Basic Concepts of Strength Development

What is Strength? Muscular Strength: ability of a muscle or group of muscles to generate force Absolute strength: maximal amount of force that can be generated during 1 maximal effort. Dynamic strength: ability of a muscle to contract repeatedly over a period of time. Muscular Endurance: ability to contract muscles many times without tiring or to hold one contraction for a long time

Elements of Muscular Fitness Strength: ability to exert force Endurance: ability to continue work over an extended period of time (Cardiovascular endurance is most important, why?) Flexibility: ability to move easily through complete normal ranges of motion around a joint

What is Muscle? Made up of 75% water and 25% protein. 3 types of muscle: 1.) Smooth: walls of internal organs, stomach and blood vessels 2.) Cardiac: heart 3.) Skeletal: attach to bones making movement possible

Roles Muscles Play Agonist: Prime mover, muscle primarily responsible to produce movement. Antagonist: Muscle in opposition to the agonist. Stabilizers: Hold the joint steady while other muscles produce movement. Aid in the contraction. Neutralizers: Muscles that contract to prevent unwanted action. Bench Press Agonist: Pecs, Triceps Antagonist: Lats Stabilizers: Anterior Deltoids Neutralizers: Forearms

Types of Muscle Contractions Isometric (static) - No movement occurs at the joint although force is generated Isotonic (dynamic) When is the muscle at it’s strongest?

General Training Principles The Principle of Overload: the body will function better if increased demands are placed upon it F= Frequency I= Intensity T= Time

General Training Principles The principle of progression: Allows you to increase your workload when your body adapts to the current load. The principle of specificity: Occurs when specific exercises are done that closely resemble the specific activities performed.

General Training Terms Repetitions (reps) – the number of consecutive times you do an exercise Set – one group of repetitions Hypertrophy – increase in muscle size Atrophy – decrease in muscle size Resistance – a force that acts against your muscles 1 rep max (1RM) – amount of weight lifted one time Plyometrics- develops power with explosive movements

10 Principles of Resistance Exercise 1.) Warm-up: Light running, light lifting, dynamic stretching to help improve blood flow and flexibility, & to reduce chance of injury. 2.) Exercise Range of Motion: To strengthen entire muscle, complete exercise through fullest possible range of motion that the joint allows. Muscle is conditioned through its entire length. 3.) Exercise Speed: It should take approx. 1 sec. to complete every 90 degrees of joint motion. 4.) Breathing: Exhale during concentric phase (POSITIVE PHASE) of exercise. Inhale during eccentric phase (NEGATIVE PHASE). Ex. Bench Press: Exhale to push, Inhale to bring bar back down. Why we breatheWhy we breathe

10 Principles of Resistance Exercise 5.) Recommended # of Repetitions: Strength: more weight less reps (3-5 reps per exercise – 80%-90% of MAX) Endurance: Less weight more reps (13-25 reps per exercise – 50%-60% of MAX) Combination: benefits in strength and endurance (6-12 reps per exercise – 65%-75% of MAX) Pyramid System: decrease reps while increase weight 6.) Rest Between Sets: 60 to 90 seconds of rest, may vary w/ the individual and/or exercise intensity. 7.) Rest Between Repetitions: When applicable, a 1-2 second pause is recommended between each repetition.

10 Principles of Resistance Exercise 8.) Recommended # of Sets: dependent upon the fitness level and intensity. Generally, 1-3 sets of exercise are recommended per body part. 9.) Increasing Workload: The rule of thumb is to increase the weight load by 2-5% when progression is to take place. This normally occurs when the final repetitions of the last performed set are completed easily. 10.) Exercise Intensity: The goal is to achieve momentary muscle failure on each set. Momentary muscle failure refers to total fatigue or failure on the final predetermined repetition of each set.

Nutrition/Supplements Carbohydrates (60% total kcal) are the body’s primary source of energy. Carbs Fat (stored energy) Protein Protein: repair and build muscle and all body systems When weight training, a general rule, 1 gram of protein per pound of body weight. Fat (20% kcal): Energy (storage), heat, body structure. Creatine Androstenodione is converted intro a steroid once in the body. Anabolic steroids increase testosterone. Many health risks are associated with taking anabolic steroids. H2O= Most Important Nutrient Taking excessive amounts of vitamins can be harmful; use both diet and exercise to lose weight

Anterior Deltoid Pectoralis Major Rectus Abdominis External Oblique Quadriceps Biceps Brachaii Adductor Muscles

Trapezius Posterior Deltoid Latissimus Dorsi Biceps Femoris (Hamstrings) Calf Muscles Triceps Brachii Gluteus Maximus

General Strength Training Exercises Exercise: Arm curls: Arm extensions: Military press: Lat pull down: Bent knee sit-up: Side bends: Bench press: Squat / leg press: Leg curl: Rows: Muscles Developed: Biceps, brachialis Triceps Deltoids, triceps Latissimus dorsi, trapezius, deltoids Rectus abdominis Internal & external obliques Pectoralis major, triceps, deltoids Gluteals, hamstrings, quadriceps Hamstrings Trapezius, latissimus dorsi, deltoids