1. Resistance Training Testing

2. Strength training n Decreases adipose tissue n Increases your metabolism – each additional pound of muscle burns an extra 35 kcals per day – Metabolism decreases as we get older (mostly due to decreased activity

3. Muscular Strength n Maximal amount of force that can be generated by a specific muscle or muscle group in a single contraction (1RM) n Important component of fitness

4. Reasons to Test Strength n 1. Implement a training program – pre-training values  training  re-evaluate  training etc...

5. Muscular Strength n 2. Measure of rehabilitation – measure strength pre-season  injury during season  use pre-season value as a guideline for rehab (“back to 100% of pre-season value”) n 3. Identify Muscle Imbalance – muscle imbalance may lead to injury – hamstring to quadricep ratio.65-.75

6. Ways to Measure Strength n 1. Isometric - muscle action when tension is produced but there is no change in the length of the muscle – ie., hand grip dynamometer

7. Ways to Measure Strength n 2. Isotonic (dynamic) – muscle action in which a muscle shortens or lengthens with varying tension and velocity while overcoming a constant resistance throughout a ROM – ie., bench press

8. Estimation of 1RM (submaximal) n Submaximally estimate 1RM – Advantage – don’t have to do max testing and not as likely to injure your athletes. n Epley Equation n 1RM = (((0.033*Reps) Rep Wt.) + Rep Wt.)

9. Muscular Endurance n Ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific percentage of MVC for a prolonged period of time

10. Sit-ups n Supine n Knees at 90º n Arms at side n Fingers reaching for masking tape 8-12 cm from resting n Metronome - 60 beats/min

11. Push-ups n Females in “knee” position n Hands shoulder width apart n Chest touches mat n As many as possible consecutively and without rest n Metronome at 56

12. Modified Dip n Males n Tricep Dips off a chair or bench n Metronome at 56 n Dip until elbows at 90 degrees

13. Designing a Program Prescriptions

14. Principles n Specificity - specific to the muscle group you want to train n Overload - workloads greater than normal (at least 60% MVC for strength; 30%MVC for endurance) n Progression - must periodically increase the training volume

15. Strength vs. Endurance n Strength - high intensity-low repetition sets n Endurance - low intensity-high repetition sets

16. Sets n May begin with 1 set n Optimal gains with >3 n Progress to 5-6 sets (if expert) n Rest 1-2 minutes if your goal is a combination of strength/endurance; 5 minutes if your goal is strength (recent research looking into this???)

17. Reps – 3-12 reps to fatigue (can start with 10-15) – Increase 5-10 pounds once you can do at least 12 reps – Greater strength gains with 1-6 reps (if just going for strength) – More reps less weight if more for endurance

18. Frequency n May start with 1 day/week n Optimal 2-3 days/week n 48 hours between workouts

19. Order n At least one set for each major muscle group n Begin with multi-joint exercises for large muscle groups (hips, thighs, back) n Continue with single-joint exercises for small muscle groups (arms, abs)

20. Major Muscle Groups n Shoulders, chest, upper back, arms, abdomen, lower back, thighs, gluteals, calves, hips

21. Basic Lifts n Lower Back – extensions n Upper Back – lat pulls n Arms – bicep curls – triceps pushdown n Shoulders/Chest – Bench press, upright row, deltoid raises

22. Basic Lifts n Abdomen – crunches n Thighs/Gluteals – squats – hamstring curls – lunges n Calves – calf raises

23. Multi- vs. Single Joint n Multi-joint - – squats – leg presses – lunges n Single - – biceps curls – triceps pushes

24. Technique n Lift with legs not back – keep weight close to body – don’t twist torso when lifting – lift within your capacity – adjust machines properly – keep back straight

25. Technique n Warm-up to increase temperature of muscles (treadmill, bike, easy lifting, etc…) n breathe to prevent the Valsalvas Maneuver n Spotting

26. Children n Do not exceed 70% MVC (use at least 8 reps/set) n 1-2 sets n multi-joint exercises n increase reps before resistance n proper technique!!!

27. Women n Women should strength train – you will not get “bulky” n Prevents osteoporosis

28. Older Adults n Absolutely!!

29. DOMS n Delayed Onset Muscle Soreness n Results primarily from eccentric actions n Damage or injury to muscle n May be due to edema (accumulation of fluids) n Is felt 12-48 hours after strenuous exercise

30. Reducing DOMS n 1. Reduce eccentric component n 2. Start training at low intensities n 3. Begin with high-intensity, exhaustive bout of exercise to cause much soreness initially but reduce pain for later n 4. Stay active

31. Assignment n Ladies do the abdominal crunches, push- ups, and hand grip n Men do the abdominal crunches, dips, and hand grip n Look up percentile rank on page 208 for the crunches, dips, and push-ups n Look up percentile rank on page 206 for hand grip