Chapter 6Developing Muscular Fitness

A Wellness Way of LifeNinth EditionRobbins/Powers/Burgess

© 2011 McGraw-Hill Higher Education. All rights reserved.

Chapter 6 ObjectivesAfter reading this chapter you will be able to:1. Identify five benefits of and five cautions for

resistance training.2. Identify differences between training programs for

strength and programs for muscular endurance.3. Describe two basic types of muscular exercise and

give an example of each.4. Define three principles of resistance training.5. Identify correct safety guidelines for weight training.6. Describe four types of resistance training

programs.7. Explain how muscular fitness contributes to

wellness.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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

© JupiterImages

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

Types of Muscles Slow 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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

Biceps curl demonstrating muscle function.

Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

Resistance training

can shape and

tone muscles.

Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

Resistance Training Programs

Weight Training Shaping and toning without weights Stability Balls Pilates Elastic Resistance Partner Resistance

© 2011 McGraw-Hill Higher Education. All rights reserved.

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

© 2011 McGraw-Hill Higher Education. All rights reserved.

Weight Training Exercises

Figure 6-3

© 2011 McGraw-Hill Higher Education. All rights reserved.

Free Weight Exercises

Figure 6-4

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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. 30-60 seconds between reps.

© 2011 McGraw-Hill Higher Education. All rights reserved.

Major Muscles of the Body (Front)

Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

© 2011 McGraw-Hill Higher Education. All rights reserved.

Major Muscles of the Body (Back)

Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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.

© 2011 McGraw-Hill Higher Education. All rights reserved.

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?

© 2011 McGraw-Hill Higher Education. All rights reserved.

Questions?

© 2011 McGraw-Hill Higher Education. All rights reserved.