Muscular Fitness

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Muscular Fitness

• Forrest Dolgener, Ph.D.
• Professor

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Health Benefits

• Increased bone density
• Increased HDL-C
• Increased muscle mass which increases BMR
• Decreased risk of low-back syndrome
• Greater stability and balance
• Improved self-image

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Muscular Strength

• Muscular strength is the maximal force that can
  be generated by a specific muscle or muscle
  group. Muscle strength is specific to
• The muscle group
• Type of contraction
• Speed of contraction
• Joint angle

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Muscular Endurance

• Muscular endurance is the ability of a muscle or
  muscle group to develop repeated force over a
  period of time or to maintain a specific
  percentage of the maximum voluntary contraction
  (MVC) for a prolonged period of time.

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Types of Muscle Contractions

• Dynamic (a.k.a. isotonic)
• Concentric
• Shortening contractions
• Moves mass against gravity
• Eccentric
• Lengthening
• Resists gravity acting on a mass
• Static muscle does not change length

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Gradation of Muscle Force

• Increased frequency of discharge (rate coding)
• Increased number of motor units recruited

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Factors Determining Torque Produced by Muscle

• Physiological Factors
• Number of motor units recruited
• Types of fibers recruited
• Length of muscle
• Mechanical Factors
• Length of lever arm
• Angle of pull

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Strength Testing Modes

• Static
• Dynamic
• Constant resistance
• Variable resistance
• Isokinetic

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Muscular Endurance Testing Modes

• Static ( of 1 RM)
• Dynamic
• of 1 RM
• of body weight
• Isokinetic

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Fundamental Concepts of Progression

• Progressive overload
• Specificity
• Variation
• Periodization
• Classic (linear) model
• Undulating (nonlinear) model

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Interaction of Loading Reps
Power??
Strength
Endurance
1 2 4 6 8 10 12 14 16.. Repetitions Maximum
Heavy(100) Moderate (70) Light
(50) Resistance
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Program Variables

• Muscle action
• Loading
• Training Volume
• Exercise selection
• Exercise order
• Rest Periods

• Velocity of Muscle Action
• Frequency
• Free weights vs machines

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Muscle Action

• Novice Concentric and eccentric
• Intermediate Concentric and eccentric
• Advanced Concentric and eccentric

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Loading

• Novice Intermediate
• 60-70 of 1 RM or 8-12 RM
• 2-10 increase for RM loading
• Advanced
• 80-100 of 1 RM or 1-5 RM
• Periodized schedule
• 2-10 increase for RM loading

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Training Volume

• Novice 1-3 sets
• Intermediate 2-3 sets
• Advanced 3-6 sets
• Training volume increase should be no more than
  10 every 2-4 weeks

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Exercise Selection

• Both single and multi-joint exercises should be
  used
• Less risk of injury with single joint exercises
• More transfer to performance with multi-joint
  exercise

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Exercise Order

• When training all major muscle groups in a single
  session
• Large muscles before small
• Multi-joint before single
• Split Routine
• Large before small
• Multi-joint before single
• Rotation of agonist/antagonist

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Rest Periods

• For all levels
• For multi-joint, high resistance and large muscle
  exercises 2-3 minutes
• For single-joint, small muscle exercises or lower
  resistance 1-2 minutes
• May alternate muscle groups with little or now
  rest in order to shorten total exercise time

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Velocity of Muscle Action

• Novice
• Slow (2-4 sec for each phase)
• Moderate (1-2 sec for each phase)
• Intermediate should use moderate velocities
• Advanced should use slow to fast (lt1 sec for each
  phase)

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Frequency

• Novice should train the entire body 2-3 days per
  week.
• Intermediate
• 2-3 days per week for total body
• 3-4 days per week such that each muscle group is
  trained 1-2 days per week
• Advanced
• 4-6 days per week with 2-3 days per week for each
  major muscle group
• Multiple sessions per day may be used if recovery
  is optimized

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Factors Affecting the Ability to Hypertrophy
Muscle

• Muscle Type
• Genetics
• Hormones
• Nutrition
• General nutrition
• Supplementation
• Training

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MODEL OF NEURAL AND HYPERTROPHIC FACTORS
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Training for Hypertrophy

• Loading
• 70-100 of 1 RM
• 1-12 Reps with majority 6-12
• 3-6 sets
• Periodized
• Rest periods of 1-2 minutes except in heavy
  loading of core exercises when 2-3 minutes of
  rest are recommended

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Training for Muscular Power

• Power Work/Time
• Power is optimized using more explosive movements
  on top of a good strength base
• Light to moderate loading (30-60 1 RM) performed
  at an explosive velocity

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Factors Determining Flexibility of a Joint

• Joint capsule 47
• Muscle and its fascia 41
• Tendons and ligaments 10
• Skin 2

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Types of Stretching

• Ballistic (dynamic) Stretching
• Static Stretching
• PNF Stretching

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Flexibility Prescription

• Mode Static or PNF
• Number of exercises Depends
• Frequency 2-3 days per week
• Intensity to point of obvious tension but not
  pain
• Duration 10-30 seconds
• Repetitions 3-4

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