen good results. He is now strength training
almost daily and taking performance-enhancing
supplements in hopes of accelerating results. What
are your feelings about his/her program?
• What would you say (and not say) to him?