Chapter 6 Developing Muscular Fitness A Wellness Way of Life Ninth Edition Robbins/Powers/Burgess © 2011 McGraw-Hill Higher Education. All rights reserved.

What stage of change are you in? Do you practice resistance training two to three times a week? (exercise band, weights, calisthenics?

What are five benefits of and five cautions for resistance training? Study Question 1 What are five benefits of and five cautions for resistance training? © 2011 McGraw-Hill Higher Education. All rights reserved.

Benefits of Resistance Training Weight control Appropriate weight gain Appearance Time economy Energy Performance Injury prevention Bone strength Flexibility Balance Cardiovascular health Psychological and social benefits Can be done at any age © JupiterImages © 2011 McGraw-Hill Higher Education. All rights reserved.

Cautions for Resistance Training Not a complete exercise program. Does not develop cardiovascular endurance. Risk of injury. Trouble accessing equipment. Can result in mild soreness. Individuals with cardiovascular issues should seek medical guidance. © 2011 McGraw-Hill Higher Education. All rights reserved.

Study Question 2 What are the differences between training programs for strength and programs for muscular endurance? © 2011 McGraw-Hill Higher Education. All rights reserved.

Guidelines for Developing Muscular Fitness In increasing muscular strength, endurance, or power, the key variables are resistance, repetitions, and speed. Resistance – higher resistance is related to higher strength gains. Repetitions – higher number of repetitions is related to higher endurance. Power – function of strength and speed. © 2011 McGraw-Hill Higher Education. All rights reserved.

How to Begin Single set of 8 to 12 exercises. If time permits, perform more sets. Minimum of two to three intense workouts a week is recommended. Establish your workload. When you can do 12 reps, increase the amount of weight you are lifting. Incorporate variety by changing workload, recovery period, number of sets, reps, rhythm, and number or order of lifts. © 2011 McGraw-Hill Higher Education. All rights reserved.

Rx for Muscular Fitness Health fitness: 1-2 sets of 8-12 reps at 70 to 75% of 1 rep max. 1-2 minutes between sets. Muscular strength: 1-3 sets of 5-8 reps at 80 to 90% of 1 rep max. 2-4 minutes between sets. Muscular endurance: 1-3 sets of 20 reps at 50 to 60% of 1 rep max. 30-60 seconds between reps. © 2011 McGraw-Hill Higher Education. All rights reserved.

Study Question 3 What are the two basic types of muscular exercise? Give an example of each? © 2011 McGraw-Hill Higher Education. All rights reserved.

Types of Resistance Training Static (Isometric) Exercise Muscle contracts but does not change length or create movement. Not widely used due to poor potential for great strength gains. Dynamic (Isotonic) Exercise Muscle contracts, shortens and movement occurs. Most widely used form of resistance training. Concentric contraction – muscle shortens as it overcomes resistance. Eccentric contraction – muscle lengthens and contracts at the same time. The resistance can be consistent or variable. Isokinetic Isotonic training where speed of movement is controlled. © 2011 McGraw-Hill Higher Education. All rights reserved.

What are three principles of resistance training? Study Question 4 What are three principles of resistance training? © 2011 McGraw-Hill Higher Education. All rights reserved.

Principles of Resistance Training Progressive Overload To stimulate strength or endurance, a muscle must be gradually overloaded or forced to work at a higher effort. Number of reps or resistance must increase. Specificity Program must be designed with appropriate guidelines to achieve desired results, i.e., speed of contraction, number and types of exercises, type of resistance, etc. Recovery Improvements occur during recovery, which gives the muscle fibers time to repair and grow. Should allow 2-3 days of rest between sessions for a muscle group. © 2011 McGraw-Hill Higher Education. All rights reserved.

What are the correct safety guidelines for weight training? Study Question 5 What are the correct safety guidelines for weight training? © 2011 McGraw-Hill Higher Education. All rights reserved.

Safety Guidelines Warm-up Use good technique Full ROM Smooth under control Inhale before you lift and exhale on the exertion

What are the four types of resistance training program? Study Question 6 What are the four types of resistance training program? © 2011 McGraw-Hill Higher Education. All rights reserved.

Resistance Training Programs Machines Free Weights Elastic Band No Weights © 2011 McGraw-Hill Higher Education. All rights reserved.

How does muscular fitness contributes to wellness? Study Question 7 How does muscular fitness contributes to wellness? © 2011 McGraw-Hill Higher Education. All rights reserved.

Weight Training Exercises Figure 6-3 © 2011 McGraw-Hill Higher Education. All rights reserved.

Free Weight Exercises Figure 6-4 © 2011 McGraw-Hill Higher Education. All rights reserved.

Major Muscles of the Body (Front) Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. Major Muscles of the Body (Front) © 2011 McGraw-Hill Higher Education. All rights reserved.

Major Muscles of the Body (Back) Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. Major Muscles of the Body (Back) © 2011 McGraw-Hill Higher Education. All rights reserved.