1. Chapter 6 Developing Muscular Fitness
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
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2. Chapter 6 Objectives After reading this chapter you will be able to:
Identify five benefits of and five cautions for resistance training.
Identify differences between training programs for strength and programs for muscular endurance.
Describe two basic types of muscular exercise and give an example of each.
Define three principles of resistance training.
Identify correct safety guidelines for weight training.
Describe four types of resistance training programs.
Explain how muscular fitness contributes to wellness.
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3. Benefits of Resistance Training
Weight control
Appropriate weight gain
Appearance
Time economy
Energy
Performance
Injury prevention
Bone strength
Flexibility
Balance
Cardiovascular health
Psychological and social benefits
Can be done at any age
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4. Cautions for Resistance Training
Not a complete exercise program.
Does not develop cardiovascular endurance.
Risk of injury.
Trouble accessing equipment.
Can result in mild soreness.
Individuals with cardiovascular issues should seek medical guidance.
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5. Types of Muscles Slow twitch Fast twitch
High aerobic capacity but low power
Primarily endurance type activities
Fast twitch
Generates more force but fatigues quickly
Primarily anaerobic short bursts of activity
Ratio of Slow to Fast twitch is genetically determined.
Contracting muscle is the agonist and opposing muscle is the antagonist.
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6. Biceps curl demonstrating muscle function.
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Biceps curl demonstrating muscle function.
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7. Determinants of Muscular Fitness Gains
Muscle fiber recruitment
All or nothing principle
Proportion of fibers recruited
Temporary muscle failure occurs after enough fibers are fatigued
Muscle atrophy and hypertrophy
Atrophy – grow weaker and smaller in size
Hypertrophy – grow stronger and larger in size
Gender differences
Men have a higher potential for hypertrophy due to increased hormones such as testosterone and androgen which promote muscle growth.
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8. Types of Resistance Training
Static (Isometric) Exercise
Muscle contracts but does not change length or create movement.
Not widely used due to poor potential for great strength gains.
Dynamic (Isotonic) Exercise
Muscle contracts, shortens and movement occurs.
Most widely used form of resistance training.
Concentric contraction – muscle shortens as it overcomes resistance.
Eccentric contraction – muscle lengthens and contracts at the same time.
The resistance can be consistent or variable.
Isokinetic
Isotonic training where speed of movement is controlled.
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9. Resistance training can shape and tone muscles.
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Resistance training
can shape and
tone muscles.
Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess
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10. Principles of Resistance Training
Progressive Overload
To stimulate strength or endurance, a muscle must be gradually overloaded or forced to work at a higher effort. Number of reps or resistance must increase.
Specificity
Program must be designed with appropriate guidelines to achieve desired results, i.e., speed of contraction, number and types of exercises, type of resistance, etc.
Recovery
Improvements occur during recovery, which gives the muscle fibers time to repair and grow. Should allow 2-3 days of rest between sessions for a muscle group.
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11. Guidelines for Developing Muscular Fitness
In increasing muscular strength, endurance, or power, the key variables are resistance, repetitions, and speed.
Resistance – higher resistance is related to higher strength gains.
Repetitions – higher number of repetitions is related to higher endurance.
Power – function of strength and speed.
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12. Developing Muscular Fitness
Sequence
Work large muscles first. End with smaller muscle groups.
Form
Use proper form to avoid injury. Never trade poor form for higher quantity of weight.
Rest between sets
1 to 2 minutes for general fitness program
2 to 4 minutes for strength program
Muscle balance
Develop proportional strength in pairs: biceps/triceps, pectorals/trapezium-rhomboids, abdominals/lower back, hamstrings/quadriceps, gastrocnemius/anterior tibialis, and deltoids/latissimus dorsi (figure 6-2a and 6-2b)
Breathing
Exhale as you push or pull, inhale as you lower the weight.
Speed of movement
Slow controlled manner – 2 seconds to lift or pull, 2 to 4 seconds to lower the weight.
Avoid jerky movements.
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13. Resistance Training Programs
Weight Training
Shaping and toning without weights
Stability Balls
Pilates
Elastic Resistance
Partner Resistance
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14. Weight Training Use proper equipment for your goals
Follow weight room etiquette
Establish your workload
Increase you workload appropriately
Incorporate variety
Be aware of common discomforts and training errors
Avoid performance aids
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15. Weight Training Exercises
Figure 6-3
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16. Free Weight Exercises Figure 6-4
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17. How to Begin Single set of 8 to 12 exercises.
If time permits, perform more sets.
Minimum of two to three intense workouts a week is recommended.
Establish your workload.
When you can do 12 reps, increase the amount of weight you are lifting.
Incorporate variety by changing workload, recovery period, number of sets, reps, rhythm, and number or order of lifts.
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18. Resistance Training Mistakes to Avoid
Holding your breath during lifting.
Lifting too heavy a weight.
Arching the back.
Using momentum to kick the weight up.
Doing reps too quickly.
Not using full range of motion.
Not wiping off sweat.
Going too deep in squats or leg press.
Letting ankles roll out when legs are loaded.
Working on only problem or favorite areas.
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19. Rx for Muscular Fitness
Health fitness: 1-2 sets of 8-12 reps at 70 to 75% of 1 rep max. 1-2 minutes between sets.
Muscular strength: 1-3 sets of 5-8 reps at 80 to 90% of 1 rep max. 2-4 minutes between sets.
Muscular endurance: 1-3 sets of 20 reps at 50 to 60% of 1 rep max seconds between reps.
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20. Major Muscles of the Body (Front)
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Major Muscles of the Body (Front)
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21. Major Muscles of the Body (Back)
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Major Muscles of the Body (Back)
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22. Rx for Action
While watching TV, use your exercise band during commercials.
While sitting, do abdominal isometric contractions or press knees together hard for 6 seconds, 5-10 times to tone inner thighs.
Treat yourself with an exercise ball and video to add variety to your exercise program.
Carry and load your own groceries; take the stairs instead of the elevator.
If you usually use weight machines, make an appointment for instruction on free weights or vice versa.
Try a personal trainer for a session to check your form and make suggestions for improvements.
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23. What Do You Think?
Do you engage in resistance training? If not, are you willing to start?
What benefits apply to you?
Would your goals be directed toward muscular strength, muscular endurance or a combination?
What type of resistance training program would be best for you?
How would muscular fitness contribute to your overall wellness?
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24. Questions?
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