1. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 Chapter 7 Muscular Strength & Endurance 1. Benefits of Strength Training 2. Will females bulk up? 3.Training Guidelines: Resistance – Reps- Sets – Rest 4. Nutrition for Muscle Growth

2. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Benefits of Strength Training – Increases or maintains muscle and a higher resting metabolic rate – Encourages weight loss and maintenance – Decreases the risk for injury – Prevents osteoporosis – Reduces chronic back pain and alleviates arthritic pain – Improves posture, personal appearance, self-image, helps sport skills, promotes joint stability

3. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Benefits of Strength Training – Aids in childbearing – Improves cholesterol levels – Helps control blood sugar, decreases risk of diabetes – Promotes psychological well-being – May help lower the risk of high blood pressure and diabetes – Used daily: sitting, walking, running, lifting and carrying objects, doing housework, enjoying recreational activities

4. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Benefits of Strength Training Data indicates that strength training can enhance quality of life – Improves balance and restores mobility – Makes lifting and reaching easier – Decreases the risk for injuries and falls – Strengthens the bones and preserves bone mineral density, decreasing the risk for osteoporosis Increases muscle mass or size, known as muscle hypertrophy, thereby increasing metabolism vs. atrophy

5. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Gender Differences Steroids produce detrimental side effects in women--hypertension, fluid retention, decreased breast size, deeper voice, whiskers and other atypical body hair growth

6. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Steroids A point of controversy is the use of anabolic steroids and human growth hormones in the sport of body building Anabolic steroid use in general can lead to serious health consequences

7. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Detrimental Effects from Using Anabolic Steroids

8. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Strength vs Endurance Muscular strength: The ability of a muscle to exert maximum force against resistance Muscular endurance: The ability of a muscle to exert submaximal force repeatedly over time

9. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Modes of Training Isometric training: muscle contractions produce little or no movement as in pushing or pulling against an immovable object Dynamic training: muscle contractions produce movement Concentric contraction: muscle shortens Eccentric contraction: muscle lengthens (lowering weights – more effective in producing hypertrophy & muscle soreness)

10. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Strength Training Guidelines Resistance: intensity or the amount of weight lifted Reps: number of times (8-12 depending on goals) Overload: demands on muscle must be progressively increased over time to improve Sets: the number of repetitions performed for a given exercise (3 or more for greater results)

11. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Strength Training Guidelines Rest: muscles should be rested for about 2-3 days after a max workout to recover 6-8 weeks to achieve gains Order: cardio or strength training first?

12. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Strength Training Programs Upper Body – Lower Body Split Routine by muscle group – Chest – Triceps – Legs – Back – Biceps - Shoulders Superset: 2 exercises in a row Pyramid (6 sets: 12, 10, 8, 6, 12, 12) 21’s

13. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Nutrition Guidelines Protein & Complex Carbs Before Lifting – (Peanut Butter & Jelly, Tuna/Turkey Sandwich, Milk, Yogurt, Fruit, Nuts, Smoothie) After Lifting: 30 – 60 minute window – Complex Carbs– (Restores Muscle Glycogen) – Protein- ( Increases Growth Hormone Levels)

14. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 Chapter 7 Muscular Strength & Endurance 1.Benefits of Strength Training 2.Will females bulk up? 3.Training Guidelines: Resistance – Reps- Sets – Rest 4.Nutrition for Muscle Growth

15. © 2010 Cengage-Wadsworth 1 2 3 4 5 6 7 810 9 Lab 7A (Pages 275-276) Muscular Strength & Assessment