Avoiding back problems Reducing risks of injury Reducing

1
Need for Muscular Fitness

• Avoiding back problems
• Reducing risks of injury
• Reducing risks of osteoporosis

2
Muscular Strength
Lab 11a Info

• Able to lift a heavy weight
• Able to exert a great force

3
Relative Strength
Click icon for a sample calculation

• The amount of weight lifted relative to the
  person's body weight
• Measured as a ratio Relative Strength
  weight lifted (lb.) body weight (lb.)

4
Muscular Endurance
Lab 11b Info

• Able to perform repeated muscular contractions

5
Resistance Training Principles
Click icon for info on the physiology of muscle
function

• Overload
• Progression
• Specificity
• Rest / recovery

6
Facts about Resistance Training
Click icon for infoon factors influencing
strength

• Everyone can gain strength and endurance
• NOT everyone will improve to the same extent
  (genetic predisposition)
• Adaptations depend largely on the muscle fibers
  type distribution. Fast twitch muscle fibers
  adapt more readily.

See more infoon fiber types
7
Myths about Resistance Training

• No pain - no gain
• Makes you muscle bound
• Fat can be converted into muscle
• Extra muscle turns to fat if not used
• Has masculinizing effect on women

8
The FIT Formula Applied to Resistance Training

• How often?
• What resistance?
• How many sets?

9
Resistance Training Terminology

• Reps
• Sets
• 1 RM

10
Repetition Continuum
11
Muscular Strength
12
Stimulus for Strength

• Maximal exertion
• Maximal force

13
Muscular Endurance
F every other day
I 40-70 1RM
T 2-5 sets 15-25 reps
14
Stimulus for Endurance

• High number of repetitions
• Short rest intervals

15
Overall Muscle Fitness
F every other day

Mod Reps

E

I 60-70 1RM

Mod Wt.
N

T 2-3 sets 8 - 15 reps

D.


S


T

R.
16
Resistance Training Technique
Click for info onconcentric and
eccentriccontractions

• Lift in a controlled manner
• Exhale during effort
• Bring weight down slowly

17
Muscle Fiber Types
Return to presentation

• Fast Twitch Fibers
• Stain light in color
• More anaerobic
• Suited to strength and speed activity
• Slow Twitch Fibers
• Stain dark
• More aerobic
• Suited to endurance activity

18
Sample Calculation
Return to presentation

• Question Whos stronger
• A 250 pound person who can lift 200 pounds
• B 150 pound person who can lift 175 pounds
• Answer B
• A relative strength 200/250 .80
• B relative strength 175/150 1.17

19
Types of ContractionsConcentric vs. Eccentric
Return to presentation



Concentric

Concentric


(shortening)
LIFTING
LIFTING

Eccentric

Eccentric


(lengthening)
LOWERING
LOWERING
Both phases can build muscle!
Both phases can build muscle!
20
Types of Strength Training

• Isotonic
• Isometric
• Isokinetic

21
Isotonic

• Movement at the joint.
• Resistance through a range of motion.
• Muscle shortens and lengthens.

22
Isometric

• Static tension.
• No shortening and lengthening of the muscle.
• Muscle builds tension without movement at the
  joint.

23
Isokinetic

• Variable resistance throughout the range of
  motion.