1. 4 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. Chapter

2. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-2 Basic Muscle Physiology and the Effects of Strength Training  Basic Muscle Physiology and the Effects of Strength Training  Assessing Muscular Strength and Endurance  Creating a Successful Training Program  Weight Training Exercises

3. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-3 Introduction  Muscles make up more than 40% of body mass  Muscular strength and endurance are vital to health, wellness, and overall quality of life

4. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-4 Muscle Fibers  Muscle fiber: Single muscle cell, usually classified according to strength, speed of contraction, and energy source  Myofibrils: Protein structures that make up muscle fibers  Hypertrophy: Increased size of muscle fiber  Atrophy: Decrease in size of muscle fiber  Hyperplasia: Increase in number of muscle fibers

5. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-5 Muscle Fibers  Slow-twitch fibers: Red muscle fibers that are fatigue-resistant but have a slow contraction speed and a lower capacity for tension  Fast-twitch fibers: White muscle fibers that contract rapidly and forcefully but fatigue quickly  Power: Ability to exert force rapidly

6. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-6 FIGURE 4.1 Components of skeletal muscle tissue

7. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-7 Motor Units  Motor unit: A motor nerve (one that initiates movement) connected to one or more muscle fibers  Muscle learning: Improvement in the body’s ability to recruit motor units brought about through strength training

8. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-8 Metabolic and Heart Health  Strength training helps prevent and manage cardiovascular disease (CVD) and diabetes:  Improving glucose metabolism  Increasing maximal oxygen consumption  Reducing blood pressure  Increasing HDL cholesterol and reducing LDL cholesterol  Improving blood vessel health

9. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-9 Assessing Muscular Strength and Endurance  Repetition maximum (RM): Maximum amount of resistance that can be moved a specified number of times  1-RM is maximum amount of weight that can be lifted one time; 5-RM is maximum weight that can be lifted five times  Repetitions: Number of times an exercise is performed during one set

10. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-10 Benefits of Muscular Strength and Endurance  Tendon: Tough band of fibrous tissue; connects a muscle to a bone or other body part and transmits force exerted by muscle  Ligament: Tough band of tissue; connects ends of bones or supports organs  Cartilage: Tough, resilient tissue that acts as cushion between the bones in a joint  Testosterone: Principal male hormone responsible for secondary sex characteristics and increasing muscle size

11. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-11 Static Versus Dynamic Strength Training Exercises  Static (isometric) exercise: Exercise involving a muscle contraction without a change in the muscle length

12. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-12 Static Versus Dynamic Strength Training Exercises  Dynamic (isotonic) exercise: Exercise involving a muscle contraction with a change in the muscle length  Concentric muscle contraction: Dynamic contraction where muscle gets shorter as it contracts  Eccentric muscle contraction: Dynamic contraction where muscle lengthens as it contracts; also called a pliometric contraction

13. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-13 Static Versus Dynamic Strength Training Exercises  Dynamic exercise  Constant resistance exercise: Type of dynamic exercise that uses a constant load throughout a joint’s entire range of motion  Variable resistance exercise: Type of dynamic exercise that uses a changing load, providing a maximum load throughout the joint’s entire range of motion

14. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-14 Static Versus Dynamic Strength Training Exercises  Dynamic exercise  Eccentric (pliometric) loading: Loading the muscle while it is lengthening; sometimes called negatives  Plyometrics: Rapid stretching of a muscle group that is undergoing eccentric stress (the muscle is exerting force while it lengthens), followed by a rapid concentric contraction

15. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-15 Static Versus Dynamic Strength Training Exercises  Dynamic exercise  Speed loading: Moving a load as rapidly as possible  Kettlebell: A large iron weight with a connected handle; used for ballistic weight training exercises such as swings and one-arm snatches  Isokinetic: The application of force at a constant speed against an equal force

16. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-16 Creating a Successful Strength Training Program  Comparing static and dynamic exercise  Static exercises require no equipment, build strength rapidly, and are useful for rehabilitating joints  Dynamic exercises can be performed with or without equipment  The type of exercise will depend upon individual goals, preferences, and access to equipment

17. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-17 Weight Machines, Free Weights, and Body Weight Exercises  Machines are safe, convenient, and easy to use  Many machines provide support for the back  Free weights require more care, balance, and coordination, but strengthen the body for life and sports  Spotter: A person who assists with a weight training exercise done with free weights

18. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-18 Other Training Methods and Types of Equipment  Resistance bands  Exercise (stability) balls  Vibration training  Pilates  Medicine balls, suspension training, stones, and carrying exercises  Cross training

19. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-19 Applying the FITT Principle  Frequency of exercise  ACSM recommends two or more non- consecutive days a week for weight training  Allow at least one day of rest  Intensity of exercise  Resistance: Amount of weight lifted determines the way the body adapts  For endurance, choose 40 to 60% of your maximum 1 RM to perform more reps

20. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-20 Applying the FITT Principle  Time of exercise: repetitions and sets  To improve fitness, you must perform enough repetitions to fatigue your muscles  Set: Group of repetitions followed by rest  The length of rest interval depends on the amount of resistance  Possible signs of overtraining include a lack of progress, chronic fatigue, decreased coordination, and chronic muscle soreness

21. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-21 Applying the FITT Principle  Type or mode of exercise  A complete weight training program works all the major muscle groups ▪ Important to balance exercises between antagonistic muscle groups ▪ Exercise the large-muscle groups first and then the small-muscle groups ▪ Order exercises to work opposing muscle groups in sequence

22. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-22 The Warm-Up and Cool-Down  Do a general warm-up and a specific warm-up for the exercises by doing repetitions with lighter weights  For cool-down, relax for 5 to 10 minutes after exercising  Post-exercise stretching may prevent post-exercise soreness

23. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-23 Getting Started and Making Progress  Begin training by choosing a weight you can easily move through 8 to 12 repetitions for one set  Gradually add weight and sets until you can perform 1 to 3 sets of 8 to 12 repetitions for each exercise ▪ As you progress, add weight according to “two-for-two” rule ▪ Expect to improve rapidly during first 6–10 weeks ▪ After that, gains come more slowly

24. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-24 FIGURE 4.2 The FITT principle for a strength training workout

25. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-25 FIGURE 4.3 A sample workout card for a general fitness strength training program

26. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-26 More Advanced Strength Training Programs  If you desire greater increases in strength, increase the load and the number of sets and decrease the number of reps  Periodization (cycle training) in which the sets, reps, and intensity of exercise vary, may be useful for gaining strength

27. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-27 Weight Training Safety  Use proper lifting technique  Use spotters and collars with free weights  Be alert for injuries  Report injuries to your instructor or physician  R-I-C-E  Consult a physician if unusual symptoms occur

28. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-28 A Caution About Supplements and Drugs  Most substances are ineffective, and many are dangerous  A balanced diet is the best nutritional strategy

29. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-29 A Caution About Supplements and Drugs  Performance Aids  Beta-agonists  Caffeine  Chromium Picolinate  Creatine Monohydrate  Diuretics  Energy Drinks  Ephedra  Erythropoietin  Ginseng  Green tea extract  Growth hormone  Human chorionic gonadotropin (HCG)  Beta-hydroxy beta- methyl butyrate (HMB)  Insulin  Insulin-like growth factor (IGF-1)

30. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-30 A Caution About Supplements and Drugs  Performance Aids  Metabolic-optimizing meals for athletes  Nitric Oxide Boosters  Prescription appetite suppressants  Protein, amino acids, polypeptide supplements

31. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-31 Weight Training Exercises  Body Weight  Air Squats  Lunges  Burpees with a Push-Up  Curl-Up or Crunch  Spine Extension (“Bird Dog”)  Isometric Side Bridge  Thrusters  Overhead Squats  Front Plank  Push-Ups

32. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-32 Weight Training Exercises  Free Weights  Bench Press  Pull-Up  Shoulder Press (Overhead or Military Press)  Upright Rowing  Biceps Curl  Lateral Raise  Squat  Heel Raise  Kettlebell Swing  Kettlebell One-Arm Snatch  Kettlebell or Dumbbell Carry (Suitcase Carry

33. Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4-33 Weight Training Exercises  Weight Machines  Bench Press (Chest or Vertical Press) Weight Machines  Lat Pull  Assisted Pull-Up  Overhead Press (Shoulder Press)  Biceps Curl  Pullover  Lateral Raise  Triceps Extension  Assisted Dip  Leg Press  Leg Extension (Knee Extension)  Seated Leg Curl  Heel Raise