Chapter 3 Muscular Fitness

Learning Objectives Understand what strength is and why it is important in everyday life as well as in sports and recreation. Study the theory behind increasing strength safely and efficiently using the principles of overload, specificity, and individuality. (continued)

Learning Objectives Learn practical aspects of increasing strength—how to set up a training program in which you perform the optimal amount of exercise using the correct exercises in the proper order. Understand what flexibility is and why it is important in everyday life as well as in sports and recreation. Learn practical aspects of increasing flexibility—how to efficiently maintain range of motion at the joints.

Definitions Strength—The ability of a muscle to produce force, often represented by the 1-repetition maximum. Muscular endurance—A muscle’s ability to produce force over and over again. Power—The amount of work performed in a given amount of time, often considered the product of strength and speed.

KEY POINT Strength refers to a muscle’s ability to produce force; muscular endurance refers to a muscle’s ability to keep on producing force; and power refers to muscle’s ability to produce force quickly. It’s important to know what these words mean so we can intelligently discuss why they are important and what we must do to improve this important component of physical fitness.

Benefits of Strength Improved physical performance in sport, recreational activities, and everyday activities Protection from injury Increased resting metabolic rate Maintenance of bone mineral density Improved sense of well-being

KEY POINT When you improve your strength, you can improve your physical performance, protect yourself from injuries, increase your resting metabolic rate, prevent or minimize bone mineral density loss, and help yourself look and feel good. Improved strength has many benefits—it doesn’t matter why you choose to exercise, you can still enjoy all the benefits.

Four Principles of Building Strength Overload—To increase strength, we must tax our muscles beyond their accustomed loads. When muscles produce high (but not necessarily maximum) levels of force time and time again, they respond, over time, by becoming larger (hypertrophy). (continued)

Four Principles of Building Strength Specificity—Your strength-training program must be specific to your overall exercise objectives. Individuality—You should evaluate your fitness level and your exercise goals on a personal level. We all have different potentials and we all have different goals. Be yourself! (continued)

Four Principles of Building Strength Reversibility—When you stop overloading your muscles, your strength and muscular fitness will gradually return to their pre-exercise levels. “Use it or lose it,” but remember that you won’t lose it immediately.

KEY POINT Our bodies respond very specifically to exercise. Only the muscle fibers that we activate during a training session can increase in strength. Furthermore, certain fibers are recruited only when force production is high. So you must include heavy-resistance exercises in order to recruit all your fibers.

Types of Muscle Action Isometric Although muscles produce force, there is no movement (for example, pushing against an immovable object). (continued)

Types of Muscle Action Isotonic Muscles produce force and change their length in the following ways: Concentric: Muscle shortens and overcomes external resistance (for example, your biceps when you lift an object from your waist). Eccentric: Muscle lengthens because its force is less than the external resistance (for example, your biceps when you lower the object back to your waist). (continued)

Types of Muscle Action Isokinetic Muscle produces force and its length changes at a constant rate (usually seen only with computerized equipment in rehabilitation settings).

Building Strength and Muscular Endurance Training routine Training techniques Measuring strength Progression Cross training

Training Routine (FITT) Frequency—How often you work out. Intensity—How hard you exercise (how heavy a weight you lift). Time—How long you exercise (how many exercises, sets, and reps you do). Type—The selection of exercises.

KEY POINT There are plenty of opportunities for variety in training while still adhering to wise training principles. Your strength-training program need not be boring!

Training Techniques— Hints for the Weight Room Vary the Order of Your Lifts Usually, it’s large muscles first. Variations include working small before large muscles or simply changing the order so you aren’t tired when you get around to one particular exercise. (continued)

Training Techniques— Hints for the Weight Room Isolate the Muscles You’re Exercising Many lifts call on several muscles working together; however, some exercises isolate muscles so that only an individual muscle or set of muscles is doing the work. (continued)

Training Techniques— Hints for the Weight Room Split Your Routine Rather than 1 set of 10 reps of 10 exercises three days a week, try 3 sets of 8 to 12 reps of only five exercises two days a week and the other five exercises on another two days. Use Partner-Assisted Lifts Have a partner help with the concentric portion of a rep or just help you past a “sticking point.” (continued)

Training Techniques— Hints for the Weight Room Use Periodization Incorporate a planned progression where, for example, over a period of time the volume decreases while the intensity increases. For example, gradually progress from 3 sets of 12 reps using the 18-RM to 1 set of 8 reps at your 10-RM, then start over after 6 or 8 weeks with 3 sets of 12 reps using your new 18-RM.

KEY POINT By changing the emphasis in the cycles of your workouts, you can develop muscle mass, then muscular endurance, then strength, and finally power. Periodization, a kind of “planned variety,” permits optimal progression (massendurance strengthpower), reduces the risk of overuse injuries, and keeps the workouts interesting.

Measuring Strength and Muscular Endurance 1-RM How much you can lift, with good form, only once A measure of strength for each muscle group (continued)

Measuring Strength and Muscular Endurance 8-RM or 12-RM How much you can lift, with good form, only 8 or 12 times Measures muscular endurance Useful for describing the intensity to use in training

Progression— How Fast, How Far? What to Expect Expect rapid initial gains followed by slower gains and the occasional “plateau.” Remember that how fast and how far you improve is related to your genetic ability, your starting point, and your commitment. (continued)

Progression— How Fast, How Far? What to Do Incorporating some of the training tips discussed previously can help you when you seem stuck on a plateau.

KEY POINT Your initial gains will be followed be a “plateau” period. But by using various training techniques—and maintaining your workouts—you can make further strength gains. Remember, even when you are stuck on a plateau, you will still be benefiting from exercising even if you aren’t seeing improvements in strength.

Cross Training Original definition was training in one sport in hopes the benefits would “cross over” to another. Now it means using different activities to reach one goal. We run, cycle, and swim to improve cardiovascular function. We lift free weights, use machines, and do calisthenics for strength. Alternatively, we perform curl-ups, sit-ups, and crunches for the abdominals.

Definitions Flexibility—The range of motion (ROM) a person can achieve at any joint through any particular movement. Passive flexibility—ROM you can achieve when someone moves a body part for you. Active flexibility—ROM you can achieve when you move body parts yourself using your own muscles.

KEY POINT Flexibility is very specific. You may be flexible in some joints and not very flexible in others. So, while you might emphasize flexibility in a few areas (such as the shoulders for a swimmer), you must include every joint in a stretching program if you want to improve flexibility throughout the body.

Benefits of Flexibility Improved physical performance in sport, recreational activities, and everyday activities Protection from injury

Stretching to Improve Flexibility Joint ROM is influenced by genetics, age, gender, activity, and stretching. Static Stretching Stretch a muscle as far as possible (reach the end of the joint’s ROM) and hold. Recommended method — it’s safe, effective, and doesn’t require a partner. Active (no assistance). Passive (partner stretches the muscle for you). (continued)

Stretching to Improve Flexibility Ballistic Stretching Muscle is stretched by concentrically contracting opposing muscle group. Not recommended because the dynamic action may elicit a “stretch reflex.” Proprioceptive Neuromuscular Facilitation (PNF) Requires a partner to passively stretch the target muscle and to resist you while you attempt to contract the opposing muscle. Recommended as very effective, but does require a partner.

KEY POINT You can increase flexibility by holding a stretch for 30 seconds or by stretching for 6 to 10 seconds, easing off, and repeating the stretch three times. However, there is a point of diminishing returns, and you may find that two or three 10-second stretches at each joint provide the benefits you want without placing too great a demand on your time.