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Muscular Strength and
Endurance
CHAPTER 4
Muscle Fibers
Hypertrophy
Increase in size of muscle fibers
Hyperplasia
Increase in the number of muscle fibers
Atrophy
Decrease in size muscle fibers
Muscle Fibers
Slow-twitch
Red muscle fibers
Fatigue resistant
Slow contraction action
Aerobic fuels
Muscle Fibers
Fast-twitch
White muscle fibers
Fatigues
Fast contraction action
Anaerobic fuels
Benefits of Muscular Strength
and Endurance
Performance
Injury prevention
Improved body composition
Improved self image
Improved quality of life
Decrease risk of osteoporosis
Prevention of chronic diease
Static Exercise vs. Dynamic Exercise
Static
Isometric
Contraction occurs
Length of muscle remains the same
Force of muscle is less than or equal to the resistance
Used to overcome weak points to ROM
Do not gain max strength at full ROM
Static Exercise vs. Dynamic Exercise
Dynamic
Isotonic
Contraction occurs
Muscle length changes
Concentric - shorten
Eccentric - lengthen
Force of muscle is greater than resistance
Static Exercise vs. Dynamic Exercise
Dynamic
Isotonic
Constant resistance
Will not gain max strength at full ROM
Variable resistance
Can gain max strength at full ROM
Static Exercise vs. Dynamic Exercise
Dynamic
Plyometrics
Muscle exerts force while it lengthens
Muscle then has a rapid concentric contraction
Explosive movement
Speed loading
Moving a load as rapidly as possible
FITT Principle
Frequency
Major muscle groups 2 times/week
Split routine
24 hour rest at least
FITT Principle
Intensity
Strength
Heavy resistance/low reps
80% of 1RM
1-5 reps (some suggest 6-8 reps)
1-3 sets
FITT Principle
Intensity
Endurance
Light resistance/high reps
40 to 60% of 1RM
15-20 reps
1-3 sets
FITT Principle
Intensity
Combination of Strength and Endurance
Medium resistance/medium reps
60 to 70% of 1RM
8-12 reps
1-3 sets
FITT Principle
Duration (Time)
Work to fatigue muscles
When using body weight as resistance this is especially true
FITT Principle
Mode (Type)
Resistance train all major muscle groups
At least 8 to 10 exercises all together
Free weights
Machines
Body weight
Stability Balls
Pilates
FITT Principle
Resistance Bands
Create resistance
Work opposing muscles groups (Symmetry)
Agonist
Contracting muscle
Antagonist
Relaxed muscle
Warm-up and Cool-down
Use a rhythmical warm up
Light weight of the exercise
Stretch and rest for your cool-down
Resistance Training Safety
Technique
No bouncing and jerking
Keep weights close to body
Don’t hold breath
Slow
Double the eccentric if you have trouble going too fast or “cheating on
the eccentric)
Spotters
Practice
Lift the weight you can lift
Knowledgeable
Pays attention
Communicate
Resistance Training Safety
Collars
Injury prevention
Report obvious muscle or joint injury
Report unusual symptoms
Stop exercising
RICE
Don’t chew gum while exercising
Weight Training Exercises
Pages 117
Common questions