SHMD139

27/8/2012

STRENGTH is the maximum force a muscle or

group of muscles can produce in a single

contraction.

HYPERTROPHY is an increase in the size of the

muscle as a result of strength training

1REPETITION MAXIMUM (1RM) is the maximum

amount of resistance you can move at one time

High sets (3-6), low reps (2 – 8).

Long rest periods in between sets (3 – 5 minutes)

Very heavy weights (80 – 100% 1RM).

Only 1 – 2 muscle groups per training session.

1 muscle group trained 2 – 3 times per week.

Concentric MC – when a weight is being lifted, the muscles

involved shorten during the contraction.

Eccentric MC – when a weight is being lowered in a

controlled manner, the muscles involved lengthen.

Isometric MC – when a muscle is activated and produces

force, but remains the same length, i.e. no visible

movement occurs at the joint

Progressive overload refers to the practice of continually

increasing the stress placed on the muscle as it becomes capable

of producing greater force or has more endurance.

Methods:

◦ Increase the resistance to perform a certain number of

repetitions.

◦ Increase number of reps or sets.

◦ Increase repetition speed.

◦ Change rest period between sets.

Warm-up for 10min before workout.

Progress slowly.

Use good shoes with good traction.

Avoid arching your back.

Do not lift with a rounded back.

Use a moderately slow, controlled movement.

Do not pause between repetitions, keep a steady rhythm.

Do not allow the weights to drop or bang.

Use spotters where necessary.

Using spotters is necessary to ensure the safety of the trainee.

Spotters serve 3 major functions:

◦ Assist trainee with completion of reps

◦ Critique trainees exercise technique

◦ Summon help if an accident occurs

Spotters must be strong enough

More than 1 spotter may be necessary

Spotters must know proper exercise technique

Should know how many reps the trainee is trying to achieve

Spotters must be attentive at all times

Isometric exercise: are exercises where no movement

takes place while a force is being exerted against an

immovable object

Isokinetic exercise: are exercises performed on machines

that keep the velocity constant throughout the range of

movement. i.e. prevents the performer from moving faster,

no matter how much force is exerted

Isotonic exercise: are exercises where resistance is raised

then lowered, example: bicep curl.

Isometric Exercise

Isokinetic Exercise

Isotonic Exercise

Absolute strength – maximal amount of strength or

force generated in a movement or exercise (i.e. 1RM)

A woman’s average maximum whole-body strength is

±60% of the average man’s

Women have less testosterone, thus less muscle mass

Relative strength – refers to absolute strength divided

by body weight

Example: a 70kg woman who lifts 70kg has a relative

strength equal to a 120kg man who lifts 120kg, even

though she has less absolute strength

When performing an identical resistance training

program, women generally gain strength at the same

rate or faster than men

1. Define: strength (3), hypertrophy (3), one rep max (3).

2. Name and explain the three different types of muscle contractions. 9

3. Name and explain the three different types of strength training. 9

4. How would you manipulate reps, sets, rest periods and intensity to initiate the

strength training response? 5

5. Why is progressive overload important when it comes to strength training? 4

6. List 5 ways to ensure safe strength training sessions. 5

7. Discuss why it is important to use spotters when performing strength training.

5

8. Discuss how strength differs between males and females, refer to absolute and

relative strength. 6