Muscular FitnessMuscular StrengthStimulus for StrengthMuscular EnduranceStimulus for EnduranceResistance Training TerminologyThe FIT Formula for Resistance TrainingType of Program*Repetition ContinuumPowerPoint PresentationSlide 11Muscular StrengthVarious Strength ProgramsChoice of EquipmentVariable Resistance MachinesResistance Training TechniqueReview: Training PrinciplesConcepts in Resistance TrainingSample Exam QuestionMyths about Resistance TrainingOrder of Exercise*Format for Sets*Factors Influencing StrengthGender DifferencesBenefits of Resistance TrainingFacts about Resistance TrainingTraining ConsiderationsAssessing Muscular FitnessRelative StrengthSample CalculationCalculate Relative StrengthBenefits of Muscular FitnessDeveloping a Strength Training Workout PlanSetting GoalsMuscular Muscular FitnessFitnessNutritional Sciences 1340Introduction to Exercise and FitnessMuscular Strength•ability of a muscle to exert against a resistance•ability to lift a heavy weight•ability to exert a great forceStimulus for Strength________ ___________________ ___________One Repetition Max test (1RM)maximal amount of weight an individual is able to lift in a single effortMuscular Endurancethe ability of a muscle to exert ______________ ______ repeatedly over timeStimulus for Endurancehigh number of repetitionsshort rest intervalsmuscular strength and endurance testmuscular endurance testResistance Training Terminologyrepetition (rep) = moving a weight through one range of motionset = a series of repsone repetition max (1RM) = maximal amount of weight an individual is able to lift in a single effortTheThe FIT Formula for Resistance TrainingResistance Training How often?What resistance?How many sets?Type of Type of Program*Program*1 muscular strength2 muscular endurance3 general muscular fitness*The guidelines vary depending on the type of program that is desired, but the principles of physical activity still apply: overload, progression, specificity, reversibility.*The guidelines vary depending on the type of program that is desired, but the principles of physical activity still apply: overload, progression, specificity, reversibility.StrengthEnduranceRepetition ContinuumHi reps/lo weightMod reps/mod weightLo reps/hi weightF: 2–3 days/weekI : 60–70% 1RMT: 2–3 sets/8–12 repsStrengthEnduranceOverall Muscle FitnessMod reps/mod weightRest between sets: ____________StrengthEnduranceMuscular EnduranceHi reps/lo weightF: 2–3 days/weekI : 40-50% 1RMT: 2–3 sets/15–25 repsRest between sets: ____________StrengthEnduranceMuscular StrengthLo reps/hi weightF: 2–3 days/weekI : 80% 1RMT: 2–5 sets/ < 6 repsRest between sets: ____________Various Strength ProgramsStrength Program Resistance/LoadSets Rest PeriodFrequencyOverall muscular fitness8–12 reps max 2–3 1–2 min 2–3 daysMaximal strength 1–6 reps max 3+ 3+ min 2–3 daysBody building 8–20 reps max 3–8 varies 4–12 workoutsMuscular endurance15–25 reps max2–3 <1 min 2–3 daysChoice of Equipment Free WeightsFree Weights Weight MachinesWeight Machines There are advantages and disadvantages to both types of equipment.There are advantages and disadvantages to both types of equipment.Variable Resistance Machineschanges resistance to match strength curvemakes it more or less difficult throughout the range of motionResistance Training Resistance Training TechniqueTechniquelift in a controlled mannerexhale during effortbring weight down slowlyReview: Training PrinciplesReview: Training Principlesoverloadprogressionspecificitydiminishing returnsrest/recoveryConcepts in Resistance Concepts in Resistance TrainingTraining“the pump”strength gainmuscle fatiguemuscle sorenesstone?For a woman that is interested in developing muscle tone without “bulking up,” she should perform very high reps (>15) using very light weight.A. TrueB. FalseSample Exam QuestionSample Exam QuestionMyths about Resistance Trainingno pain – no gainmakes you “muscle bound”fat can be converted into muscleextra muscle turns to fat if not usedhas masculinizing effect on womenOrder of Exercise*large muscle groups firstsmall muscle groups first (pre-exhaust)* There are many different ways to order exercises within a workout.* There are many different ways to order exercises within a workout.Format for Sets*single setsmultiple setsHeavy-to-light (Oxford system)Light-to-heavy (DeLorme system)circuit training* There are many different ways to format sets within a workout.* There are many different ways to format sets within a workout.___ – ___% of your strength gains can be accomplished one set to failure.Three Sets of Weight Training Superior to One Set With Equal Intensity for Strength—Rhea, Alvar, Ball, et. al. Journal of Strength and Conditioning Research 2002, 16(4), 525-529.Factors Influencing Strength•genetics•training•gender•age •drugs anabolic steroids*human growth hormone** These drugs are highly dangerous and have permanent life-threatening consequences.* These drugs are highly dangerous and have permanent life-threatening consequences.Gender DifferencesMen typically have ______ ________.____ ___ ___________ allow for much more potential for hypertrophy.Masculinity and femininity are established by ________ _______________.Gymnasts, movie stars, beauty pageant contestants, and models all participate.Benefits of Resistance Training•maintains muscle and increases RMR•decreases risk of injury/falling•helps prevent chronic low back pain•improves posture, appearance and self image•helps elderly perform ADLS•helps in childbearingFacts about Resistance Training•everyone can gain strength and endurance•not everyone will improve to the same extent (genetic predisposition)adaptations depend largely on the muscle fibers type distribution. Fast twitch muscle fibers adapt more readily.Training Considerationsstart slowlyallow time for recoveryexpect plateausA comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Rhea, Ball, et. al. (2002), JSCR 16(2), 250-255.Assessing Muscular Assessing Muscular FitnessFitnessassessing strengthassessing muscular enduranceRelative Strengththe amount of weight lifted relative to body