1. Training for Muscular Strength

2. Training for Muscular Strength
Common Questions About Strength Training
What specific benefits can you expect from a strength training program?
How does providing varied amounts of resistance increase your strength and build your muscles?
Are certain types of exercises better than others?
3. Training for Muscular Strength

3. Training for Muscular Strength
Benefits of Strength Training
The primary effect of strength training is an increase in both the strength and size of muscles. The major muscle groups affected are identified on the next slide.
3. Training for Muscular Strength

4. 3. Training for Muscular Strength

5. Benefits of Strength Training
Joint Flexibility
Properly performed strength training works the exercised muscles through their full range of motion. By performing full-range exercises for all of the major muscle groups, you will enhance your joint flexibility as well as muscle strength.
3. Training for Muscular Strength

6. Benefits of Strength Training
Move through the entire range of motion
Will want to use an optimal or full range of motion
Full Range of Motion - is the complete movement that a joint can make
Optimal Range of Motion - is the extent where further movement could cause pain or injury to the participant
3. Training for Muscular Strength

7. Benefits of Strength Training
Body Composition
Body composition refers to the relative amounts of fat tissue and lean tissue in our bodies and is usually expressed as percent body fat.
3. Training for Muscular Strength

8. 3. Training for Muscular Strength
Body Composition
Generally speaking males should have less than 15 percent body fat and females should have less than 25 percent body fat.
Due to the combined effects of muscle loss and fat gain, adults typically experience a 20 pound body composition change every decade of life.
3. Training for Muscular Strength

9. 3. Training for Muscular Strength
Body Composition
Dieting and endurance training can reduce fat weight by helping you consume fewer calories and burn off excess calories. However, neither replaces the lost muscle tissue. That’s why strength training is necessary.
3. Training for Muscular Strength

10. 3. Training for Muscular Strength

11. Benefits of Strength Training
Resting Metabolism
Muscle is very active tissue, loss of muscle as we age leads to a lower energy requirement and a reduced resting metabolic rate (the amount of energy needed to maintain the body at rest) So without strength exercise, resting metabolism decreases approximately 2 to 5 percent per decade.
3. Training for Muscular Strength

12. 3. Training for Muscular Strength
Resting Metabolism
Two months of strength exercise typically increases muscle mass by about three pounds and raises your resting metabolism about 7 percent.
3. Training for Muscular Strength

13. Relationship Between Muscle and Metabolism
Data from BioAnalogics Diagnostic Medical Health Systems, Beaverton, Oregon
*In Pounds
% In Calories
3. Training for Muscular Strength
Westcott, Building Strength and Stamina,1996

14. Benefits of Strength Training
Physical Capacity
Everything you do requires a certain percentage of your maximum strength. For example, if your maximum biceps strength is 30 pounds, carrying a 25-pound bag of dog food is a relatively difficult task that quickly becomes an all-out effort. If you increase your maximum biceps strength to 50 pounds, carrying that same bag of dog food is a relatively easy task requiring only half of your muscular capacity.
3. Training for Muscular Strength

16. Benefits of Strength Training
Health Enhancement
Muscle weakness is related to many degenerative diseases and increased injury potential. Muscular condition affects many systems of the body and significantly affects the ability to function physically. Recent studies have identified numerous health benefits of regular strength exercise. On the next slide we will go over these health enhancements.
3. Training for Muscular Strength

17. 3. Training for Muscular Strength
Health Enhancements
Injury Prevention
Bone Mineral Density
Glucose Metabolism
Gastrointestinal Transit
Cholesterol
Arthritic Pain
Resting Blood Pressure
Percent Body Fat Reduction
Alleviates Depression
3. Training for Muscular Strength

18. Mechanics of Muscular Movement
A working knowledge of muscle structure and function is essential for understanding and applying the training principles for physical conditioning. That is, to most effectively work your muscles, you must know how your muscles work.
3. Training for Muscular Strength

19. Mechanics of Muscular Movement
Muscle is very active tissue that makes up about half of your lean body weight.
Muscle consists of approximately 75 percent water and 25 percent protein filaments.
Muscle contraction occurs when the protein filaments slide together, and muscle relaxation occurs when the filaments slide apart.
3. Training for Muscular Strength

20. Mechanics of Muscular Movement
Muscle Relaxation and Contraction
Muscle relaxation is a passive process that is essential for smooth and coordinated movements. For example, when the muscle on one side of a joint contracts and shortens, the muscle on the other side must simultaneously relax and lengthen for productive movement to occur.
3. Training for Muscular Strength

21. Mechanics of Muscular Movement
Muscle Relaxation and Contraction
Muscle contraction initiates every movement you make. The more resistance you must overcome,the more muscle force you have to produce.
3. Training for Muscular Strength

22. Mechanics of Muscular Movement
Muscle Force Output
Muscles are much stronger in lowering movements than in lifting movements. From a practical training perspective, you should perform lowering movements more slowly than lifting movements to make every exercise repetition as challenging as possible. Therefore, from a practical training perspective, you should perform lowering movements more slowly than lifting movements.
3. Training for Muscular Strength

23. Mechanics of Muscular Movement
Muscle Fatigue and Soreness
High-effort strength workouts may produce muscle discomfort a day or two after the training session. The delayed-onset muscle soreness is associated with negative muscle actions and most likely results from microscopic tears within the muscle fibers.
3. Training for Muscular Strength

24. Mechanics of Muscular Movement
Muscle Length
People who have relatively short muscles have a lower potential for building large muscle size, whereas those with relatively long muscles have a higher potential for building large muscle size.
3. Training for Muscular Strength

25. 3. Training for Muscular Strength
Types of Exercise
Isokinetic Exercise
This training device maintains a constant movement speed, and the muscle force you apply determines the resistance force you receive
3. Training for Muscular Strength

26. 3. Training for Muscular Strength
Types of Exercise
Isotonic Exercise
Performed with a constant resistance or a variable resistance that both includes positive and negative muscle contractions.
3. Training for Muscular Strength

27. 3. Training for Muscular Strength
Types of Exercise
Dynamic Resistance
Dynamic Constant Resistance- resistance does not change while performing through the range of motion.
Dynamic Variable Resistance- Resistance that changes throughout the movement range.
3. Training for Muscular Strength

28. Basic Strength Training Guidelines
A sound strength training program should include exercises for all major muscle groups.
Do your best to exercise larger muscle groups first, followed by medium and smaller muscle groups.
For example you may begin with legs, then work the torso, arms, midsection, and neck
3. Training for Muscular Strength

29. Basic Strength Training Guidelines
Frequency
Muscles usually need between hours to complete physiological changes that occurred during the last workout.
Two or three strength training sessions a week provide excellent results for most people.
Two strength workouts per week may produce percent as much muscle improvement as three days
3. Training for Muscular Strength

30. Basic Strength Training Guidelines
Sets
In 1990, the ACSM recommended one or more sets of each resistance exercise for strength development.
Research in both upper body and lower body strength training has shown that doing single-set versus multiple-sets over a week period achieved similar results.
3. Training for Muscular Strength

31. Basic Strength Training Guidelines
Exercise Resistance
For most practical purposes, about 50 to 70 seconds of continuous muscle work to the point of muscle fatigue is preferred. Most people can perform about seconds of resistance exercise with 75 percent of their maximum weight load
3. Training for Muscular Strength

32. Basic Strength Training Guidelines
Exercise Resistance
You can estimate 75 percent of your maximum resistance without doing an all-out lift. Simply find a weight that you can lift 10 times to fatigue and this should be about 75 percent of your maximum.
3. Training for Muscular Strength

33. Basic Strength Training Guidelines
Repetitions
The standard strength training protocol for repetitions is 8 to 12 repetitions with 75 percent of your maximum resistance.
Muscle fiber type will play a greater role in determining when your muscle will fatigue.
3. Training for Muscular Strength

34. Basic Strength Training Guidelines
Progression
Continued strength development depends on progressive resistance exercise that gradually places more stress on the target muscles.
Weight load progressions should not exceed 5 percent between strength training sessions.
3. Training for Muscular Strength

35. Basic Strength Training Guidelines
Speed
Exercise speed may be divided into three categories
Fast - emphasizes momentum
Moderate - increases muscle effort
Slow- maximizes muscle tension
3. Training for Muscular Strength

36. Basic Strength Training Guidelines
Speed
Moderate to slow exercise speed have the following training advantages over fast exercise speeds (6 second repetitions, 2 lift, 4 lowering)
A longer period of muscle tension
A higher level of muscle force
A lower level of momentum
A lower risk of tissue injury
3. Training for Muscular Strength

37. Basic Strength Training Guidelines
Range of Motion
You should perform full-range movements to develop full-range muscle strength.
Full range resistance training may enhance joint flexibility as well as increase muscle strength
3. Training for Muscular Strength

38. Basic Strength Training Guidelines
Program Design
Perform the activity that is most important to you first. Weather it be cardiovascular or strength you will see similar results.
Include a warm up in each workout
Stretching can enhance your strength. Performing both activities in the same workout enhances the muscle’s response to strength exercise.
3. Training for Muscular Strength

39. Basic Strength Training Guidelines
Program Design
Breathing- Exhale during lifting movements and inhale during lowering movements.
3. Training for Muscular Strength

40. Basic Strength Training Guidelines
Program Design
Intensity- High-intensity exercise enhances strength development. Your exercise effort should be hard enough to fatigue the target muscle within the anaerobic energy system (about seconds).
Typically this requires 8-12 repetitions with 75 percent of your maximum resistance performing exercises with a 2 second 4 second cadence.
3. Training for Muscular Strength

41. Basic Strength Training Guidelines
Summary
Remember strength training can be beneficial to anyone. A study of 1,132 men and women between years of age indicated that strength training was equally effective in all age groups.
Understanding how muscles work and designing a program that fits your goals and schedule will help you start a strength training program that is right for you.
3. Training for Muscular Strength

42. 3. Training for Muscular Strength
Questions?
3. Training for Muscular Strength