Peter Walters 6 chapter Muscular Strength Assessment and Training

Learning Objectives Outline the benefits of strength training. Learn how to evaluate muscular strength and endurance. Understand basic muscle anatomy. Identify four primary types of resistance training. Outline a beginning strength-training program. Learn seven guidelines for safe weightlifting.

Benefits of Strength Training Shapes your body Helps boost fat burning metabolism Builds strong bones Enables endurance

Shapes Your Body © Photo courtesy of Zachary Wenger (continued) © Photo courtesy of Zachary Wenger

Shapes Your Body (continued) © Photo courtesy of Zachary Wenger

Changes in Body Composition as a Result of Strength and Endurance Training ExerciseWeight change FatMuscle Strength + endurance −8.0 lb (3.63 kg) −10.0 lb (4.54 kg) +2.0 lb (.91 kg) Endurance only −4.0 lbs (1.81 kg) +0 lbs

Boosts Fat-Burning Metabolism (continued) © Photo courtesy of Zachary Wenger

Boosts Fat-Burning Metabolism (continued) © Photo courtesy of Zachary Wenger

Builds Strong Bones Most people know that systematic overload training strengthens muscles, but many people do not realize that it strengthens bones as well.

Enables Endurance Weight training enables harder and longer work. The ability to do physical work is called functional capacity.

Assessing Muscular Strength and Endurance Muscular strength: The ability of a muscle or muscle group to generate maximal force. Muscular endurance: The ability of a muscle or muscle group to perform repeated submaximal contractions or to maintain an isometric contraction.

Assessment Measures Grip test One-minute push-up test One-minute sit-up test Bench press one-repetition maximum (1RM) Leg press one-repetition maximum (1RM)

Basic Muscle Anatomy Reprinted, by permission, from R. Behnke, 2006, Kinetic anatomy, 2 nd ed. (Champaign, IL: Human Kinetics), 14. (continued)

Basic Muscle Anatomy (continued) Reprinted, by permission, from R. Behnke, 2006, Kinetic anatomy, 2 nd ed. (Champaign, IL: Human Kinetics), 14.

Types of Strength Training 1.Isometric 2.Isokinetic 3.Isotonic 4.Variable resistance

Your Beginning Strength-Training Program: 10 Questions 1.What am I supposed to do on the first day of any phase? 2.How do I determine how much weight to start with? 3.Why just one hard set? 4.What do I write on the workout card? 5.How quickly should I progress? (continued)

Your Beginning Strength-Training Program: 10 Questions (continued) 6.Can I substitute an exercise I like better than the ones listed? 7.Do I need to complete the exercises in this order? 8.Why so many different workouts? 9.What do I do after completing all three workout phases? 10.Do I need to warm up before each exercise session?

Seven Guidelines for Lifting Safely 1.Warm up before you lift. 2.Always practice proper form. 3.Progress slowly. 4.Use the equipment properly. 5.Always wear shoes; remove your jewelry. 6.Use proper breathing technique. 7.Have someone spot you on potentially dangerous exercises.