Developing Developing FlexibilityFlexibility and and

Muscular FitnessMuscular Fitness

AtAt one time physical fitness programs consisted one time physical fitness programs consisted almost entirely of strength and flexibilalmost entirely of strength and flexibiliity exercises. ty exercises.

Today, as the emphasis on balanced fitness grows, Today, as the emphasis on balanced fitness grows, muscular strength, muscular endurance, and muscular strength, muscular endurance, and flexibility are assuming new importance. flexibility are assuming new importance.

They can enhance the ability to perform daily tasks They can enhance the ability to perform daily tasks and athletic performance. and athletic performance.

Muscular fitness makes it easier to perform routine Muscular fitness makes it easier to perform routine activities such as carrying groceries upstairs, lifting a activities such as carrying groceries upstairs, lifting a child, and moving the couch. It is perhaps the most child, and moving the couch. It is perhaps the most important fitness component for older adults because important fitness component for older adults because muscular fitness is essential for carrying out muscular fitness is essential for carrying out activities of daily living that help maintain functional activities of daily living that help maintain functional independence. independence.

Flexibility enables us to reach, bend, twist, and Flexibility enables us to reach, bend, twist, and perform movements without excessive tightness or perform movements without excessive tightness or stiffness. stiffness.

Enhanced muscular fitness allows us to perform Enhanced muscular fitness allows us to perform vigorous activities with less risk of straining muscles vigorous activities with less risk of straining muscles or connective tissue, and so it is important in the or connective tissue, and so it is important in the prevention and rehabilitation of injuries.prevention and rehabilitation of injuries.

FLEXIBILITYFLEXIBILITY

The ability to move the joints through their full range The ability to move the joints through their full range is an asset that can be maintained throughout life. is an asset that can be maintained throughout life.

As children, we are naturally flexible, but as we age, As children, we are naturally flexible, but as we age, flexibility tends to decrease. flexibility tends to decrease.

Disuse, injury, excessive body fat, and muscle Disuse, injury, excessive body fat, and muscle imbalances are common factors in this loss of range imbalances are common factors in this loss of range of motion. of motion.

You can maintain youthful flexibility by incorporating You can maintain youthful flexibility by incorporating stretching into your regular workouts. stretching into your regular workouts.

The flexibility exercises in this section are grouped as The flexibility exercises in this section are grouped as follows: a basic fitness flexibility program with follows: a basic fitness flexibility program with exercises for joggers, walkers, aerobic dancers, exercises for joggers, walkers, aerobic dancers, cyclists, swimmers, and water exercisers and cyclists, swimmers, and water exercisers and examples of PNF partner-assisted stretches.examples of PNF partner-assisted stretches.

Benefits and CautionsBenefits and Cautions

Six main benefits can be gained from flexibility development:Six main benefits can be gained from flexibility development: • • may decrease the risk of injury. When tight muscles restrict the may decrease the risk of injury. When tight muscles restrict the

natural range of motion of a joint, the slightest unusual twist can natural range of motion of a joint, the slightest unusual twist can cause a strain or pull, such as a strained hamstring. Inflexibility cause a strain or pull, such as a strained hamstring. Inflexibility also is a precipitating factor in overuse injuries such as tendinitis, also is a precipitating factor in overuse injuries such as tendinitis, because inelastic muscles transfer excessive stress to even less because inelastic muscles transfer excessive stress to even less pliable connective tissue.pliable connective tissue.

• • counteracts age-related declines in flexibility.counteracts age-related declines in flexibility. • • It decreases aches and pains. Tight, inflexible muscles pull It decreases aches and pains. Tight, inflexible muscles pull

unevenly across joints, causing skeletal misalignment, poor unevenly across joints, causing skeletal misalignment, poor posture, unnecessary fatigue, and muscle and joint pain. Stretching posture, unnecessary fatigue, and muscle and joint pain. Stretching can alleviate these problems.can alleviate these problems.

• • It increases the ability to move freely and easily and to perform It increases the ability to move freely and easily and to perform activities such as bending down to tie your shoes, scratching your activities such as bending down to tie your shoes, scratching your back, and turning to look back as you are driving.back, and turning to look back as you are driving.

• • It enhances athletic performance. In racquetball, golf, tennis, It enhances athletic performance. In racquetball, golf, tennis, volleyball, and swimming, greater range of motion and ability to volleyball, and swimming, greater range of motion and ability to apply force through that range of motion can confer a winning apply force through that range of motion can confer a winning edge.edge.

• • It feels good. Stretching reduces muscular tension, promoting It feels good. Stretching reduces muscular tension, promoting relaxation.relaxation.

Types of FlexibilityTypes of Flexibility There are two basic types of flexibility: static and dynamic. There are two basic types of flexibility: static and dynamic. Static flexibility refers to the range of motion that can be Static flexibility refers to the range of motion that can be

achieved through a slow, controlled stretch. Static achieved through a slow, controlled stretch. Static stretching techniques are those in which you slowly stretching techniques are those in which you slowly stretch a muscle to the point of tension and hold, such as stretch a muscle to the point of tension and hold, such as in holding a sitting hamstring stretch. The stretching force in holding a sitting hamstring stretch. The stretching force is provided by gravity or the force of one limb pulling on is provided by gravity or the force of one limb pulling on another. When a muscle is stretched and held at a another. When a muscle is stretched and held at a constant length, after a period of time there is a gradual constant length, after a period of time there is a gradual loss of tension and muscle lengtheningloss of tension and muscle lengthening

Dynamic flexibility is the range of motion achieved by Dynamic flexibility is the range of motion achieved by quickly moving a limb to its limits.quickly moving a limb to its limits. Dynamic stretching Dynamic stretching programs employ swinging or ballistic moves such as a programs employ swinging or ballistic moves such as a high forward kick. high forward kick.

While both types of stretching can increase flexibility, While both types of stretching can increase flexibility, static stretching is preferred in health-related fitness static stretching is preferred in health-related fitness programs because it is highly effective and carries little programs because it is highly effective and carries little risk of muscle or joint strain.risk of muscle or joint strain.

Principles of Flexibility Principles of Flexibility DevelopmentDevelopment

Both types of flexibility are specific to the joint; that is, Both types of flexibility are specific to the joint; that is, flexibility in one leg does not guarantee identical flexibility flexibility in one leg does not guarantee identical flexibility in the other leg, and flexibility in the shoulders does not in the other leg, and flexibility in the shoulders does not ensure flexibility in the lower back. ensure flexibility in the lower back.

An individual's flexibility range for a particular joint is not An individual's flexibility range for a particular joint is not only specific but also partially genetically determined. only specific but also partially genetically determined.

Flexibility is determined by joint structure and elasticity of Flexibility is determined by joint structure and elasticity of muscle and connective tissue. muscle and connective tissue.

While you may not be able to change your genetics, you While you may not be able to change your genetics, you can improve your flexibility within your genetically can improve your flexibility within your genetically determined range of motion. determined range of motion.

Flexibility exercises are only part of a balanced fitness Flexibility exercises are only part of a balanced fitness program. The goal is to develop and maintain an adequate program. The goal is to develop and maintain an adequate range of joint motion for ease of movement in your daily range of joint motion for ease of movement in your daily activities. activities.

Flexibility gains are proportional to the Flexibility gains are proportional to the overload applied: to the frequency, overload applied: to the frequency, intensity, and time (duration) of stretching.intensity, and time (duration) of stretching.

• • Frequency: Stretch at least 2 to 3 days a Frequency: Stretch at least 2 to 3 days a week, daily if possible. Greater flexibility is week, daily if possible. Greater flexibility is produced by more frequent stretching.produced by more frequent stretching.

• • Intensity: Low-intensity stretching is Intensity: Low-intensity stretching is best. Progress at your speed. best. Progress at your speed.

Stretching is not competitive. Stretching is not competitive. Flexibility changes from day to day, and on Flexibility changes from day to day, and on

some days you might not be able to stretch some days you might not be able to stretch as far as you did the day before. as far as you did the day before.

Stretch slightly beyond the normal range Stretch slightly beyond the normal range of motion, to the point of tension, and hold. of motion, to the point of tension, and hold. Do not force a stretch.Do not force a stretch.

Time: The ACSM Time: The ACSM recommends a 10- to recommends a 10- to 30-second stretch, 30-second stretch, though holding up to 60 though holding up to 60 seconds in a cool-down seconds in a cool-down stretch can increase stretch can increase flexibility retention.flexibility retention.

• • Repetitions: At least Repetitions: At least four 10- to 30-second four 10- to 30-second sustained stretches for sustained stretches for each muscle group are each muscle group are recommended.recommended.

Guidelines for Flexibility Guidelines for Flexibility DevelopmentDevelopment

Everyone can benefit from flexibility. To maximize the Everyone can benefit from flexibility. To maximize the results from the time invested, implement the following results from the time invested, implement the following guidelines in your next stretching session:guidelines in your next stretching session:

• • Warm up before stretching.Warm up before stretching. • • After warm-up, use stretching as preparation for activity. After warm-up, use stretching as preparation for activity. While some feel that stretching during warm-up decreases While some feel that stretching during warm-up decreases

the risk of injury in the activity that follows, there is no the risk of injury in the activity that follows, there is no evidence that this is true. evidence that this is true.

Warm-up stretching is different from a planned program of Warm-up stretching is different from a planned program of stretching for general flexibility. Warm-up stretching can stretching for general flexibility. Warm-up stretching can be limited to what is essential, avoiding overstretching. be limited to what is essential, avoiding overstretching. Stretch the muscle groups used in the activity, hold at the Stretch the muscle groups used in the activity, hold at the point of tension for 10 seconds, and do not push for point of tension for 10 seconds, and do not push for flexibility increases. Any gains will be minimal due to the flexibility increases. Any gains will be minimal due to the tightening effect of the workout that follows.tightening effect of the workout that follows.

Guidelines for Flexibility Guidelines for Flexibility DevelopmentDevelopment

• • Stretch for flexibility during cool-down. Muscles are Stretch for flexibility during cool-down. Muscles are warmest and most elastic at this point. Stretching is warmest and most elastic at this point. Stretching is easier. More permanent changes in musclelengthening easier. More permanent changes in musclelengthening occur with low-force, long-duration stretching if muscles occur with low-force, long-duration stretching if muscles are allowed to cool in a stretched position. Cooling are allowed to cool in a stretched position. Cooling muscles before releasing tension apparently causes muscles before releasing tension apparently causes muscle collagen (connective tissue), like stretched taffy, muscle collagen (connective tissue), like stretched taffy, to stabilize toward its new stretched length.to stabilize toward its new stretched length.

• • Stop at the point of tension, not pain. Stretching to the Stop at the point of tension, not pain. Stretching to the point of pain, or until muscles quiver, can risk point of pain, or until muscles quiver, can risk overstretching injury.overstretching injury.

• • Stretch slowly and evenly, hold 10 to 30 seconds and Stretch slowly and evenly, hold 10 to 30 seconds and release slowly.release slowly.

• • Don't bounce. A slow sustained stretch is more Don't bounce. A slow sustained stretch is more effective.effective.

• • Incorporate 8 to 12 stretches into your program.Incorporate 8 to 12 stretches into your program.

Guidelines for Flexibility Guidelines for Flexibility DevelopmentDevelopment

Pay particular attention to body Pay particular attention to body areas that are least flexible and areas that are least flexible and stretch them more often.stretch them more often.

• • Strive for muscle balance. When Strive for muscle balance. When stretching muscle on one side of a stretching muscle on one side of a joint, stretch those on the other side joint, stretch those on the other side as well; for example, if you stretch as well; for example, if you stretch hamstrings, stretch quadriceps too.hamstrings, stretch quadriceps too.

Flexibility exercisesFlexibility exercises

Other Programs for Enhancing Other Programs for Enhancing FlexibilityFlexibility

Tai chi and yoga are very old yet Tai chi and yoga are very old yet newly popular activities that can newly popular activities that can enhance flexibility and balance as well enhance flexibility and balance as well as reduce stress. as reduce stress.

Resistance Training: Benefits Resistance Training: Benefits and Cautionsand Cautions

Resistance training can offer Resistance training can offer additional benefits whether additional benefits whether your goal is health-related your goal is health-related fitness or improved athletic fitness or improved athletic performanceperformance

Muscle is active, high-metabolic Muscle is active, high-metabolic tissue, while fat is storage tissue, while fat is storage tissue. Resistance training tissue. Resistance training increases muscle mass, which increases muscle mass, which increases the rate at which you increases the rate at which you burn calories 24 hours a day, burn calories 24 hours a day, not just during the workout. This not just during the workout. This makes weight control easiermakes weight control easier

Injury PreventionInjury Prevention

Aerobic exercises such as jogging and Aerobic exercises such as jogging and aerobic dance have the potential to cause aerobic dance have the potential to cause injury through repetitive, forceful impact injury through repetitive, forceful impact against unyielding surfacesagainst unyielding surfaces

Strong, flexible muscles and connective Strong, flexible muscles and connective tissue can better withstand the stress of tissue can better withstand the stress of many forceful landings during a workout. many forceful landings during a workout. When ligaments, tendons, muscle, and When ligaments, tendons, muscle, and bone are strengthened through muscular bone are strengthened through muscular exercise, the risk of injury is decreased. exercise, the risk of injury is decreased.

Psychological BenefitsPsychological Benefits

While many people begin an exercise While many people begin an exercise program to improve appearance, many program to improve appearance, many other less visible but equally important other less visible but equally important effects may result. Benefits in the effects may result. Benefits in the emotional dimension of wellness from emotional dimension of wellness from regular exercise include feeling better, regular exercise include feeling better, decreased stress, decreased decreased stress, decreased depression, and enhanced self-esteem depression, and enhanced self-esteem and self-confidence.and self-confidence.

Social BenefitsSocial Benefits In addition to offering physical and psychological benefits, In addition to offering physical and psychological benefits,

lifting with a partner or friend offers social benefits. lifting with a partner or friend offers social benefits. There are many more opportunities for conversation and There are many more opportunities for conversation and

interaction when you work out with someone than when you interaction when you work out with someone than when you watch a movie. watch a movie.

Benefits at Any Age Regardless of your age, you can benefit Benefits at Any Age Regardless of your age, you can benefit from resistance training. It is untrue that loss of strength is from resistance training. It is untrue that loss of strength is inevitable with age or that older people cannot gain strength. inevitable with age or that older people cannot gain strength.

While the typical sedentary individual can lose up to 30 While the typical sedentary individual can lose up to 30 percent of his or her muscle mass between the ages of 20 and percent of his or her muscle mass between the ages of 20 and 70, this loss is more from atrophy due to disuse rather than 70, this loss is more from atrophy due to disuse rather than from aging alone. from aging alone.

Adequate levels of muscular strength are particularly Adequate levels of muscular strength are particularly important to older adults to maintain their functional important to older adults to maintain their functional independence and quality of life. independence and quality of life.

Several studies including people in their 70s, 80s, and 90s Several studies including people in their 70s, 80s, and 90s participating in resistance training have shown that they participating in resistance training have shown that they increased muscle mass, more than doubled their strength, and increased muscle mass, more than doubled their strength, and improved their functional mobility and ability to perform daily improved their functional mobility and ability to perform daily living activities.living activities.

Disadvantages and Disadvantages and CautionsCautions

Although resistance training Although resistance training has many benefits, it does have has many benefits, it does have disadvantages.disadvantages.

Resistance training is not a Resistance training is not a complete exercise program complete exercise program because it does not develop because it does not develop cardiorespiratory endurance. cardiorespiratory endurance.

As in any physical activity, As in any physical activity, injury is possible if you are injury is possible if you are careless or ignore safety careless or ignore safety procedures. You may have procedures. You may have trouble accessing equipment. trouble accessing equipment.

Also, you can expect some mild Also, you can expect some mild muscle soreness during the muscle soreness during the first week of the program.first week of the program.

Muscle FunctionMuscle Function Muscles are made of individual muscle Muscles are made of individual muscle

fibers bound together and sheathed in fibers bound together and sheathed in connective tissue. They end in a tendon connective tissue. They end in a tendon that connects the muscle to a bone.that connects the muscle to a bone.

Resistance training increases the size and Resistance training increases the size and strength of both fiber types as well as strength of both fiber types as well as their ability to exert force. Muscles their ability to exert force. Muscles cannot expand and push. cannot expand and push.

Movement is produced as muscle Movement is produced as muscle contracts, shortens, and pulls on bones contracts, shortens, and pulls on bones across a joint. across a joint.

As a muscle on one side of a bone As a muscle on one side of a bone contracts, muscles on the other side must contracts, muscles on the other side must relax to allow movement to occur. The relax to allow movement to occur. The contracting muscle that initiates contracting muscle that initiates movement is called the agonist.movement is called the agonist.

Biceps curl demonstrating muscle Biceps curl demonstrating muscle

functionfunction..

Muscle Fiber RecruitmentMuscle Fiber Recruitment

When a muscle contracts, only the number of muscle fibers When a muscle contracts, only the number of muscle fibers required for that momentary effort will shorten. required for that momentary effort will shorten.

Individual muscle fibers cannot contract partially. They are Individual muscle fibers cannot contract partially. They are working as hard as possible or not at all. This is called the working as hard as possible or not at all. This is called the all-or-nothing principle. all-or-nothing principle.

On each subsequent contraction, more fibers must be On each subsequent contraction, more fibers must be recruited to continue to lift the same weight. After several recruited to continue to lift the same weight. After several muscle contractions, enough fibers are fatigued that the muscle contractions, enough fibers are fatigued that the muscle temporarily can no longer generate the same effort muscle temporarily can no longer generate the same effort in what is called temporary muscular failure. in what is called temporary muscular failure.

Muscle fibers increase strength only if they are stimulated Muscle fibers increase strength only if they are stimulated by intensity of effort. by intensity of effort.

If your goal is to develop maximal muscular strength, try to If your goal is to develop maximal muscular strength, try to recruit, or activate, as many muscle fibers as possible by recruit, or activate, as many muscle fibers as possible by working a muscle to a state of temporary muscular failure.working a muscle to a state of temporary muscular failure.

If you are working for health-related fitness levels, a less If you are working for health-related fitness levels, a less intense effort is adequate.intense effort is adequate.

Muscle Atrophy and Muscle Atrophy and HypertrophyHypertrophy

Muscles adapt to the load placed on them. When the load Muscles adapt to the load placed on them. When the load increases over time, muscular strength and endurance increases over time, muscular strength and endurance improve. When muscles are not used, they grow weaker, improve. When muscles are not used, they grow weaker, stiffen, and atrophy, or shrink in size. stiffen, and atrophy, or shrink in size.

A dramatic example of muscle atrophy occurs when a person A dramatic example of muscle atrophy occurs when a person has an injured limb in a cast for several weeks. When the has an injured limb in a cast for several weeks. When the cast is removed, the muscles of the affected limb are cast is removed, the muscles of the affected limb are noticeably smaller. Increasing amounts of exercise over time noticeably smaller. Increasing amounts of exercise over time are necessary to rebuild muscle strength, size, and are necessary to rebuild muscle strength, size, and flexibility.flexibility.

When muscles are stimulated by an increased workload, When muscles are stimulated by an increased workload, they grow stronger and muscle fibers experience they grow stronger and muscle fibers experience hypertrophy, or increase in size. hypertrophy, or increase in size.

This increase occurs in both men and women and is This increase occurs in both men and women and is proportional to muscle mass. The average man has about proportional to muscle mass. The average man has about twice the muscle mass of the average woman, and so twice the muscle mass of the average woman, and so hypertrophy in men is more pronounced.hypertrophy in men is more pronounced.

Gender DifferencesGender Differences

Some women worry that they will develop big shoulders or Some women worry that they will develop big shoulders or massive, masculine musculature because of weight training. massive, masculine musculature because of weight training.

This myth is reinforced by televised images of women's body-This myth is reinforced by televised images of women's body-building competitions. building competitions.

Be assured that shoulder width, like hip width, is influenced by Be assured that shoulder width, like hip width, is influenced by genetics and that significant muscle gains require hours of genetics and that significant muscle gains require hours of strenuous weight lifting for many months. strenuous weight lifting for many months.

Men have a greater potential for muscle hypertrophy than Men have a greater potential for muscle hypertrophy than women do because men have higher levels of sex hormones such women do because men have higher levels of sex hormones such as androgen and testosterone, which promote muscle growth. as androgen and testosterone, which promote muscle growth.

Some of the strongest women athletes are gymnasts, who have Some of the strongest women athletes are gymnasts, who have very feminine physiques.very feminine physiques.

Weight training is also popular with TV and movie stars who Weight training is also popular with TV and movie stars who exercise to maintain a fit, toned appearance and help control exercise to maintain a fit, toned appearance and help control weight. Be assured that massive muscles don't occur by accident weight. Be assured that massive muscles don't occur by accident or with a 20- to 30-minute muscle-toning workout twice a week.or with a 20- to 30-minute muscle-toning workout twice a week.

Types of Resistance Training Types of Resistance Training ProgramsPrograms

Two basic types of muscular Two basic types of muscular exercise are static (isometric) and exercise are static (isometric) and dynamic (isotonic). Different dynamic (isotonic). Different resistance programs have been resistance programs have been developed for each type.developed for each type.

Static (Isometric) ExerciseStatic (Isometric) Exercise Static (isometric) exercise is Static (isometric) exercise is

exercise in which the muscle exercise in which the muscle contracts but does not change contracts but does not change length and little or no length and little or no movement occursmovement occurs

However, these exercises are However, these exercises are not widely used because not widely used because resistance is applied at only resistance is applied at only one point in your range of one point in your range of motion, and thus strength motion, and thus strength development is limited. development is limited.

Also, it is difficult to know Also, it is difficult to know how much force is being how much force is being exerted, and so strength gains exerted, and so strength gains are not as easy to observe as are not as easy to observe as they are when equipment is they are when equipment is being used. being used.

However, static exercises can However, static exercises can be useful in strengthening be useful in strengthening muscles after an injury, when muscles after an injury, when dynamic movement would be dynamic movement would be painful or even increase painful or even increase injury.injury.

Dynamic (Isotonic) ExerciseDynamic (Isotonic) Exercise

Dynamic (isotonic) exercise is exercise in Dynamic (isotonic) exercise is exercise in which the muscle contracts and shortens and which the muscle contracts and shortens and movement occurs. movement occurs.

Most daily activities, such as pushing, pulling, Most daily activities, such as pushing, pulling, and lifting, are dynamic.and lifting, are dynamic.

Dynamic exercise programs can be done Dynamic exercise programs can be done with free weights, exercise machines, elastic with free weights, exercise machines, elastic resistance, or calisthenics such as crunches resistance, or calisthenics such as crunches and push-ups. Advantages of dynamic and push-ups. Advantages of dynamic exercise are that it strengthens through a full exercise are that it strengthens through a full range of motion, the load is measurable, and range of motion, the load is measurable, and a variety of isotonic programs are available.a variety of isotonic programs are available.

Dynamic exercise involves two Dynamic exercise involves two types of muscle contractions: types of muscle contractions:

concentric and eccentricconcentric and eccentric In a concentric contraction, a muscle shortens as it In a concentric contraction, a muscle shortens as it

overcomes resistance. For example, a weight is lifted as overcomes resistance. For example, a weight is lifted as the biceps contract during the lifting phase of a biceps the biceps contract during the lifting phase of a biceps curl.curl.

Eccentric contraction occurs when a muscle lengthens Eccentric contraction occurs when a muscle lengthens and contracts at the same time, gradually allowing a and contracts at the same time, gradually allowing a force to overcome muscular resistance; for example, the force to overcome muscular resistance; for example, the biceps contract eccentrically during the lowering phase biceps contract eccentrically during the lowering phase of a biceps curl.of a biceps curl.

Eccentric contraction is a beneficial component of Eccentric contraction is a beneficial component of strength development because it makes up half of the strength development because it makes up half of the muscular effort. muscular effort.

The same muscles are involved in eccentric and The same muscles are involved in eccentric and concentric contractions, and so lowering should be done concentric contractions, and so lowering should be done in a smooth, controlled manner for maximal benefit and in a smooth, controlled manner for maximal benefit and to prevent potential injury from dropping the weightto prevent potential injury from dropping the weight

Principles of Resistance Principles of Resistance TrainingTraining

Strength gains are proportional to Strength gains are proportional to the load applied and the frequency the load applied and the frequency and intensity of effort. Basic and intensity of effort. Basic principles of resistance training principles of resistance training include progressive overload, include progressive overload, specificity, and recovery.specificity, and recovery.

Progressive OverloadProgressive Overload

Progressive overload is the most important principle of Progressive overload is the most important principle of resistance training. resistance training.

To stimulate a muscle to increase strength or endurance, it To stimulate a muscle to increase strength or endurance, it must gradually be overloaded or forced to work at a higher must gradually be overloaded or forced to work at a higher than normal effort. than normal effort.

Either the number of lifts (repetitions) performed or the Either the number of lifts (repetitions) performed or the amount of weight (load or resistance) must gradually be amount of weight (load or resistance) must gradually be increased or recovery time between exercises must be increased or recovery time between exercises must be decreased. Increasing the number of repetitions or decreased. Increasing the number of repetitions or decreasing rest increases muscular endurance. Increasing decreasing rest increases muscular endurance. Increasing the weight lifted increases strength. the weight lifted increases strength.

General programs increase load and repetitions until a General programs increase load and repetitions until a desired maintenance goal is reached. You must exercise desired maintenance goal is reached. You must exercise two to three times a week to improve muscular fitness. two to three times a week to improve muscular fitness. Significant strength gains require at least 8 consecutive Significant strength gains require at least 8 consecutive weeks of training. weeks of training.

To maintain strength, one intense workout is adequate for To maintain strength, one intense workout is adequate for health fitness. Athletes will need to train at least twice a health fitness. Athletes will need to train at least twice a week to maintain fitness in the off-season.week to maintain fitness in the off-season.

SpecificitySpecificity

The speed of contraction, range of The speed of contraction, range of motion, amount and type of resistance, motion, amount and type of resistance, and number and type of exercise are a and number and type of exercise are a few of the variables that determine the few of the variables that determine the results of strength training.results of strength training.

If you desire a specific result, such as If you desire a specific result, such as an increase in muscle mass, your an increase in muscle mass, your program must be designed and program must be designed and executed to produce that result.executed to produce that result.

RecoveryRecovery

Exercise stimulates a muscle to take in more protein Exercise stimulates a muscle to take in more protein and nutrients and undergo changes that increase its and nutrients and undergo changes that increase its ability to contract forcefully. ability to contract forcefully.

After a workout, you will be weaker, not stronger, After a workout, you will be weaker, not stronger, due to fatigue. Improvement occurs during recovery, due to fatigue. Improvement occurs during recovery, which gives the muscle fibers time to repair and which gives the muscle fibers time to repair and grow. grow.

This requires more recovery time than for the This requires more recovery time than for the cardiorespiratory system. Strength workouts are best cardiorespiratory system. Strength workouts are best done with 2 to 3 days of rest between sessions to done with 2 to 3 days of rest between sessions to allow recovery and improvement to occur. allow recovery and improvement to occur.

Lifting may be done more frequently, using a split Lifting may be done more frequently, using a split routine with the upper body one day and the lower routine with the upper body one day and the lower body the nextbody the next

Guidelines for Resistance Guidelines for Resistance Training ProgramsTraining Programs

Safety Guidelines for Safety Guidelines for Resistance TrainingResistance Training

Major muscles of the body. Major muscles of the body.

Basic Resistance Training Basic Resistance Training ProgramsPrograms

There are many types of resistance-training programs. The type of program you select will depend on your goals and the type of equipment (if any) you plan to use

Free weight exercisesFree weight exercises

There are many ways to develop muscular strength and There are many ways to develop muscular strength and endurance. While weight training is an excellent program, endurance. While weight training is an excellent program, it is not always convenient. it is not always convenient.

The abdominal and core strengthening, hip and thigh, and The abdominal and core strengthening, hip and thigh, and upper-body programs require no special equipment. upper-body programs require no special equipment. Partner exercises add a social dimension to a workout. Partner exercises add a social dimension to a workout.

Elastic resistance produces results without bulky Elastic resistance produces results without bulky equipment and is easy to take with you for exercise on a equipment and is easy to take with you for exercise on a trip. trip.

While weights add intensity to a workout, they are not While weights add intensity to a workout, they are not always necessary when the goal is to shape and tone. always necessary when the goal is to shape and tone.

Muscles develop firmness by working against a resistance, Muscles develop firmness by working against a resistance, and that resistance can be your body weight. and that resistance can be your body weight.

These programs emphasize muscular endurance rather These programs emphasize muscular endurance rather than strength by increasing time in contraction or reps. .than strength by increasing time in contraction or reps. .

Elastic resistance exercises.Elastic resistance exercises.