Muscular Strength & Endurance
Reasons for Strength Training
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Prevent & rehab injury
Control body weight
Prevent or treat osteoporosis
Enhance athletic performance
Manage stress
Program Considerations
• Health & Fitness Status
• Goals
• Principles of Training
– Overload
– Specificity
• The Training Environment
– Type of muscle action
– Dynamic or static resistance training
– Constant or variable resistance
Guidelines for Developing
Muscular Fitness
• Guidelines are not as clearly established
as for cardiovascular fitness.
• The primary objective of resistance training
should be to develop total body muscular
fitness in a safe and time-efficient manner.
• To accomplish this, it is recommended to
do 8-10 exercises to condition major
muscle groups.
Guidelines for Developing
Muscular Fitness (ACSM p. 463)
• Brief warm-up before
• Proper technique
• Minimum of one set of 8-12 reps of each exercise to
the point of volitional fatigue
• Increase resistance as needed ~ 5%
• Exercise at least 2x/week; allow rest for heavier
loads; can go 3x/week if light loads
• Both phases of the lift should be controlled
• Each exercise should be performed through full range
of motion
• Breath normally
Resistance Training for Special
Populations
• There are no age or gender restrictions.
• Women reap similar benefits as men and
under normal circumstances do not
develop large muscles.
• Can be safe for women who are pregnant if
they have already been training PRIOR to
pregnancy.
Children
• No minimum age standard.
• A properly designed & properly performed
resistance training program can be
productive and beneficial.
• Risk is minimal however:
– Damaging skeletal system may occur if lifting
excessively heavy.
Children
• Factors to consider:
– Ability to accept & follow instructions
– Desire to participate
– Basic motor skills and ability to perform
exercises safely.
Guidelines for Children (ACSM p. 646)
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Proper technique required
Control at all phases of the lift
Resistance appropriately match to the child
Each set of an exercise should have 8-12
reps
• Adolescence should not exercise to
volitional muscular fatigue
• Initially introduce overload through reps vs.
resistance
Guidelines for Children (ACSM p. 646)
• Exercises should include one for each
major muscle group (8-10 exercises)
• Perform 1-2 sets of each exercise
• Perform 2 sessions per week with rest
period between
• Perform FROM multi-joint exercise vs.
single joint exercises
• Achieve muscular balance each session by
alternating agonists & antagonist
Seniors
• Lack of muscular fitness is linked to a
decline in physical function and ultimately
limited independence.
• Examples include:
– Rising from a seated position
– Poor balance
– Poor walking
Seniors
• Resistance training is also effective for
improving:
– Osteoarthritis, Osteoporosis, Balance, Weight
control
• The cessation of resistance training program
results in rapid, significant loss of strength.
• When re-starting resistance training program
again, start at levels at about 50% of
intensity prior to discontinuing.
Guidelines for Seniors (ACSM p. 464)
• Design a program of muscular fitness that
will enhance independent living
• Closely supervise initial sessions
• Instruct & insure proper technique
• Use minimal resistance during the first 8
weeks to allow tissue adaptation
• Maintain normal breathing
• Overload by reps first, resistance later.
Guidelines for Seniors (ACSM p. 464)
• Use a resistance that can be comfortably lifted for
at least 6 reps per set
• Control all phases of the lift
• Perform all exercises in a pain-free range of
motion
• Perform multi-joint exercises
• Use of machines has advantages:
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Less skill to use
Provide more support to the back
Allow folks to start at lower levels of resistance
Usually allow smaller incremental jumps
Allow greater control of exercise ROM
Cardiac Patients
• Resistance training is appropriate if appropriately
prescribed, designed and supervised.
• Both the ACSM and the American Assoc. of
Cardiovascular & Pulmonary Rehab (AACVPR)
recommend resistance training as a part of a
comprehensive program.
• Especially recommend for:
– Those whose occupation requires extensive arm work
– Those with desire to perform activities using the upper
extremities
– Those who are trying to offset atrophy & want to alter
body composition
Cardiac Patients
• Every patient is different and they must
have clearance from physician.
• Safety is the most important issue.
• See ACSM & AACVPR recommendations
Guidelines for Cardiac Patients
• Patient must be asymptomatic or mildly
symptomatic
• Start resistance training after a minimum of 12
weeks of aerobic training
• Select resistance levels that allows 10-12
comfortable reps at ~ 60% 1Rep Max.
• Use single limb exercises vs. double limb in
those who have an exaggerated rise in blood
pressure.
Guidelines for Cardiac Patients
• Perform 2-3 sets of each exercise
• RPE Scale should not exceed “fairly light” (14 or
15).
• Breath normally at all times
• Increase only by micro increments of 2.5-5 lbs
when 10-12 reps can be easily managed.
• Exercise muscles from large to small 2-3x/wk
Guidelines for Cardiac Patients
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Do both upper and lower body
Avoid static contractions
Discontinue exercises if any symptoms appear
Rest periods should be ~ 60 seconds
Require patients to monitor and record heart
rate, rated perceived exertion, symptoms
following each exercise or set of exercises
Pregnant Women
• Inconsistent advice is out there
• Generally, resistance training is safe for pregnant
women
• Helps provide enhanced muscular fitness which
can compensate for postural adjustments
• Also assist with improving ease of activities of
daily living
• Resistance training is NOT advisable for ALL
pregnant women…especially those who have
never lifted before.
Pregnant Women
• See contraindications listed on p. 466,
Table 53.4
Guidelines for Pregnant Women
• If aerobic exercise is not indicated then
resistance training is also not indicated
• Newcomers to resistance training should
not start while pregnant
• Avoid ballistic exercises
• Breath normally
• Avoid heavy resistance exercises
• Avoid exercise lying supine
Guidelines for Pregnant Women
• Perform 12-15 reps
• Overload initially through reps vs. resistance
• Machine weight are preferred due to
increased safety
• Discontinue any exercise that causes pain or
discomfort
• See warning signs requiring Dr. consult p.
466.
Specificity
• Training is most effective when resistance
exercises are similar to the target activity.
• Select exercises similar to the target activity with
regard to the joints about which the movements
occur and the directions of the movement.
• Exercises should be selected that involve similar
movement around the same joints.
• Enough overlap of training effects that exercising
muscles within the planes also strengthens them
for movements between the planes.
• Consider specificity of speed as well as the
movement.
Overload Principle
• Increases in training load as the body adapts.
• To continue to improve, the load must gradually
progress.
• Overload can be achieved by:
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Increasing the resistance of the weight
Increasing the reps
Increasing the sets
Decreasing the rest period between sets or exercises
• 40-60% of 1 rep max appears to be enough to
develop muscular strength in most normally active
people.
– 80-100% have been shown to produce the most rapid gains in muscular
strength.
Training Volume
• Increased by either longer duration or
more frequent training bouts.
• Should be monitored to avoid
overtraining.
Training Intensity
• Refers to the force of muscle action and
stress on the muscular and cardiovascular
systems.
Periodization
• Used to promote long-term training and
performance improvements which includes
variations in training specificity, intensity,
and volume.
• Organized in planned periods or cycles
within an overall program throughout the
year.
• Will address all aspects of the person’s
program: general conditioning, sportsspecific activities, and resistance training.
Exercise Technique
Fundamentals
Exercise Technique
Fundamentals
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Optimal body & limb position
Movement range
Breathing
Accessory equipment ie) weight belt
Hand Grips
• Closed Grips:
– Pronated grip
– Supinated grip
– Neutral grip – knuckles point laterally
– Alternated grip
– Hook grip – fingers wrap over the thumb
• Open or False Grip
– When the thumb does not wrap around the bar
Hand Grips
• Hand position should result in a balanced,
even bar.
• Hands are usually shoulder width apart.
• Variety of grip widths:
– Common
– Wide
– Narrow
Body & Limb Position
• Stable position allows the maintenance of proper
alignment.
• Allows appropriate stress on the muscles &
joints.
• Standing exercise  feet slightly wider than hips
with entire foot in contact with floor.
• Seated exercises  may require seat
adjustment.
• Supine exercises  five point contact should be
maintained for maximum stability and support.
Five Point Contact
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Back of head
Upper back/shoulders
Lower back/buttocks
R. Foot
L. Foot
Body Position on Machines
• Cam or lever based machines
• Axis of rotation
• Line up joint with axis
Movement ROM & Speed
• Full range of motion (ROM) should be
executed for greatest improvements
• Increases the value of exercise
• Flexibility is maintained or improved
• Perform reps in a slow, controlled manner
to insure full range of motion
• Bar speed will increase with certain power
exercises such as power cleans.
Breathing Considerations
• Exhale through the sticking point
• Inhale during easier phase of lift
• This recommendation is appropriate for most
exercises.
• Breath holding may be suggested with the
heaviest of lifts…but for no more that 2 secs.
• Valsalva Maneuver + contracting abdominal & rib
muscles creates rigid compartments.
• Advantage  supports the vertebral column from
the interior.
• Disadvantage  causes increase in blood
pressure, etc.
Weight Belts
• Recommended for those exercises that
place stress on lumbar spine.
• Mainly for near-max or max lifts
• Drawback includes decreased involvement
of abs to be trained.
• Not needed for exercises that don’t involve
the back.
• Not needed with exercises that involve the
back if lighter weights are used.
Lifting A Bar off the Floor
• Keep the bar close to the body
• Back flat during upward pull
Spotting Free-Weight Exercises
• Spotters primary responsibility is the safety
of the person being spotted.
• Assists with the lift to prevent injury.
• Helps with completing forced reps, aka
partner-assisted actions.
• Safety is the number one priority.
Spotters
• Needed for the more challenging exercises.
• Dumbbell exercises requires more skill than
spotting barbell exercises.
• Many exercises should be performed inside
a power rack.
• Exercises performed outside the cage
should only be performed by well trained
athletes.
Spotting
• For over-the-face exercises, use an
alternate hand grip, within the lifters grip.
• Must have a solid base of support and a
flat back posture.
• For dumbbell exercises, stay close to the
dumbbell.
• Spot the wrist vs. elbows for dumbbell
exercises.
• Power exercises should not be spotted.
Number of Spotters
• Determined by:
– Amount of the load
– Experience of the lifter
– Experience of the spotter(s)
• General rule  once the load exceeds the
spotter’s ability, another spotter is needed.
• Two spotters must coordinate their actions
to insure safety.
• One spotter is preferred if can be done
safely.
Communication
• Before the lift:
– How will the bar be handled? Liftoff?
– How many reps?
– Verbal signals
– Spotter must insure control of bar prior to
releasing
– Finished position
• Only one spotter should assist with liftoff.
• Two spotters can assist with finish.
Amount & Timing of Assistance
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Usually the lifter only needs a little help.
Don’t jump in early.
Have a verbal cue established
Make “rescue” quick and smooth to avoid
abrupt changes in load.
Weight Machines vs. Free
Weights
Machines vs. Free Weights
• Stack Machines:
– Pros:
• Safety
• Design Flexibility
• Ease of Use
– Cons:
• Expense
• Lack of functional carryover
• Lack of assistance from accessory muscles
Machines vs. Free Weights
• Free Weights:
– Pros:
• Whole body training
• Functional movements
– Acceleration
– Deceleration
• Less expensive
– Cons:
• Not as safe
• May require a spotter
Which Exercises – Forearms
• Forearms
– Wrist Curls
– Reverse Wrist curls
– Pronation & Supination
Which Exercises – Arms
• Arm Flexors
– Dumbbell Curls
– Concentration curls
– Hammer curls
– Pulley curls
– Barbell curls
– Machine curls
– Preacher curls
– Reverse curls
Which Exercises – Arms
• Arm Extensors
– Pushdowns
– Reverse pushdowns
– Supine triceps extensions (nose breakers)
– Supine triceps extensions
– Seated triceps extensions (1 & 2 arms)
– EZ bar triceps extensions
– Kickbacks
– Dips
Which Exercises – Shoulders
Military press (off the chest)
• Overhead press (1 & 2 arm)
• Front & Lateral raises
• Upright rows
• Bent over rows
Which Exercises – Chest
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Bench
Incline (upper)
Decline (lower)
Push ups
Pec Deck
Cable Cross Over Flys
Which Exercises – Back
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Chin ups & Pull ups
Lat Pull downs (front & rear, narrow & wide)
Seated row
Bent over row
T-bar rows
Deadlifts
Back Extensions
Shrugs
Which Exercises – Legs
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Squats
Leg press
Leg extensions
Prone leg curl
Seat leg curl
Standing leg curl
Multi Hip
Standing calf raises
Seated calf raises
Lunges
Step ups
Components of Physical Fitness
& Performance
Types of Muscle Action
(NSCA, p. 41)
• Isometric
– Muscle length remains the same
– Contractile force is equal to the resistance
– Erector spinae during a squat; straight leg raise
• Concentric
– Muscle shortens
– Contractile force is greater than the resistance
– Swimming & cycling
• Eccentric
– Muscle lengthens
– Contractile force is less than the resistive force
– Downward phase of weight lifting; resists
acceleration
Strength-to-Mass Ratio
(NSCA, p. 41)
• Reflects the athlete’s ability to accelerate
his/her body.
• If body mass increases w/o an increase in
force capability  acceleration decreases.
• Has implications in sports involving weight
classifications.
• Larger athletes have a lower strength-to-massratio than smaller athletes.
– As body size increases, muscle volume increases
proportionately more (body weight) than does
muscle cross-sectional area (strength).
Body Size
• All else being equal, smaller athletes are
stronger pound for pound than larger
athletes.
• As body weight increases, body mass
increases faster than does muscle
strength.
• Smaller athletes have a high strength-tomass-ratio than larger athletes.
Sources of Resistance to Muscle
Contraction
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Gravity
Inertia
Friction
Fluid Resistance
Elasticity
Joint Biomechanics
Concerning Lifting
Joint Biomechanics
Concerning Lifting
• The Shoulders:
– Less stable ball & socket joint
– Great range of motion
– The rotator cuff muscles and the pectorals
are instrumental in keeping the joint in place.
– Certain lifts put great stress on the shoulder
and require a good warm-up and controlled
speeds:
• Bench
• Incline
• Shoulder press
Joint Biomechanics
Concerning Lifting
• The Knees:
– Prone to injury due to location
– Flexion/Extension occurs almost exclusively in the
sagittal plane
– Ligaments & menisci help prevent rotation in the
frontal and transverse planes.
– The patella is most susceptible to forces
encountered in resistance training.
– Patella’s main function is to hold the quad tendon
away from the knee axis  increasing the moment
arm & mechanical advantage.
General Safety Tips
Safety Tips
(NSCA, pp.51-52)
• Perform warm up sets
• Perform basic exercises through a full
range of motion
• Use relatively light weights with new
exercises or after a lay off
• Do not ignore pain in or around the joints;
adjust program to allow continuation
• Never attempt max lifts without proper
preparation (physically and mentally)
Safety Tips
• Routinely ice post workout if needed
• Including supplementary exercises in a
workout may help promote joint stability &
balance
• Avoid bouncing at the bottom of the squat
• Be careful when adding plyometrics into
program. Need to be strong at the squat
before beginning plyometrics.
Safety Tips
• Keep knee in proper alignment during
squats
• Limit use of knee and elbow wraps; only
heavy lifts
• Vary exercise for muscle groups to get the
greatest overall result for the muscle.
• Obtain qualified training in explosive
movements prior to trying to avoid injuries.