Building Muscle Strength

1
Building Muscle Strength Endurance

• Chapter 4

2
Anaerobic Exercise

• Strength Development
• without oxygen
• High-intensity physical activity in which oxygen
  demand is above the level that can be supplied
  during performance.

3
Muscular Strength

• Maximum force that a muscle or muscle group can
  exert in a single contraction.
• Developed best through high intensity exercise.
• Repetition
• Sets

4
Muscle Contraction Resistance Training

• Static contractions isometric
• -muscle exerts force but do not move.
• Dynamic contractions isotonic isokinetic.
• -muscle contractions that are either concentric
  (shortening) or eccentric (lengthening).

5
Static Training

• Isometric muscle length constant
• Muscles produce tension but do not shorten
• Example - pushing against a wall
• Optimal strength occurs with 5 to 10 sets of
  6-second contractions at 100 of maximum force.
• Effective at developing strength, with important
  limitations.
• Isometric vs. dynamic exercise
• Muscles are specific to manner in which trained.
• -Muscles trained isometrically perform best when
  stressed isometrically muscles trained
  dynamically perform best when stressed
  dynamically.

6
Dynamic ExerciseIsotonic Training

• Contractions occur when muscles shorten and move
  the bones to which they are attached, resulting
  in movement around the joints.
• Concentric Contraction muscle shortens
• Eccentric Contraction muscle lengthens
• Produce delayed muscle soreness
• Exercise no more than every other day.

7
Dynamic ExerciseVariable Resistance Training

• Equipment developed because isotonic exercises do
  not maximally stress muscles throughout their
  full range of motion.
• Universal Gym equipment does so by altering the
  lifters leverage.
• Nautilus equipment uses a system of cams to do
  the same.
• Challenges people to exert more force throughout
  the range of motion.

8
Dynamic ExerciseFree-weight Training

• Dumbbells and barbells
• Provides many advantages.
• Exercises can be selected or improvised to
  simulate the movements required by specific
  sports.
• Inexpensive, versatile, dont require much space.
• Limitations
• -does not provide maximum resistance throughout
  full range of motion and need spotters.

9
Dynamic ExerciseIsokinetic Training

• Performed on exercise devices that produce
  maximum resistance throughout the full range of
  motion.
• The greater the application of force, the greater
  the resistance to movement supplied by the
  device.
• Maximum force applied through the full range of
  motion is countered with maximum resistance at
  all joint angles.
• Activates the greatest number of motor units and
  should produce greater gains in strength than
  other dynamic systems of exercise.

10
Circuit Resistance Training

• Effective for development of several fitness
  dimensions simultaneously.
• Consists of 8 15 exercise stations.
• Challenging, versatile, and fun.
• Example upper page 111.

11
Muscular Endurance

• The application of repeated muscular force
  against a submaximal resistance.
• Example inflating a tire with a bicycle pump,
  lifting a weight 20 times, and doing 50 sit-ups.
• Greatest effect occurs with submaximal loads that
  can be lifted 20 or more times.
• Should be performed no more than every other day.
• Isometric or static muscle endurance is the
  ability to sustain or hold a submaximal
  contraction for a period of time.

12
Principles of Resistance Training

• Intensity amount of weight used
• Duration length of each session
• Frequency number of sessions
• Overload and Progression increase amount and
  how much when an increase
• Specificity type dictates type of muscle
  development

13
Ergonic Aids

• Protein supplementation excess protein (more
  than required) does not result in further gains.
• Vitamins Minerals performance not improved
  however if deficient need to supplement.
• Creatine advantageous to vegetarians, does not
  benefit the casual exerciser, safe short term.
• Ginseng no evidence to support any benefits.
• Chromium Picolinate has the capacity to build
  muscle or enhance weight loss, but evidence
  indicates that it might be harmful to human
  cells.
• Anabolic-Androgenic Steroids are hormones, on
  the rise for nonathletes, use usually heavy,
  hook, long-term harm, purchased through black
  market.

14
Daily Training Log

• Assessment Activity 4-5 gives you a blank log.
• Each entry should be recorded during the rest
  period between sets.
• See page 115 for advantages.

15
Improving Flexibility

• Chapter 5

16
Objectives

• Define flexibility
• Identify factors affecting flexibility
• Distinguish among static, ballistic, and
  proprioceptive neuromuscular facilitation
  stretching.
• Assess and prescribe a personal flexibility
  program.
• Discuss the high incidence of neck pain,
  upper-back pain, and lower-back pain in the
  United States.
• Proper lifting techniques for prevention of
  lower-back injury.

17
Flexibility Wellness

• Planned, deliberate, and regularly performed sets
  of exercises designed to progressively increase
  the range of motion of a joint or series of
  joints.
• Factors that limit joint movement
• Young people more flexible than adults,
  inactivity play greater role than age.
• Women more flexible than men
• Important for several reasons.
• Figures 5.1 5.8

18
When to Stretch

• Included in warm-up prior to exercise and in
  cool-down following.
• Warm-up 5 to 10 minutes after the muscles have
  been warmed up.

19
Types of Stretching

• Contracting muscles agonists
• Lengthening antagonist
• Static stretching slowly moving to desired
  positions, holding for 15 -30 seconds, and slowly
  releasing (should produce mild discomfort but no
  pain).
• Stretch reflex automatic or reflexive
  contraction of a muscle being stretched (static
  stretching does not activate this).
• Stretching positions held for at least 6 seconds
  and preferably for 15-30 seconds allow muscles to
  lengthen and stretch with minimal chance of
  injury.
• Guidelines for static stretching, page 137.

20
Proprioceptive neuromuscular facilitation (PNF)

• More complex but most effective.
• Require a partner
• Require combination of passive stretching and
  isometric contractions
• Figures 5.9 and 5.10
• Limitations partner, more pain and muscle
  stiffness, more time, increased risk of injury.
• Ballistic stretching uses dynamic movements or
  repetitive bouncing motions to stretch muscles
  (ballistic stretching not recommended for
  flexibility development).

21
Preventing Back and Neck Pain

• Neck, shoulder, and back are susceptible to tense
  muscles and muscle soreness.
• Sedentary lifestyles, standing or sitting for
  long periods of time contribute.
• Lower-back pain caused by excess body weight,
  weak abdominal muscles, weak and inflexible back
  muscles, weak and inflexible hamstring muscles,
  poor posture, cigarette smoking, lifting objects
  incorrectly, work- or sports-related injuries,
  and diseases such as osteoarthritis and
  osteoporosis.
• See figure 5-12, page 140 for proper lifting.

22
Improving Body Composition

• Chapter 7

23
Obesity

• Gender specific
• Men body fat equal to or greater then 25 of
  total body weight.
• Women it is equal to or greater than 32 of
  total body weight.
• See figures 7-1 and 7-2, page 214, 215).

24
Overweight

• Excessive weight for height without consideration
  of body composition.
• Muscled person may be overweight but lean in
  regard to body fat.
• Person can be well within the norms of total body
  weight but overfat

25
Regional Fat Distribution

• Amount of fat and the storage sites are
  influenced by heredity and gender.
• Central fat upper body fat, harmful.
• Intra-abdominal fat stored deep within
  abdominal cavity, much higher risk than
  subcutaneous abdominal fat.
• Waist-to-hip ratio (WHR)
• Related to increase in risk of heart disease,
  stroke, type II diabetes, and some forms or
  cancer fat moves in and out easily in these
  cells and cells are larger.

26
Measurement of Body Fat

• Underwater weighing
• Bioelectrical Impedance Analysis
• Skinfold Measurements
• We will be using skinfold in physical testing
  5/24.