Chap. 5 Muscular Fitness
Chap. 6 Flexibility
Health Benefits
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Increased bone density
Increased HDL-C
Increased muscle mass which increases BMR
Decreased risk of low-back syndrome
Greater stability and balance
Improved self-image
Muscular Strength
• Muscular strength is the maximal force that
can be generated by a specific muscle or
muscle group. Muscle strength is specific to
– The muscle group
– Type of contraction
– Speed of contraction
– Joint angle
Muscular Endurance
• Muscular endurance is the ability of a muscle
or muscle group to develop repeated force
over a period of time or to maintain a specific
percentage of the maximum voluntary
contraction (MVC) for a prolonged period of
time.
Types of Muscle Contractions
• Dynamic (a.k.a. isotonic)
– Concentric
• Shortening contractions
• Moves mass against gravity
– Eccentric
• Lengthening
• Resists gravity acting on a mass
• Static – muscle does not change length
Gradation of Muscle Force
• Increased frequency of discharge (rate
coding)
• Increased number of motor units recruited
Factors Determining Torque Produced by
Muscle
• Physiological Factors
– Number of motor units recruited
– Types of fibers recruited
– Length of muscle
• Mechanical Factors
– Length of lever arm
– Angle of pull
Strength Testing Modes
• Static
• Dynamic
– Constant resistance
– Variable resistance
• Isokinetic
Muscular Endurance Testing Modes
• Static (% of 1 RM)
• Dynamic
– % of 1 RM
– % of body weight
• Isokinetic
Fundamental Concepts of Progression
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Progressive overload
Specificity
Variation
Periodization
– Classic (linear) model
– Undulating (nonlinear) model
Interaction of Loading & Reps
Power??
Strength
1
2
Endurance
4
6
8
10
12
14
16..
Repetitions Maximum
Heavy(100%)
Moderate (70%)
Resistance
Light (50%)
Program Variables
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Muscle action
Loading
Training Volume
Exercise selection
Exercise order
Rest Periods
• Velocity of Muscle
Action
• Frequency
• Free weights vs
machines
Muscle Action
• Novice: Concentric and eccentric
• Intermediate: Concentric and eccentric
• Advanced: Concentric and eccentric
Loading
• Novice & Intermediate
– 60-70% of 1 RM or 8-12 RM
– 2-10% increase for RM loading
• Advanced
– 80-100% of 1 RM or 1-5 RM
– Periodized schedule
– 2-10% increase for RM loading
Training Volume
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Novice: 1-3 sets
Intermediate: 2-3 sets
Advanced: 3-6 sets
Training volume increase should be no more
than 10% every 2-4 weeks
Exercise Selection
• Both single and multi-joint exercises should
be used
• Less risk of injury with single joint exercises
• More transfer to performance with multijoint exercise
Exercise Order
• When training all major muscle groups in a
single session
– Large muscles before small
– Multi-joint before single
• Split Routine
– Large before small
– Multi-joint before single
– Rotation of agonist/antagonist
Rest Periods
• For all levels
– For multi-joint, high resistance and large muscle
exercises: 2-3 minutes
– For single-joint, small muscle exercises or lower
resistance: 1-2 minutes
• May alternate muscle groups with little or
now rest in order to shorten total exercise
time
Velocity of Muscle Action
• Novice
– Slow (2-4 sec for each phase)
– Moderate (1-2 sec for each phase)
• Intermediate should use moderate velocities
• Advanced should use slow to fast (<1 sec for
each phase)
Frequency
• Novice should train the entire body 2-3 days per
week.
• Intermediate
– 2-3 days per week for total body
– 3-4 days per week such that each muscle
group is trained 1-2 days per week
• Advanced
– 4-6 days per week with 2-3 days per week for
each major muscle group
– Multiple sessions per day may be used if
recovery is optimized
Factors Affecting the Ability to
Hypertrophy Muscle
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Muscle Type
Genetics
Hormones
Nutrition
– General nutrition
– Supplementation
• Training
MODEL OF NEURAL AND
HYPERTROPHIC FACTORS
Training for Hypertrophy
• Loading
– 70-100% of 1 RM
– 1-12 Reps with majority 6-12
• 3-6 sets
• Periodized
• Rest periods of 1-2 minutes except in heavy
loading of core exercises when 2-3 minutes of
rest are recommended
Training for Muscular Power
• Power = Work/Time
• Power is optimized using more explosive
movements on top of a good strength base
• Light to moderate loading (30-60% 1 RM)
performed at an explosive velocity
Common Causes of Back Pain or Syndromes
• With age, the disk
degenerates and
the space for the
nerve root is
reduced.
• Bone spurs and
arthritis can
impinge on the
nerves and cause
pain.
Exercise movements that
cause full lumbar flexion
and extension should be
avoided, especially the
older you get.
What is Good Posture?
• Minimal stress on the
vertebral joints and
supporting ligaments.
• Body segments balanced
around the center of gravity.
Lumbar Lordosis (Sway Back)
Weak
abdominals
and short hip
flexors tip the
pelvis forward
and increase
back strain.
Proper Posture (Neutral Pelvis)
Strong
abdominals
and longer
hip flexors
keep the
pelvis neutral.