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Muscular Muscular Strength and Strength and EnduranceEnduranceDuhh...t
his is easy!
By: Lauren Hauser
Muscular Muscular StrengthStrength
StrengthStrength the maximal force a muscle can the maximal force a muscle can
generate for a single maximal effortgenerate for a single maximal effort
One of the best ways to One of the best ways to determine strength is by determine strength is by performing a 1-RM performing a 1-RM (one (one repetition max)repetition max)
Muscular Muscular EnduranceEndurance
EnduranceEndurance The ability of a muscle to generate a The ability of a muscle to generate a
sub-maximalsub-maximal force,force, repeatedlyrepeatedly, over , over time.time.
1000 LBS.
Defining Defining SetsSets and and RepetitionsRepetitions::
OneOne setset is made up of is made up of a number ofa number of
repetitionsrepetitions
Example: Example: One setOne set of of 4 repetitions4 repetitions
Factors Effecting Factors Effecting Muscular Strength and Muscular Strength and
Endurance TrainingEndurance Training Muscle SizeMuscle Size GenderGender AgeAge Muscular strength Muscular strength
is lost at a rate of is lost at a rate of 1% per year after 1% per year after the age of 25the age of 25 Use it or lose itUse it or lose it
Ahhh…YIKES!
Benefits of Resistance Benefits of Resistance TrainingTraining
Increased muscle strength, power, Increased muscle strength, power, endurance and size. endurance and size.
Increased bone density and strength. Increased bone density and strength. Reduced body fat. Reduced body fat. Increased muscle-to-fat ratio. Increased muscle-to-fat ratio. Boosted metabolismBoosted metabolism Lowered heart rate and blood pressure after Lowered heart rate and blood pressure after
exerciseexercise Improved balance and stability. Improved balance and stability. Enhanced performanceEnhanced performance
Metabolic RateMetabolic Rate
Low metabolismLow metabolism is is primarily related primarily related to a to a sedentary sedentary lifestyle lifestyle
(no matter the (no matter the age)age)
loss of muscle mass lowers loss of muscle mass lowers metabolismmetabolism
Ha-ha exercise.. What’s that?
Metabolic RateMetabolic Rate The rate at which one burns The rate at which one burns
caloriescalories The higher, the betterThe higher, the better
Varies based on:Varies based on: GenderGender AgeAge Amount of muscle massAmount of muscle mass
Basal Metabolic Rate Basal Metabolic Rate (BMR(BMR))
The number of calories The number of calories required to sustain life in the required to sustain life in the resting stateresting state
The higher the BMR (or The higher the BMR (or calories burned at rest) – the calories burned at rest) – the more desirablemore desirableDevelop a calorie burning Develop a calorie burning
body!body!
Basal Metabolic Rate Basal Metabolic Rate (BMR) #2(BMR) #2
As lean body mass increases, As lean body mass increases, BMR increasesBMR increasesEach pound of muscle Each pound of muscle tissue raises BMR by 30 tissue raises BMR by 30 to 50 calories every 24 to 50 calories every 24 hourshours
Each pound of fat burns Each pound of fat burns 2 calories every 24 hours2 calories every 24 hours
Types of Skeletal Muscular Types of Skeletal Muscular ContractionsContractions
IsometricIsometric
ConcentricConcentric
EccentricEccentric
Types of MusclesTypes of MusclesSmoothSmooth Involuntary muscle; controlled unconsciouslyInvoluntary muscle; controlled unconsciously In the walls of blood vessels and internal organsIn the walls of blood vessels and internal organsCardiacCardiac Controls itself with help from nervous and Controls itself with help from nervous and
endocrine systemsendocrine systems
Only in the heartOnly in the heartSkeletalSkeletal Voluntary muscle; controlled consciouslyVoluntary muscle; controlled consciously Over 600 throughout the bodyOver 600 throughout the body
Slow-Twitch (ST) Muscle FibersSlow-Twitch (ST) Muscle Fibers
High aerobicHigh aerobic (oxidative) (oxidative) capacity and fatigue resistancecapacity and fatigue resistance
Long Distance RunnersLong Distance Runners
Slow contractile speedSlow contractile speed
Marathon
Fast-Twitch Muscle FibersFast-Twitch Muscle Fibers
Fast contractile speedFast contractile speed
SprinterSprinter
Fast contractile speedFast contractile speed
The difference in force development between FT and ST The difference in force development between FT and ST motor units is due to the number of muscle fibers per motor units is due to the number of muscle fibers per motor unit, motor unit, not the force generated by each fibernot the force generated by each fiber..
AgonistsAgonists—prime movers; responsible for the movement—prime movers; responsible for the movement
AntagonistsAntagonists—oppose the agonists to prevent —oppose the agonists to prevent overstretching of themoverstretching of them
SynergistsSynergists—assist the agonists and sometimes fine-tune —assist the agonists and sometimes fine-tune the direction of movementthe direction of movement
Functional Classification of MusclesFunctional Classification of Muscles
AGONIST (Prime Mover) ANTAGONIST
Biceps Triceps
Deltoids Latissimus Dorsi
Pectoralis Major Trapezius/Rhomboids
Rectus Abdominis Erector Spinae
Iliopsoas Gluteus Maximus
Quadriceps Hamstrings
Hip Adductor Gluteus Medius
Tibialis Anterior Gastrocnemius
Isometric Isometric ContractionsContractions
No appreciable change No appreciable change in length of the musclein length of the muscle ( ( static contraction)static contraction)
Involves Involves no skeletal or no skeletal or joint movementjoint movement
Isometric Isometric TrainingTraining
Increases strength at a Increases strength at a given joint anglegiven joint angle
No joint movementNo joint movement Must work at a Must work at a variety of joint anglesvariety of joint angles At one time a preferred method of At one time a preferred method of
strength training for athletesstrength training for athletes
Used in rehab settingsUsed in rehab settings
Isometric Training Isometric Training PrecautionsPrecautions
Isometric contractions Isometric contractions are are contraindicated for:contraindicated for: hypertensive (valsalva hypertensive (valsalva effect) effect)
individuals presenting individuals presenting coronary riskcoronary risk
Concentric Concentric Contractions Contractions
(dynamic)(dynamic)
The The muscle shortens muscle shortens during contractionduring contractionPositive contractionPositive contraction
Isotonic TrainingIsotonic Training
Characteristics of Characteristics of isotonic training :isotonic training :Constant resistanceConstant resistanceVariable speed of Variable speed of muscular contractionmuscular contraction
Isotonic TrainingIsotonic Training
Most common method of Most common method of strength trainingstrength training Also known asAlso known as progressive progressive
resistance trainingresistance training Principle of Principle of OverloadOverload
Work through a full ROMWork through a full ROM Involves use of Involves use of free weights or free weights or
machinesmachines
Eccentric Eccentric Contraction Contraction (dynamic)(dynamic)
TheThe muscle muscle lengthenslengthens during during contractioncontractionNegative contractionNegative contraction
JOINT ACTION
MOVEMENT DESCRIPTION
EXAMPLE MOVEMENT
Flexion decreasing joint angle Biceps Curl
Extension increasing joint angle Triceps Extension
Abduction movement away from body centerline
Lateral Raises (Deltoids)
Adduction movement toward body centerline
Horizontal Flyes (Pectorals)
Rotation rotation about and axis Twisting the Arm
Circumduction 360 degree rotation Arm circle around
How Do I Determine The How Do I Determine The Appropriate Amount Of Appropriate Amount Of
Resistance For My Resistance For My Workout?Workout?
Establish your goalEstablish your goal, then , then choose one of the 3 following choose one of the 3 following methods to determine your methods to determine your resistance:resistance: 1RM1RM Trial and errorTrial and error Delorme and WatkinsDelorme and Watkins
Trial And ErrorTrial And Error
Consider your goalConsider your goal Determine an amount of Determine an amount of
resistance you can lift for the resistance you can lift for the identified number of reps so identified number of reps so that you that you fatigue on the last fatigue on the last repetitionrepetition
Progressive Resistance Progressive Resistance Training: (Delorme and Training: (Delorme and
Watkins)Watkins) Determine your 10 Determine your 10
repetition maximum repetition maximum (10 (10 RM)RM)
Complete 3 setsComplete 3 sets Intensity varies by setIntensity varies by set
1st set: 1st set: 50% 50% of 10 RM loadof 10 RM load2nd set: 2nd set: 75% 75% of 10 RM loadof 10 RM load3rd set: 3rd set: 100% 100% of 10 RM loadof 10 RM load
Identify Your GoalIdentify Your Goal To build primarily strength To build primarily strength
and power?and power? To build primarily To build primarily
endurance?endurance? To gain some strength and To gain some strength and
some endurance?some endurance? To develop great To develop great
hypertrophy (increase in hypertrophy (increase in muscle size)?muscle size)?
Is Your Goal To Develop Is Your Goal To Develop Primarily Primarily StrengthStrength??
3 sets on each muscle group3 sets on each muscle group Fewer than 8 repetitions in each setFewer than 8 repetitions in each set Heavy resistance (80 to 90% of 1RM)Heavy resistance (80 to 90% of 1RM) Fatigue on last repFatigue on last rep No more than 2 to 3 total body No more than 2 to 3 total body
workouts per week.workouts per week.
Is Your Goal To Develop Is Your Goal To Develop Primarily Primarily EnduranceEndurance??
3 sets on each muscle group (possibly 3 sets on each muscle group (possibly more)more)
More than 12-15 repetitions in each setMore than 12-15 repetitions in each set Light resistance (50 to 60 % or less of Light resistance (50 to 60 % or less of
1RM)1RM) Fatigue on last repFatigue on last rep No more than 2 to 3 total body workouts No more than 2 to 3 total body workouts
per week (possibly more)per week (possibly more)
Is Your Goal To Develop Is Your Goal To Develop Some Strength and Some Some Strength and Some
Endurance?Endurance? 3 sets on each muscle group3 sets on each muscle group Between 8 and 12 repetitions in each Between 8 and 12 repetitions in each
setset Fatigue on last repFatigue on last rep Moderate resistance (60% of 1RM / Moderate resistance (60% of 1RM /
perhaps slightly more)perhaps slightly more) No more than 2 to 3 total body No more than 2 to 3 total body
workouts per weekworkouts per week
Precaution!Precaution!NEVERNEVER hold your breath hold your breath
while exerting force while exerting force Exhale as you apply forceExhale as you apply force Inhale as you recoverInhale as you recover