Chapter
4
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Basic Muscle Physiology and
the Effects of Strength Training
 Assessing Muscular Strength and Endurance
 Creating a Successful Training Program
 Weight Training Exercises
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Muscles make up more
than 40% of body mass
 Muscular strength
and endurance are vital to
health, wellness, and
overall quality of life
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Muscle fiber: Single muscle cell,
usually classified according to strength,
speed of contraction, and energy source
 Myofibrils: Protein structures
that make up muscle fibers
 Hypertrophy: Increased size of muscle fiber
 Atrophy: Decrease in size of muscle fiber
 Hyperplasia: Increase in number of muscle
fibers
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Slow-twitch fibers: Red muscle
fibers that are fatigue-resistant but
have a slow contraction speed
and a lower capacity for tension
Fast-twitch fibers: White muscle
fibers that contract rapidly and
forcefully but fatigue quickly
Power: Ability to exert force rapidly
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Motor unit: A motor nerve (one
that initiates movement) connected
to one or more muscle fibers
Muscle learning: Improvement in the
body’s ability to recruit motor units
brought about through strength training
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Strength training helps prevent
and manage cardiovascular
disease (CVD) and diabetes:
 Improving glucose metabolism
 Increasing maximal oxygen consumption
 Reducing blood pressure
 Increasing HDL cholesterol
and reducing LDL cholesterol
 Improving blood vessel health
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Repetition maximum (RM): Maximum
amount of resistance that can be
moved a specified number of times
 1-RM is maximum amount of weight that
can be lifted one time; 5-RM is maximum
weight that can be lifted five times

Repetitions: Number of times an
exercise is performed during one set
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 Tendon: Tough band of fibrous tissue;
connects a muscle to a bone or other body
part and transmits force exerted by muscle
 Ligament: Tough band of tissue;
connects ends of bones or supports organs
 Cartilage: Tough, resilient tissue that acts
as cushion between the bones in a joint
 Testosterone: Principal male
hormone responsible for secondary sex
characteristics and increasing muscle size
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Static (isometric) exercise:
Exercise involving a muscle contraction
without a change in the muscle length
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Dynamic (isotonic) exercise:
Exercise involving a muscle contraction
with a change in the muscle length
 Concentric muscle contraction:
Dynamic contraction where
muscle gets shorter as it contracts
 Eccentric muscle contraction:
Dynamic contraction where muscle
lengthens as it contracts; also
called a pliometric contraction
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Dynamic exercise
 Constant resistance exercise: Type of
dynamic exercise that uses a constant load
throughout a joint’s entire range of motion
 Variable resistance exercise: Type of
dynamic exercise that uses a changing
load, providing a maximum load throughout
the joint’s entire range of motion
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Dynamic exercise
 Eccentric (pliometric) loading:
Loading the muscle while it is
lengthening; sometimes called negatives
 Plyometrics: Rapid stretching of a muscle
group that is undergoing eccentric stress (the
muscle is exerting force while it lengthens),
followed by a rapid concentric contraction
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Dynamic exercise
 Speed loading: Moving a
load as rapidly as possible
 Kettlebell: A large iron weight
with a connected handle; used for
ballistic weight training exercises
such as swings and one-arm snatches
 Isokinetic: The application of force at a
constant speed against an equal force
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Comparing static and dynamic exercise
 Static exercises require no equipment,
build strength rapidly, and are
useful for rehabilitating joints
 Dynamic exercises can be
performed with or without equipment
 The type of exercise will
depend upon individual goals,
preferences, and access to equipment
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Machines are safe,
convenient, and easy to use
 Many machines provide support for the back

Free weights require more care,
balance, and coordination, but
strengthen the body for life and sports
 Spotter: A person who assists with a weight
training exercise done with free weights
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Resistance bands
Exercise (stability) balls
Vibration training
Pilates
Medicine balls, suspension training,
stones, and carrying exercises
Cross training
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Frequency of exercise
 ACSM recommends two or more non-
consecutive days a week for weight training
 Allow at least one day of rest
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Intensity of exercise
 Resistance: Amount of weight lifted
determines the way the body adapts
 For endurance, choose 40 to 60% of your
maximum 1 RM to perform more reps
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Time of exercise: repetitions and sets
 To improve fitness, you must perform
enough repetitions to fatigue your muscles
 Set: Group of repetitions followed by rest
 The length of rest interval depends
on the amount of resistance
 Possible signs of overtraining include a lack
of progress, chronic fatigue, decreased
coordination, and chronic muscle soreness
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Type or mode of exercise
 A complete weight training program works
all the major muscle groups
▪ Important to balance exercises
between antagonistic muscle groups
▪ Exercise the large-muscle groups
first and then the small-muscle groups
▪ Order exercises to work
opposing muscle groups in sequence
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Do a general warm-up and a specific
warm-up for the exercises by doing
repetitions with lighter weights
For cool-down,
relax for 5 to 10
minutes after exercising
 Post-exercise
stretching may prevent
post-exercise soreness
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Begin training by choosing a weight
you can easily move through 8
to 12 repetitions for one set
 Gradually add weight and sets
until you can perform 1 to 3 sets
of 8 to 12 repetitions for each exercise
▪ As you progress, add weight
according to “two-for-two” rule
▪ Expect to improve rapidly during first 6–10 weeks
▪ After that, gains come more slowly
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If you desire greater increases
in strength, increase the load
and the number of sets and
decrease the number of reps
 Periodization (cycle training)
in which the sets, reps,
and intensity of exercise
vary, may be useful
for gaining strength
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Use proper lifting technique
Use spotters and
collars with free weights
Be alert for injuries
Report injuries to your
instructor or physician
 R-I-C-E
 Consult a physician if
unusual symptoms occur
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Most substances are ineffective,
and many are dangerous
A balanced diet is the
best nutritional strategy
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Performance Aids
 Beta-agonists
 Green tea extract
 Caffeine
 Growth hormone
 Chromium Picolinate
 Human chorionic
 Creatine Monohydrate
 Diuretics
 Energy Drinks
 Ephedra
 Erythropoietin
 Ginseng
gonadotropin (HCG)
 Beta-hydroxy betamethyl butyrate (HMB)
 Insulin
 Insulin-like growth
factor (IGF-1)
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Performance Aids
 Metabolic-optimizing meals for athletes
 Nitric Oxide Boosters
 Prescription appetite suppressants
 Protein, amino acids,
polypeptide supplements
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Body Weight
 Air Squats
 Isometric Side Bridge
 Lunges
 Thrusters
 Burpees with
 Overhead Squats
a Push-Up
 Curl-Up or Crunch
 Spine Extension
(“Bird Dog”)
 Front Plank
 Push-Ups
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Free Weights
 Bench Press
 Lateral Raise
 Pull-Up
 Squat
 Shoulder Press
 Heel Raise
(Overhead or
Military Press)
 Upright Rowing
 Biceps Curl
 Kettlebell Swing
 Kettlebell One-Arm Snatch
 Kettlebell or Dumbbell
Carry (Suitcase Carry
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Weight Machines
 Bench Press (Chest or
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Vertical Press)
Weight Machines
Lat Pull
Assisted Pull-Up
Overhead Press
(Shoulder Press)
Biceps Curl
 Pullover
 Lateral Raise
 Triceps Extension
 Assisted Dip
 Leg Press
 Leg Extension
(Knee Extension)
 Seated Leg Curl
 Heel Raise
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