Download - Chap. 5 Muscular Fitness Chap. 6 Flexibility

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Page 1: Chap. 5 Muscular Fitness Chap. 6 Flexibility

Chap. 5 Muscular Fitness

Chap. 6 Flexibility

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Health Benefits

• Increased bone density• Increased HDL-C• Increased muscle mass which increases BMR• Decreased risk of low-back syndrome• Greater stability and balance• Improved self-image

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Muscular Strength

• Muscular strength is the maximal force that can be generated by a specific muscle or muscle group. Muscle strength is specific to– The muscle group– Type of contraction– Speed of contraction– Joint angle

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Muscular Endurance

• Muscular endurance is the ability of a muscle or muscle group to develop repeated force over a period of time or to maintain a specific percentage of the maximum voluntary contraction (MVC) for a prolonged period of time.

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Types of Muscle Contractions

• Dynamic (a.k.a. isotonic)– Concentric• Shortening contractions• Moves mass against gravity

– Eccentric• Lengthening• Resists gravity acting on a mass

• Static – muscle does not change length

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Gradation of Muscle Force

• Increased frequency of discharge (rate coding)

• Increased number of motor units recruited

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Factors Determining Torque Produced by Muscle

• Physiological Factors– Number of motor units recruited– Types of fibers recruited– Length of muscle

• Mechanical Factors– Length of lever arm– Angle of pull

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Strength Testing Modes

• Static• Dynamic– Constant resistance– Variable resistance

• Isokinetic

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Muscular Endurance Testing Modes

• Static (% of 1 RM)• Dynamic– % of 1 RM– % of body weight

• Isokinetic

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Fundamental Concepts of Progression

• Progressive overload• Specificity• Variation• Periodization– Classic (linear) model– Undulating (nonlinear) model

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Interaction of Loading & Reps

Strength Endurance

1 2 4 6 8 10 12 14 16..

Repetitions MaximumHeavy(100%) Moderate (70%) Light (50%)

Resistance

Power??

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Program Variables

• Muscle action• Loading• Training Volume• Exercise selection• Exercise order• Rest Periods

• Velocity of Muscle Action

• Frequency• Free weights vs

machines

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Muscle Action

• Novice: Concentric and eccentric• Intermediate: Concentric and eccentric• Advanced: Concentric and eccentric

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Loading

• Novice & Intermediate– 60-70% of 1 RM or 8-12 RM– 2-10% increase for RM loading

• Advanced– 80-100% of 1 RM or 1-5 RM– Periodized schedule– 2-10% increase for RM loading

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Training Volume

• Novice: 1-3 sets• Intermediate: 2-3 sets• Advanced: 3-6 sets• Training volume increase should be no more

than 10% every 2-4 weeks

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Exercise Selection

• Both single and multi-joint exercises should be used

• Less risk of injury with single joint exercises• More transfer to performance with multi-

joint exercise

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Exercise Order

• When training all major muscle groups in a single session– Large muscles before small– Multi-joint before single

• Split Routine– Large before small– Multi-joint before single– Rotation of agonist/antagonist

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Rest Periods

• For all levels– For multi-joint, high resistance and large muscle

exercises: 2-3 minutes– For single-joint, small muscle exercises or lower

resistance: 1-2 minutes

• May alternate muscle groups with little or now rest in order to shorten total exercise time

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Velocity of Muscle Action

• Novice– Slow (2-4 sec for each phase)– Moderate (1-2 sec for each phase)

• Intermediate should use moderate velocities• Advanced should use slow to fast (<1 sec for

each phase)

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Frequency• Novice should train the entire body 2-3 days per

week.• Intermediate– 2-3 days per week for total body– 3-4 days per week such that each muscle

group is trained 1-2 days per week• Advanced– 4-6 days per week with 2-3 days per week for

each major muscle group– Multiple sessions per day may be used if

recovery is optimized

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Factors Affecting the Ability to Hypertrophy Muscle

• Muscle Type• Genetics• Hormones• Nutrition– General nutrition– Supplementation

• Training

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MODEL OF NEURAL AND HYPERTROPHIC FACTORS

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Training for Hypertrophy

• Loading– 70-100% of 1 RM– 1-12 Reps with majority 6-12

• 3-6 sets• Periodized• Rest periods of 1-2 minutes except in heavy

loading of core exercises when 2-3 minutes of rest are recommended

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Training for Muscular Power

• Power = Work/Time • Power is optimized using more explosive

movements on top of a good strength base• Light to moderate loading (30-60% 1 RM)

performed at an explosive velocity

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Common Causes of Back Pain or Syndromes

• With age, the disk degenerates and the space for the nerve root is reduced.

• Bone spurs and arthritis can impinge on the nerves and cause pain.

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Exercise movements that cause full lumbar flexion and extension should be avoided, especially the older you get.

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What is Good Posture?

• Minimal stress on the vertebral joints and supporting ligaments.

• Body segments balanced around the center of gravity.

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Lumbar Lordosis (Sway Back)

Weak abdominals and short hip flexors tip the pelvis forward and increase back strain.

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Proper Posture (Neutral Pelvis)

Strong abdominals and longer hip flexors keep the pelvis neutral.

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