CHAPTER 8 PRINCIPLES OF STRENGTH TRAINING ASSESSMENT AND PRESCRIPTION

Key Terms / Affiliated w/Wt. Training Metabolism booster Metabolism booster Ease of daily activities Ease of daily activities Hypertrophy – increase in muscle size Hypertrophy – increase in muscle size Testosterone/ Androgen – key muscle building hormones Testosterone/ Androgen – key muscle building hormones Anabolic steroids – pros and cons Anabolic steroids – pros and cons –Acne – Cancer – Psychological probs. - Death

Assessment of Muscular Strength Muscular strength – maximum force against a resistance. Muscular strength – maximum force against a resistance. Muscular endurance – submax force over repeated reps over time. Muscular endurance – submax force over repeated reps over time. One rep maximum – the max amount of resistance one can lift in a single effort. One rep maximum – the max amount of resistance one can lift in a single effort.

Assessments Hand grip test – maximal effort Hand grip test – maximal effort Muscular Endurance tests – Muscular Endurance tests – –Bench jump ups –Modified dips –Modified push-ups –Bent-leg-curl ups –Abdominal crunch

Strength Training Terms Atrophy – decrease in size of cell – occurs in 6 hours Atrophy – decrease in size of cell – occurs in 6 hours Motor neurons – connect CNS to muscle Motor neurons – connect CNS to muscle Overload Principle – increase in threshold – the demands on system Overload Principle – increase in threshold – the demands on system Specificity – train what you want to improve Specificity – train what you want to improve

Muscle Fiber Types Slow twitch muscle fibersSlow twitch muscle fibers »Red fibers - Type I »Non-explosive movements the Gazelle the Gazelle Fast twitch –Fast twitch – »White fibers – type 2 »Explosive movements – the Lion

Training Terms Isometric training Isometric training Isotonic Training Isotonic Training Isokinetic training Isokinetic training Dynamic training Dynamic training Concentric Concentric Eccentric Eccentric Free / Fixed weights Free / Fixed weights

Training Protocol Sets & Reps Sets & Reps –3-4 sets with reps (depending on goals) – best for beginners. –More advanced - begin to shift and change their sets and reps depending on goals. Frequency of Training Frequency of Training –You should rest 2-3 days after each muscle training bout (except abs and calves).

Plyometrics and Functional Training Improving strength, speed, balance and explosiveness through functional activities. Improving strength, speed, balance and explosiveness through functional activities. –Activities that mimic real life movements. –Your weights are not as heavy