Muscular Strength & Endurance

Reasons for Strength Training

• Prevent & rehab injury

• Control body weight

• Prevent or treat osteoporosis

• Enhance athletic performance

• Manage stress

• 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

Program Considerations

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 DevelopingMuscular 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

• Use a partner if available for safety and feedback

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)

• 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:

– 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– Allow a more time efficient workout

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

• 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:– 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.

• Refers to the force of muscle action and stress on the muscular and cardiovascular systems.

Training Intensity

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, sports-specific activities, and resistance training.

Exercise Technique Fundamentals

Exercise Technique Fundamentals

• 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

• 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

• 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

• Bench

• Incline (upper)

• Decline (lower)

• Push ups

• Pec Deck

• Cable Cross Over Flys

Which Exercises – Back

• 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

• 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-mass-ratio 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-to-mass-ratio than larger athletes.

Sources of Resistance to Muscle Contraction

• Gravity

• Inertia

• Friction

• Fluid Resistance

• Elasticity

Joint BiomechanicsConcerning 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.