4 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution...

4

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

Chapter


4-2

Basic Muscle Physiology and the Effects of Strength Training

Assessing Muscular Strength and Endurance

Creating a Successful Training Program Weight Training Exercises


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Muscles make up more than 40% of body mass Muscular strength

and endurance are vital to health, wellness, and overall quality of life


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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


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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


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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


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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


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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


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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


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Static (isometric) exercise: Exercise involving a muscle contraction without a change in the muscle length


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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


4-13

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


4-14

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


4-15

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


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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


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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


4-18

Resistance bands Exercise (stability) balls Vibration training Pilates Medicine balls, suspension training,

stones, and carrying exercises Cross training


4-19

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


4-20

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


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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


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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


4-23

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


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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


4-27

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


4-28

Most substances are ineffective, and many are dangerous

A balanced diet is thebest nutritional strategy


4-29

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)


4-30

Performance Aids Metabolic-optimizing meals for athletes Nitric Oxide Boosters Prescription appetite suppressants Protein, amino acids,

polypeptide supplements


4-31

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


4-32

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


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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

4 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution...

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