• Strength is crucial for optimal performance in activities of daily living
• Strength training over time = decreased HR and
BP
• Most important component in older population
(improves balance, lifting/reaching easier, decreases risk of injuries and falls, stresses bones decreasing osteoporosis)

• Strength training = muscle hypertrophy
• Muscle tissue uses energy even at rest
• Increased muscle mass = increased resting metabolism
• 1 lb. Muscle gain = resting metabolism increases 35 calories per day
• Higher metabolic rate = more you can eat without gaining fat

• Men have more muscle fibers – more hypertrophy potential
• Muscle variations determined by differences in M/F hormonal secretions
• Anabolic steroids – detrimental side effects

• Combined aerobic and strength program =
Decreased adipose tissue around muscle fibers
• Lose girth inches but not body weight
• Women discouraged when do not lose weight with weight training – must also aerobic train for decreased weight

• Muscular Strength = ability to exert max force against resistance
• Muscular Endurance = ability of muscle to exert submaximal force repeatedly over time
• Tests measure: Strength, Endurance, Combination of both
• Strength = 1 RM – one repetition maximum (single lift max)
• Endurance = Total # reps against resistance or time
• Safety, Safety, Safety when testing

• Hand Grip Test – 5.2 procedure
• 1 RM Tests – specific large muscle groups
– Bench, leg press, squat, pull down, etc.

• Upper body, Lower body, Mid-body Muscle
Groups (5.3)
– Bench jump
– Modified dip
– Modified push up
– Bent leg curl up
– Abdominal crunch

• Submaximal resistance lifts for max reps during six different strength-training exercises (Fig 5.4)
– Lat Pull-Down
– Leg Extension
– Bench Press
– Bent-Leg Curl-Up or Abdominal Crunch
– Leg Curl
– Arm Curl

Factors affecting strength gain:
1. Neural Stimulation -motor neurons, motor unit
2. Types of Muscle Fiber
– genetically determined, can increase efficiency of of each type, can recruit muscle fibers through specificity of training
Slow Twitch = aerobic work
Fast Twitch = anaerobic work and force
3. Overload Principle
– increase demands/resistance over time
4. Specificity of Training
– program designed specific to activity training for

1. Mode of Training
•
Isometric (Static) Training
– muscle contraction with little/no movement
•
Dynamic Training
– muscle contraction with movement (Isotonic free weights,bands;
Isokinetic machines
)

Concentric Contraction (positives) = shortening of muscle during contraction. (push-up

Eccentric Contraction (negatives)= lengthening of muscle during contraction

• Free Weights
– Require balance
– Low cost
– Variety
– Portability
– One size fits all
• Machine Weights
– Safety
– Selection
– Variable resistance
– Isolation of muscles
– Time
– Flexibility
– Rehabilitation
– Skill acquisition

2. Resistance
•
80% of max (1 RM) ideal for strength development
Ex. Bench 150 lbs = 150 x .80 = 120 lbs. Work Load

3 to 12 reps = range of work load
– > 12 reps = add weight (progressive resistance training)

Increase strength = 1-6 RM

Increase hypertrophy = 10 RM

Increase endurance = >12 RM

10 RM effective for overall performance gains

3. Sets
•
Total # repetitions for a given exercise

3 sets of 8-12 reps recommended

Build gradually
 General rule = 3 minute rest period between sets
1. 3 min = maximize strength gains
2. 2 min = health fitness purposes
3. 1 min = bodybuilders keeping muscle pumping effect
 Circuit Training – alternate two or three exercises that require different muscle groups (bench, ab curl, leg extension…then return to muscle group again)

4. Frequency of Training
Resistance Sets Strength
Program
Health
Fitness
3
Maximal
Strength
Muscular
Endurance
Body
Building
8-12
Reps max
1-6
Reps max
10-30
Reps
8-20
Reps near max
3-6
3-6
3-8
Rest between sets
2 min
Frequency per week
2-3
3 min
2 min
0-1 min
2-3
3-6
4-12

General Strength Training Guidelines for Program Design:
Mode 8–10 dynamic strength-training exercises involving the body’s major muscle groups
Resistance Enough resistance to perform 8-12 reps to nearfatigue (10-15 reps for older and more frail individuals)
Sets A minimum of 1 set
Frequency At least two times per week

• Explosive jump training, incorporating speed and strength training to enhance explosiveness
Strength
Speed
Explosiveness
• Short bouts of jumps or bounds for upper or lower body
• Low reps, low frequency – High risk of injury if done incorrectly or too often

 Work all major muscle groups: chest, shoulders, back, legs, arms, hip, and trunk
 Always lift with a partner

Proper warm-up

Exercise larger muscle groups first
 Work opposing groups for balance

Do all lifts in a controlled manner
 Lift through the entire ROM

Breathe evenly
 Inhale during eccentric (bringing wt. down)

Exhale during concentric (lifting/pushing)

Do not hold breath; dizzy, pass out, heart attack

Allow adequate recovery time between lifts
 Discontinue or evaluate program if increased pain

Stretch post workout to minimize muscle soreness

Assignment:
Design and write a personal strength-training program including the following:
1.
Identify goal to increase Strength Gain, Muscular
Endurance, or both Strength and Endurance Gains
2. List at least 8-10 specific exercises. Briefly explain each.
3. Identify Sets , Repetitions , Frequency , and Approximate
Resistance (Weight/Band)
4. List alternate ways to accomplish some of these same exercises if traditional strength training equipment is not available

1. Lab figure 5.5 Strength Test Report
2. Personal Strength Training Program
– Use Lab figure 5.8 or write your design your own
3. Written note Chapter 5 outline
4. Complete Chapter 5 on-line computer quiz http://www.wadsworth.com/cgiwadsworth/course_products_wp.pl?fid=M20b&discipl ine_number=16&product_isbn_issn=0534582575 and e-mail or print results to:
5.
Ke_tslattery@kentschools.net