© 2010 Cengage-Wadsworth Chapter 7 Muscular Strength & Endurance 1. Benefits of Strength Training 2. Will females bulk up? 3.Training Guidelines: Resistance – Reps- Sets – Rest 4. Nutrition for Muscle Growth

© 2010 Cengage-Wadsworth Benefits of Strength Training – Increases or maintains muscle and a higher resting metabolic rate – Encourages weight loss and maintenance – Decreases the risk for injury – Prevents osteoporosis – Reduces chronic back pain and alleviates arthritic pain – Improves posture, personal appearance, self-image, helps sport skills, promotes joint stability

© 2010 Cengage-Wadsworth Benefits of Strength Training – Aids in childbearing – Improves cholesterol levels – Helps control blood sugar, decreases risk of diabetes – Promotes psychological well-being – May help lower the risk of high blood pressure and diabetes – Used daily: sitting, walking, running, lifting and carrying objects, doing housework, enjoying recreational activities

© 2010 Cengage-Wadsworth Benefits of Strength Training Data indicates that strength training can enhance quality of life – Improves balance and restores mobility – Makes lifting and reaching easier – Decreases the risk for injuries and falls – Strengthens the bones and preserves bone mineral density, decreasing the risk for osteoporosis Increases muscle mass or size, known as muscle hypertrophy, thereby increasing metabolism vs. atrophy

© 2010 Cengage-Wadsworth Gender Differences Steroids produce detrimental side effects in women--hypertension, fluid retention, decreased breast size, deeper voice, whiskers and other atypical body hair growth

© 2010 Cengage-Wadsworth Steroids A point of controversy is the use of anabolic steroids and human growth hormones in the sport of body building Anabolic steroid use in general can lead to serious health consequences

© 2010 Cengage-Wadsworth Detrimental Effects from Using Anabolic Steroids

© 2010 Cengage-Wadsworth Strength vs Endurance Muscular strength: The ability of a muscle to exert maximum force against resistance Muscular endurance: The ability of a muscle to exert submaximal force repeatedly over time

© 2010 Cengage-Wadsworth Modes of Training Isometric training: muscle contractions produce little or no movement as in pushing or pulling against an immovable object Dynamic training: muscle contractions produce movement Concentric contraction: muscle shortens Eccentric contraction: muscle lengthens (lowering weights – more effective in producing hypertrophy & muscle soreness)

© 2010 Cengage-Wadsworth Strength Training Guidelines Resistance: intensity or the amount of weight lifted Reps: number of times (8-12 depending on goals) Overload: demands on muscle must be progressively increased over time to improve Sets: the number of repetitions performed for a given exercise (3 or more for greater results)

© 2010 Cengage-Wadsworth Strength Training Guidelines Rest: muscles should be rested for about 2-3 days after a max workout to recover 6-8 weeks to achieve gains Order: cardio or strength training first?

© 2010 Cengage-Wadsworth Strength Training Programs Upper Body – Lower Body Split Routine by muscle group – Chest – Triceps – Legs – Back – Biceps - Shoulders Superset: 2 exercises in a row Pyramid (6 sets: 12, 10, 8, 6, 12, 12) 21’s

© 2010 Cengage-Wadsworth Nutrition Guidelines Protein & Complex Carbs Before Lifting – (Peanut Butter & Jelly, Tuna/Turkey Sandwich, Milk, Yogurt, Fruit, Nuts, Smoothie) After Lifting: 30 – 60 minute window – Complex Carbs– (Restores Muscle Glycogen) – Protein- ( Increases Growth Hormone Levels)

© 2010 Cengage-Wadsworth Chapter 7 Muscular Strength & Endurance 1.Benefits of Strength Training 2.Will females bulk up? 3.Training Guidelines: Resistance – Reps- Sets – Rest 4.Nutrition for Muscle Growth

© 2010 Cengage-Wadsworth Lab 7A (Pages ) Muscular Strength & Assessment