Strength training
Decreases adipose tissue Increases your metabolism
– each additional pound of muscle burns an extra 35 kcals per day
– Metabolism decreases as we get older (mostly due to decreased activity
Muscular Strength
Maximal amount of force that can be generated by a specific muscle or muscle group in a single contraction (1RM)
Important component of fitness
Reasons to Test Strength
1. Implement a training program– pre-training values training re-evaluate
training etc...
Muscular Strength
2. Measure of rehabilitation– measure strength pre-season injury during
season use pre-season value as a guideline for rehab (“back to 100% of pre-season value”)
3. Identify Muscle Imbalance– muscle imbalance may lead to injury– hamstring to quadricep ratio .65-.75
Ways to Measure Strength
1. Isometric - muscle action when tension is produced but there is no change in the length of the muscle– ie., hand grip dynamometer
Ways to Measure Strength
2. Isotonic (dynamic)– muscle action in which a muscle shortens or
lengthens with varying tension and velocity while overcoming a constant resistance throughout a ROM
– ie., bench press
Estimation of 1RM (submaximal)
Submaximally estimate 1RM– Advantage – don’t have to do max testing and
not as likely to injure your athletes. Epley Equation 1RM = (((0.033*Reps) Rep Wt.) + Rep
Wt.)
Muscular Endurance
Ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific percentage of MVC for a prolonged period of time
Sit-ups
Supine Knees at 90º Arms at side Fingers reaching for masking tape 8-12 cm
from resting Metronome - 60 beats/min
Push-ups
Females in “knee” position Hands shoulder width apart Chest touches mat As many as possible consecutively and
without rest Metronome at 56
Principles
Specificity - specific to the muscle group you want to train
Overload - workloads greater than normal (at least 60% MVC for strength; 30%MVC for endurance)
Progression - must periodically increase the training volume
Strength vs. Endurance
Strength - high intensity-low repetition sets Endurance - low intensity-high repetition
sets
Sets
May begin with 1 set Optimal gains with >3 Progress to 5-6 sets (if expert) Rest 1-2 minutes if your goal is a
combination of strength/endurance; 5 minutes if your goal is strength (recent research looking into this???)
Reps
– 3-12 reps to fatigue (can start with 10-15)– Increase 5-10 pounds once you can do at least
12 reps– Greater strength gains with 1-6 reps (if just
going for strength)– More reps less weight if more for endurance
Order
At least one set for each major muscle group
Begin with multi-joint exercises for large muscle groups (hips, thighs, back)
Continue with single-joint exercises for small muscle groups (arms, abs)
Major Muscle Groups
Shoulders, chest, upper back, arms, abdomen, lower back, thighs, gluteals, calves, hips
Basic Lifts
Lower Back– extensions
Upper Back– lat pulls
Arms– bicep curls– triceps pushdown
Shoulders/Chest– Bench press, upright row, deltoid raises
Multi- vs. Single Joint
Multi-joint - – squats– leg presses– lunges
Single - – biceps curls – triceps pushes
Technique
Lift with legs not back– keep weight close to body– don’t twist torso when lifting– lift within your capacity– adjust machines properly– keep back straight
Technique
Warm-up to increase temperature of muscles (treadmill, bike, easy lifting, etc…)
breathe to prevent the Valsalvas Maneuver Spotting
Children
Do not exceed 70% MVC (use at least 8 reps/set)
1-2 sets multi-joint exercises increase reps before resistance proper technique!!!
DOMS
Delayed Onset Muscle Soreness Results primarily from eccentric actions Damage or injury to muscle May be due to edema (accumulation of
fluids) Is felt 12-48 hours after strenuous exercise
Reducing DOMS
1. Reduce eccentric component 2. Start training at low intensities 3. Begin with high-intensity, exhaustive
bout of exercise to cause much soreness initially but reduce pain for later
4. Stay active