Muscular Fitness

1
Muscular Fitness

• Developed by the overload principle
• increase resistance to movement
• increase frequency or duration of activity to
  levels above those normally experienced.

2
Muscular Strength

• Best developed by using weights that develop
  maximal or nearly maximal muscle tension with
  relatively few repetitions

3
Muscular Endurance

• Best developed by using lighter weights with a
  greater number of repetitions.

4
Guidelines

• The following resistance training guidelines are
  recommended for the apparently healthy adult

5
Guidelines

• A primary goal of the program should be to
  develop total body strength and endurance in a
  relatively time-efficient manner.

6
Guidelines

• Programs lasting longer than 1 hour per session
  are associated with higher dropout rates.

7
Guidelines

• While more frequent training and additional sets
  or combinations of sets and repetitions elicit
  larger strength gains, the additional improvement
  is relatively small.

8
Guidelines

• Adhere as closely as possible to the specific
  techniques for performing a given exercise.

9
Guidelines

• Perform every exercise through a full range of
  motion.

10
Guidelines

• Perform both the lifting (concentric phase) and
  lowering (eccentric phase) portion of the
  resistance exercises in a controlled manner.

11
Guidelines

• Maintain a normal breathing pattern, since
  breath-holding can induce excessive increases in
  blood pressure.

12
Guidelines

• If possible, exercise with a training partner who
  can provide feedback, assistance, and motivation.

13
Improvement

• Muscle strength and endurance gains will be
  determined by
• Training
• Nutrition
• Genetics
• Hormone secretion

14
Specificity

• The development of muscular fitness is specific
  to the muscle group that is exercised, the type
  of contraction, and the training intensity.

15
Specificity

• Strength and endurance gains are also specific to
  the speed and range of motion used during
  training.

16
Overload

• To promote strength and endurance gains, the
  muscle group must be exercised at work loads that
  are greater than normal for the client.

17
Overload

• The exercise intensity should be at least 60 of
  maximum to stimulate the development of strength.

18
Overload

• More rapid strength gains may be achieved,
  however, by exercising the muscle at or near
  maximum (80 to 100) resistance.

19
Overload

• To stimulate endurance gains, intensities as low
  as 30 of maximum may be used however, at low
  intensities the muscle group should be exercised
  to the point of fatigue.

20
Progression

• You must periodically increase the training
  volume.

21
Progression

• Progression needs to be gradually, because doing
  too much too soon may cause musculoskeletal
  injuries and excessive muscle soreness.

22
Progression

• The number of repetitions a client is able to
  perform will indicate when the resistance needs
  to be increased throughout the training program.

23
Progression

• The rate of improvement slows, and eventually
  plateaus, as clients progress through the program
  and move closer to their genetic ceiling.

24
Methods

• Static (isometric)
• Dynamic (concentric and eccentric, isotonic)
• Isokinetic

25
Static

• A major disadvantage is that strength gains are
  specific to the joint angle used during training.

26
Dynamic

• Dynamic resistance training involves concentric
  and eccentric contractions of the muscle group
  performed against a constant or variable
  resistance.

27
Muscular Fitness

• The intensity of resistance training can be
  manipulated by varying the weight, the number of
  repetitions, the length of the rest interval
  between exercises, or the number of sets of
  exercises completed.

28
Intensity

• Intensity is expressed either as a percentage of
  the individuals 1-RM or as the maximum weight
  that can be lifted for a given number of
  repetitions of an exercise (e.g., 8-RM equals the
  maximum weight that can be lifted for 8
  repetitions).

29
Intensity

• Intensity is inversely related to the number of
  repetitions.

30
Intensity

• A set consists of a given number of consecutive
  repetitions of the exercise.

31
Intensity

• Training volume is the total amount of weight
  lifted during the workout and is calculated by
  summing the products of the weight lifted,
  repetitions, and sets for each exercise.

32
Intensity

• The optimal training stimulus for strength
  development is high intensity - low repetitions
  whereas, low intensity - high repetitions
  optimize muscular endurance gains.

33
Intensity

• To optimize strength gains, the intensity should
  be set at 80 to 85 1-RM.

34
Intensity

• At this intensity, most individuals are able to
  perform 6 to 8 repetitions (6 to 8 RM) of the
  exercise.

35
Intensity

• However, when your clients primary goal is to
  develop muscular endurance, prescribe an
  intensity of lt 60 1-RM (15 to 20 RM).

36
Intensity

• For advanced strength training and hypertrophy
  programs, large training volumes are achieved by
  increasing the number of sets, performing
  multiple exercise for each muscle group, and
  increasing the frequency of training.

37
SETS

• Although improvements in muscular fitness may
  result from performing only one set of a given
  exercise, research suggests that multiple sets (3
  or more) are more beneficial for optimal gains in
  muscular fitness.

38
Frequency

• Improvements in muscular fitness may result from
  exercising just one day per week, especially for
  clients with below-average muscular fitness.

39
Frequency

• However, research suggests that exercising 3
  times per week improves both the rate and amount
  of strength gain.

40
Frequency

• For advanced resistance training programs, a
  frequency of 5 to 6 days per week will provide
  the high training volume necessary to stimulate
  further gains in muscle strength and size.

41
ACSM Recommendations

• The ACSM recommends one set of 8-10 exercises
  that condition the major muscle groups 2-3 days
  per week. (1998).

42
ACSM Recommendations

• Multiple-set regimens may provide greater
  benefits if time allows.

43
ACSM Recommendations

• Most persons should complete 8-12 repetitions of
  each exercise however, for older and more frail
  persons (approximately 50-60 years of age and
  above), 10-15 repetitions may be more appropriate.

44
Order of Exercises

• Order the exercises so that your client first
  executes multi-joint exercises -- such as the
  seated leg press, bench press and lat pull-down
  -- that involve larger muscles and more muscle
  groups.

45
Order of Exercises

• The have your client progress to single-joint
  exercises for smaller muscle groups.

46
Order of Exercises

• To avoid muscle fatigue in novice weightlifters,
  arrange the exercises so that successive
  exercises do not involve the same muscle group.

47
Order of Exercises

• This allows time for the muscle to recover.

48
Order of Exercises

• When you prescribe two or more exercises for a
  specific muscle group, instruct the average
  individual to alternate muscle groups so that the
  muscle can rest and recover between exercises.

49
Order of Exercises

• In contrast, most advanced weightlifters prefer
  to do compound-sets or tri-sets in order to
  completely fatigue a targeted muscle group.

50
Order of Exercises

• To use this system, the client performs 2
  (compound sets) or 3 (tri-sets) exercises
  consecutively for the same muscle group, with
  little or no rest between the exercises.

51
Pyramiding

• Pyramiding is a light-to-heavy system in which
  the client performs as many as 6 sets of each
  exercise.

52
Pyramiding

• Because this involves such a large volume of
  work, prescribe the pyramid system only for
  experienced weightlifters.

53
Supersetting

• Many bodybuilders also use a training system
  called supersetting.

54
Supersetting

• For supersets, the client exercises agonistic and
  antagonistic muscle groups consecutively without
  resting.

55
Supersetting

• For example, to superset the quadriceps femoris
  and hamstrings, follow a leg extension set
  immediately with a leg curl set.

56
Variations of Frequency

• Encourage your clients to workout 3 times per
  week on the days that best fit their schedules.

57
Variations of Frequency

• For advanced resistance training programs,
  prescribe a frequency of 5 to 6 days a week.

58
Variations of Frequency

• Most exercise specialists advocate a split
  routine, in which different muscle groups are
  targeted on consecutive days, in order to allow
  at least one day of recovery for each muscle
  group.

59
Variations of Training Volume

• To prevent overtraining and to optimize strength
  and power gains for peak performance, many
  athletes who train year-round divide their
  resistance training program into cycles.

60
Variations of Training Volume

• This method is known as periodization.

61
Variations of Training Volume

• Each macrocycle (usually one year), for example,
  can be divided into four, 3-month mesocycles
  preparation, first transition, competition, and
  second transition phases.

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Variations of Training Volume

• The length and amount of mesocycles vary with the
  number of competitions.

63
Variations of Training Volume

• You will need to modify the training volume and
  intensity for each mesocycle.

64
Variations of Training Volume

• During the preparatory phase (mesocycle I),
  prescribe high-volume, low-intensity exercise to
  increase muscle mass and muscular endurance.

65
Variations of Training Volume

• Gradually decrease the volume of training as the
  intensity is increased during the transition
  phase (mesocycle II), culminating in peak
  performance during the competition phase
  (mesocycle III).

66
Variations of Training Volume

• For the second transition phase (mesocycle IV),
  have the athlete engage in low-intensity physical
  activities which may not include resistance
  training.

67
Circuit Training

• Circuit resistance training compares favorably
  with traditional resistance training programs for
  increasing muscle strength, especially if
  low-repetition, high-resistance exercises are
  used.

68
Isokinetic Training

• Isokinetic training involves dynamic, shortening
  contractions of a muscle group against an
  accommodating resistance that matches the force
  produced by the muscle group throughout the
  entire range of motion.

69
Isokinetic Training

• The speed of movement is controlled mechanically
  by the isokinetic exercise device.

70
Isokinetic Training

• Isokinetic training is done at speeds that vary
  between 24 and 300 degrees per second depending
  on the needs of the individual.

71
Comparison

• All of the resistance training methods are
  effective for developing strength and muscle
  endurance.

72
Comparison

• Dynamic training is preferable to static training
  (isometric) because dynamic training develops
  greater strength and muscular endurance.

73
Comparison

• Motivation is generally superior with dynamic
  training, because the individual receives visual
  feedback concerning the amount of weight lifted,
  and can set explicit goals.

74
Comparison

• Static exercise can effectively counteract
  strength loss and muscular atrophy when a body
  part is temporarily immobilized due to injury.

75
Comparison

• Static exercise is also especially useful when
  circumstances do not allow the use of dynamic
  exercise (e.g., limited space and equipment).

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Comparison

• Isokinetic exercise combines the advantages of
  dynamic (full range of motion) and static
  (maximum force exerted) exercise.

77
Comparison

• Since the resistance is accommodating, isokinetic
  training overcomes the weakness of using either a
  constant or variable resistance exercise mode.

78
Comparison

• A major advantage of isokinetic training over
  traditional forms of training is that little or
  no muscle soreness results because the muscles do
  not contract eccentrically.

79
Comparison

• In addition, isokinetic training as fast speeds
  apparently produces strength gains not only at
  the training velocity but also at speeds slower
  than the training velocity.

80
Comparison

• Isokinetic training is not the best choice,
  however, when the goal of training is an increase
  in muscle size.

81
Comparison

• Eccentric contractions apparently are essential
  for muscle hypertrophy.

82
Steps for Developing a Resistance Training Program

• 1. In consultation with your clients, identify
  the primary goal of the program (i.e., strength,
  muscular endurance, muscle size, or muscle
  toning) and ask them how much time they are
  willing to commit to this program.

83
Steps for Developing a Resistance Training Program

• 2. Based on your clients goals, time commitment,
  and access to equipment, determine the type of
  resistance training program (i.e., dynamic,
  static, or isokinetic).

84
Steps for Developing a Resistance Training Program

• 3. Using results from your clients muscular
  fitness assessment, identify specific muscle
  groups that need to be targeted in the exercise
  prescription.

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Steps for Developing a Resistance Training Program

• 4. In addition to core exercises for the major
  muscle groups, select additional exercises for
  those muscle groups targeted in step 3.

86
Steps for Developing a Resistance Training Program

• 5. For novice weightlifters, order the exercises
  so the same muscle group is not exercised
  consecutively.

87
Steps for Developing a Resistance Training Program

• 6. Based on your clients goals, determine
  appropriate starting loads, repetitions, and sets
  for each exercise, as well as frequency of the
  workouts.

88
Steps for Developing a Resistance Training Program

• 7. Set guidelines for progressively overloading
  each muscle group.

89
Muscular Fitness

• Caution is advised for training that emphasis
  lengthening (eccentric) contractions, compared to
  shortening (concentric) or isometric
  contractions, as the potential for skeletal
  muscle soreness is accentuated.

90
Muscular Fitness

• Resistance training for the average participant
  should be rhythmical, performed at a
  moderate-to-slow speed, involve a full range of
  motion, and not interfere with normal breathing.

91
Muscular Fitness

• Heavy resistance exercise combined with
  breath-holding can cause a dramatic, acute
  increase in both systolic and diastolic blood
  pressure (Valsalva Maneuver).