Labette Community Labette Community CollegeCollegePE 116PE 116

Healthy muscular fitness for adults Healthy muscular fitness for adults includes both muscular strength and includes both muscular strength and

muscular endurancemuscular enduranceProperty of HHPR Department-PSU

Muscular Strength Muscular Strength and Enduranceand Endurance

??? From the Past ??? From the Past & Future ???& Future ???

• • Identify 3-4 training techniques Identify 3-4 training techniques to to

increase oneincrease one’’s flexibility?s flexibility?

and… and…

• • Which technique is probably Which technique is probably the best for a typical adult the best for a typical adult

exerciser??exerciser??

Introductory TermsIntroductory Terms

• • StrengthStrength is defined as the ability of muscles to is defined as the ability of muscles to exert maximum force usually in a single exert maximum force usually in a single exertion. (hand grip)exertion. (hand grip)

• EnduranceEndurance is the ability of the muscles to is the ability of the muscles to move the body or body parts over long periods move the body or body parts over long periods of time. (crunchies)of time. (crunchies)

• PowerPower is the ability to perform the the work in is the ability to perform the the work in a short time period. ( P = W/t)a short time period. ( P = W/t)

From NSCA Essentials of Strength Training and From NSCA Essentials of Strength Training and

ConditioningConditioning

Muscle PhysiologyMuscle Physiology

• Strength training increases the size of the Strength training increases the size of the muscle fibers (hypertrophy)muscle fibers (hypertrophy)

• Injury, sedentary lifestyle or inactivity Injury, sedentary lifestyle or inactivity reverses the process (atrophy)reverses the process (atrophy)

• Women and men differ in response to Women and men differ in response to weight training due to…???weight training due to…???

Muscle Fiber TypeMuscle Fiber Type• Slow-TwitchSlow-Twitch fibers (ST) fibers (ST)

– Fatigue resistant… good for LSD workoutsFatigue resistant… good for LSD workouts– DonDon’’t contract as forcefully as fast-twitch fiberst contract as forcefully as fast-twitch fibers– Rely primarily on aerobic or oxidative ORely primarily on aerobic or oxidative O22 energy energy

• Fast-Twitch Fast-Twitch fibers (FT) fibers (FT) – Contract rapidly and forcefully Contract rapidly and forcefully – Fatigue more quickly than slow-twitch fibersFatigue more quickly than slow-twitch fibers– Rely more on anaerobic energy systems Rely more on anaerobic energy systems

??? What determines the amount of FT vs ST fibers?????? What determines the amount of FT vs ST fibers???

From NSCA Essentials of Strength Training and ConditioningFrom NSCA Essentials of Strength Training and Conditioning

HRPF Benefits of Muscular HRPF Benefits of Muscular Strength/EnduranceStrength/Endurance

• Improved performance of physical activitiesImproved performance of physical activities

• Injury preventionInjury prevention

• Improved body composition… >Improved body composition… >MM & <Fat MM & <Fat

• Improved body postureImproved body posture

• Enhanced self-image… Enhanced self-image… II ’’m lookinm lookin’’ BUFF! BUFF!

• Improved muscle and bone health… Improved muscle and bone health… slows agingslows aging

• Prevention and management of chronic diseasePrevention and management of chronic diseaseex. osteoporosis, arthritis…ex. osteoporosis, arthritis…

Training Effects (TE) Training Effects (TE) of Strength Trainingof Strength Training

• Increased muscle mass and size Increased muscle mass and size

• Increased muscle coordination Increased muscle coordination

• Increased strength of tendons, ligaments, and bonesIncreased strength of tendons, ligaments, and bones

• Increased storage of & supply of fuel (ATP)Increased storage of & supply of fuel (ATP)

• Greater blood supply Greater blood supply

• Improvements in blood fat levelsImprovements in blood fat levels

• Greater Energy (E)Greater Energy (E)

Weight or Resistance Weight or Resistance Training TermsTraining Terms

• Repetition or Reps is the number of times Repetition or Reps is the number of times the weight is liftedthe weight is lifted

• Repetition Maximum (RM) refers to the Repetition Maximum (RM) refers to the maximum # of times you can lift a weightmaximum # of times you can lift a weight• If you can bench press 120 pounds 8 times If you can bench press 120 pounds 8 times

but not 9 then your repetition maximum is 8 but not 9 then your repetition maximum is 8 RM at 120 lbsRM at 120 lbs

• One Repetition Maximum (1RM) refers to One Repetition Maximum (1RM) refers to the most weight you can rep one time the most weight you can rep one time (your Max!)(your Max!)

Weight or Resistance Weight or Resistance Training TermsTraining Terms

• StaticStatic exerciseexercise = muscle contraction = muscle contraction without a change in the length of the muscle without a change in the length of the muscle (isometric) (isometric)

• Dynamic exercise Dynamic exercise = muscle contraction = muscle contraction with a change in the length of the muscle with a change in the length of the muscle (isotonic) (isotonic) – Concentric contraction Concentric contraction = muscle applies force = muscle applies force

as it shortensas it shortens– Eccentric contraction Eccentric contraction = muscle applies force = muscle applies force

as it lengthens (referred to as as it lengthens (referred to as ““doing negativesdoing negatives””))

Types of Muscle Types of Muscle Contraction Contraction

• IsotonicIsotonic- normal use of - normal use of ““freefree”” or or Olympic weights, dumbbells or Olympic weights, dumbbells or traditional machinestraditional machines

• IsometricIsometric- - ‘‘lil or no movement, ie. static lil or no movement, ie. static ): ):

• Isokinetic- Isokinetic- employs machines to employs machines to control the speed & resistance control the speed & resistance throughout the ROMthroughout the ROM

ex. YMCA Eagle Cybex- SRC has ???ex. YMCA Eagle Cybex- SRC has ???

Weight Training Weight Training RoutinesRoutines

• Straight Set Straight Set – are the most common type of – are the most common type of workout where all the sets of the lift are workout where all the sets of the lift are completed before moving on to the next exercise.completed before moving on to the next exercise.

• Super Set Super Set – More intense workout where – More intense workout where matched pairs of opposing exercises are matched pairs of opposing exercises are performed (KYB)performed (KYB)

• PyramidPyramid – Includes an increasing or decreasing – Includes an increasing or decreasing amount of resistance per set (PSU athletes).amount of resistance per set (PSU athletes).– Minimum-Maximum Minimum-Maximum begins with less resistance and begins with less resistance and

more repetitions and works toward more resistance and more repetitions and works toward more resistance and less repsless reps

– Maximum-Minimum Maximum-Minimum begins with heavy resistance begins with heavy resistance and few repetitions and working toward light resistanceand few repetitions and working toward light resistance

Routines Routines cont.cont.

• Circuit trainingCircuit training- - series of exercise stations series of exercise stations one after another and usually lasts 15-20 one after another and usually lasts 15-20 minutes… 2-3 circuits.minutes… 2-3 circuits.

• Super CircuitSuper Circuit- combines aerobic stations - combines aerobic stations alternately into onealternately into one’’s weights. Combination of s weights. Combination of aerobic/anaerobic. aerobic/anaerobic.

• PlyometricsPlyometrics is a type of strengthening program is a type of strengthening program where the muscle is rapidly stretched and then where the muscle is rapidly stretched and then immediately contracted to overcome stretching. immediately contracted to overcome stretching. Examples are hops, bounds and depth jumping.Examples are hops, bounds and depth jumping.

• OthersOthers……

Free Weight vs MachinesFree Weight vs Machines

• Free WeightsFree Weights versus versus Weight Weight MachinesMachines3D Training Effect3D Training Effect controlled patterncontrolled pattern

Cost $$$Cost $$$ Cost $$$$$$$$$$$Cost $$$$$$$$$$$$$$$

VarietyVariety < Variety< Variety

SpottersSpotters No SpottersNo Spotters

< Convenience< Convenience Pin selectorizedPin selectorized

> Soreness> Soreness < Soreness< Soreness

* Athletes* Athletes **Adult Fitness**Adult Fitness

Applying the FITT PrincipleApplying the FITT Principle

• FFrequency = # days per weekrequency = # days per week

• IIntensity = amount of resistancentensity = amount of resistance

• TTime = number of repetitions and ime = number of repetitions and setssets

• TType = strength training exercises ype = strength training exercises for all major for all major muscle groupsmuscle groups

Frequency Frequency of Exerciseof Exercise

• American College of Sports American College of Sports Medicine Medicine recommends recommends 2-3 days per week2-3 days per week– Allow a minimum 24 hours rest between Allow a minimum 24 hours rest between

workoutsworkouts– M-W-F gives 48 hours rest… ideal!M-W-F gives 48 hours rest… ideal!– PSUPSU’’s Tu-Th classes makes workout #3 s Tu-Th classes makes workout #3

when??? when???

IntensityIntensity: Amount of : Amount of ResistanceResistance

Base program on Base program on youryour current fitness level current fitness level and goalsand goals

• To build strength & power (add bulk & To build strength & power (add bulk & size)size)– Lift heavy weights (80% of 1 RM)Lift heavy weights (80% of 1 RM)– Perform a low number of repetitions (3-5-8)Perform a low number of repetitions (3-5-8)

• To build endurance (trim, tone and define)To build endurance (trim, tone and define)– Lift lighter weights (40-60% of 1 RM)Lift lighter weights (40-60% of 1 RM)– Perform a high number of repetitions (15+)Perform a high number of repetitions (15+)

• For a general all-around fitness programFor a general all-around fitness program– Lift moderate weights (70% of 1 RM)Lift moderate weights (70% of 1 RM)– Moderate number of repetitions (8-12)Moderate number of repetitions (8-12)

TimeTime: Total # Repetitions : Total # Repetitions and Setsand Sets

• The heavier the weight, the fewer the The heavier the weight, the fewer the repetitions (3-5-8) to fatigue = a repetitions (3-5-8) to fatigue = a program to build strengthprogram to build strength

• The lighter the weight, the higher the The lighter the weight, the higher the number of repetitions (15-20) to number of repetitions (15-20) to fatigue = a program to build fatigue = a program to build enduranceendurance

• To build both strength and endurance, To build both strength and endurance, try to do 8-12 repetitions of most try to do 8-12 repetitions of most exercisesexercises

Training for Strength versus Training for Strength versus Training for EnduranceTraining for Endurance

TypeType of Exercise of Exercise

• For a general adult HRPF program: For a general adult HRPF program: – 8–10 different exercises8–10 different exercises– Work all major muscle groupsWork all major muscle groups– Do core, upper & lower body exercisesDo core, upper & lower body exercises– Balance between agonist and antagonist Balance between agonist and antagonist

muscle groups… builds symmetry muscle groups… builds symmetry – Do exercises for large-muscle groups and Do exercises for large-muscle groups and

multiple joints before exercises for small-multiple joints before exercises for small-muscle groups or single jointsmuscle groups or single joints

Warm Up and Cool DownWarm Up and Cool Down

• Warm up prior to each weight Warm up prior to each weight training session with a general warm-training session with a general warm-up and a warm-up for the specific lifts up and a warm-up for the specific lifts you will performyou will perform

• Cool down after weight training, Cool down after weight training, stretch & relax for 5-10 minutes to stretch & relax for 5-10 minutes to lower your heart ratelower your heart rate

• Take a nice long warm shower to Take a nice long warm shower to further relax & sooth musclesfurther relax & sooth muscles

FITT FITT PrinciPrinciple for ple for StrengStreng

th th TrainiTraini

ngng

Making ProgressMaking Progress• To start: Choose a weight with To start: Choose a weight with

which you can do 8–12 repetitions which you can do 8–12 repetitions with good formwith good form

• To progress: add resistance when To progress: add resistance when you can do more than 12 you can do more than 12 repetitionsrepetitions

• Maintain good form at all timesMaintain good form at all times• Track your progressTrack your progress

Weight Training SafetyWeight Training Safety

• Use proper lifting techniquesUse proper lifting techniques• Use spotters and collars with free Use spotters and collars with free

weightsweights• Be alert for injuriesBe alert for injuries• Warm down properlyWarm down properly• Warm/cool down graduallyWarm/cool down gradually

A Caution About A Caution About Supplements Supplements

and Drugsand Drugs• Supplements taken to increase muscle growth Supplements taken to increase muscle growth – Anabolic steroidsAnabolic steroids– Human chorionic gonadotrophin (HCG)Human chorionic gonadotrophin (HCG)– Growth hormoneGrowth hormone

• Supplements taken to speed recovery from trainingSupplements taken to speed recovery from training– Creatine monohydrateCreatine monohydrate– Chromium picolinateChromium picolinate

• Substances taken to increase training intensity and Substances taken to increase training intensity and overcome fatigueovercome fatigue– AmphetaminesAmphetamines– CaffeineCaffeine

Side Effects of Anabolic Side Effects of Anabolic SteroidsSteroids

• Liver damage and tumorsLiver damage and tumors• Reduced HDLReduced HDL• High blood pressure, heart disease, cancerHigh blood pressure, heart disease, cancer• Depressed immune functionDepressed immune function• Psychological disturbances… ROID RAGEPsychological disturbances… ROID RAGE• Depressed sperm and testosterone Depressed sperm and testosterone

production; breast development in malesproduction; breast development in males• Masculinization in W and children HAIRY Masculinization in W and children HAIRY

CHESTCHEST• Premature closure of bone growth centersPremature closure of bone growth centers

MisconceptionsMisconceptions• Weight training decreases flexibilityWeight training decreases flexibility

– Not stretching decreases flexibilityNot stretching decreases flexibility• Weight training decreases enduranceWeight training decreases endurance• Muscle turns into fat if not usedMuscle turns into fat if not used

““I donI don’’t want to bulk up so I am not going to lift.t want to bulk up so I am not going to lift.””– Typically what girls say so donTypically what girls say so don’’t use enough t use enough

weight to matter – stimulus = responseweight to matter – stimulus = response– TestosteroneTestosterone

• Weight training makes you slowerWeight training makes you slower– FT fibers are used in heavy weight training and FT fibers are used in heavy weight training and

sprinting thus one will most likely help the othersprinting thus one will most likely help the other• Women need to have special programs designed for Women need to have special programs designed for

them – you wonthem – you won’’t look like a man just because you t look like a man just because you train like one unless you use steroids.train like one unless you use steroids.

More Advanced Strength More Advanced Strength Training ProgramsTraining Programs

• Performing more sets of a smaller Performing more sets of a smaller number of repetitions with a number of repetitions with a heavier weightheavier weight

• Cycle training (periodization) by Cycle training (periodization) by varying type and amount of exercisevarying type and amount of exercise

• Consult a coach certified by the Consult a coach certified by the National Strength and Conditioning National Strength and Conditioning AssociationAssociation

Attendance ???Attendance ???• Women and men differ in their amount of MM Women and men differ in their amount of MM

due primarily to…???due primarily to…???

• Whether you are a Whether you are a ““rabbitrabbit”” (more FT fibers) or (more FT fibers) or a a ““turtleturtle”” (mucho ST fibers) is determined by? (mucho ST fibers) is determined by?

Critical ThinkingCritical Thinking• What role should strength training have in a fitness What role should strength training have in a fitness

program?program?• Should people be motivated for the health fitness Should people be motivated for the health fitness

benefits or should they participate to enhance their benefits or should they participate to enhance their body image?body image?

• What are your feelings about individuals (male or What are your feelings about individuals (male or female) with large body musculature?female) with large body musculature?

• Your roommate started strength training last year and Your roommate started strength training last year and has seen good results. He is now strength training has seen good results. He is now strength training almost daily and taking performance-enhancing almost daily and taking performance-enhancing supplements in hopes of accelerating results. What supplements in hopes of accelerating results. What are your feelings about his/her program?are your feelings about his/her program?

• What would you say (and not say) to him?What would you say (and not say) to him?