Muscle Fitness and Resistance

Exercise
 Objectives
We will learn about:
• Terminology
• Factors Influencing Muscular Strength and
Endurance
• Facts influencing Resistance Training
• Health Benefits
• FIT Formula
• Developing a Program
Terminology
• Weight training
• Weight lifting
• Powerlifting
• Bodybuilding
 Factors Influencing
Muscular Strength & Endurance

• Type of muscle tissue

• Gender Note: These drugs are
• Age highly dangerous and
have permanent and life
• Anatomy (leverage) threatening
• Supplements/Drugs consequences

• Anabolic steroids

• Human growth hormone

 Muscular Strength

• Able to lift a
heavy weight

• Able to exert
a great force
 Muscular Endurance

• Able to perform
repeated
muscular
contractions
Muscle Fiber Types
• Fast Twitch Fibers
• Stain light in color
• More anaerobic
• Suited to strength and
speed activity
• Slow Twitch Fibers
• Stain dark
• More aerobic
• Suited to endurance activity
 Facts about
Resistance Training
• Everyone can gain strength and endurance
• NOT everyone will improve to the same
extent (genetic predisposition)
• Adaptations depend largely on the muscle

fibers type distribution. Fast twitch muscle

fibers adapt more readily.
 Health Benefits
• Help prevent chronic lifestyle diseases
and early death
• Decreased risk for:
• Heart disease
• High blood pressure
• Diabetes
• Rehab from some cancers
• Metabolic syndrome
• Injury
• Back problems
• Osteoporosis
 More Health Benefits

• Weight control
• Increased wellness
• Look good
• Feel good
• Core strength
• Improved performance
 Types of Progressive Resistance
Exercise (PRE) (Strength Training)
• Isotonic (dynamic strength/endurance)
• Concentric

• Eccentric

• Plyometrics

• Isometric (static strength/endurance)

• Isokinetic
• Core Training*
• Functional Balance Training
 Types of Contractions
Concentric vs. Eccentric

Concentric
(shortening)
LIFTING Eccentric
(lengthening)
LOWERING
Both phases can build muscle!
 Physiology of
Muscular Contractions

• Origin / Insertion
• A muscle
produces
movement due to
the fact that it
crosses a joint
Muscles Work
in Pairs

• While one
muscle contracts
and shortens the
opposing muscle
group relaxes
and lengthens
 Today’s Workout
3-5 minute jog and Dynamic Stretch
3 Rounds
10 Pushups
10 Air Squats
10 Burpees
30 second plank

At end- Finish with burnout set of air

squats
 Training Principles

• Overload Principle
• Progression
• Specificity
• Rest / Recovery
• At least 48 hrs separating training

sessions for the same muscle groups

 Overload Principle
• Body systems become stronger
and function better if increased
demand is placed on them
• Should not be too severe (too
much)
• Varies from person to person
and system to system
 Milo of Crotona
• Ancient Greek wrestler
• Increased strength by lifting
baby calf
• As calf grew, strength
increased
• Soon Milo could lift a full grown
bull
Applying F.I.T. to Overload
• FIT
• F requency

• I ntensity

• T ime
 Frequency
• Number of times you exercise
• Ideally 🡪 becomes part of daily routine
• Minimum 🡪 3 times per week
• Flexibility 🡪 3-6 times per week
• Cardio 🡪 3-6 times per week
• Muscle Strength 🡪 work muscle group every
other day
• Muscle Endurance 🡪 work muscle group
every other day
 Intensity
• How hard you work out
• Too hard 🡪 leads to injury
• Too little 🡪 little or no improvement
• Flexibility 🡪 stretch further
• Cardiovascular 🡪 run faster
• Muscle Strength 🡪 increase weight
• Muscle Endurance 🡪 increase
weight
 Time
• How long you exercise
• Flexibility 🡪 Increase Hold of stretch
• Cardio 🡪 Increase Mileage
• Muscular Strength 🡪 Increase
Repetitions or Sets
• Muscle Endurance 🡪 Increase
Repetitions or Sets
 Principle of Progression
• Increase your workload progressively
for maximum improvement and to
prevent injuries

• Body adapts to overload so more

overload is needed continue to improve
fitness
 Principle of Specificity
• Must do specific exercises to
improve specific components
of physical fitness in specific
body parts
 Relative Strength
• The amount of weight lifted relative to
the person's body weight
• Measured as a ratio:

Relative Strength = weight lifted (lb.)

body weight (lb.)
 Sample Calculation
• Question: Who’s stronger:
• A: 250 pound person who can lift
200 pounds
• B: 150 pound person who can lift
175 pounds
• Answer: B
• A: relative strength = 200/250 = .80
• B: relative strength = 175/150 = 1.17
 Guidelines for Safe & Effective
Resistance Training
• Start slowly
• Use good technique
• Lift in a controlled manner

• Exhale during effort

• Bring weight down slowly

• Allow time for recovery

• Include all body parts and balance strength of
antagonistic muscle groups
• Expect plateaus
• Customize program to fit your needs
 Fallacies about
Resistance Training

• No pain - no gain
• Makes you “muscle bound”
• Fat can be converted into muscle
• Extra muscle turns to fat if not used
• Has masculinizing effect on women
The FIT Formula Applied to
Resistance Training
How often?

What resistance?

How many sets?

 Stimulus for Strength
Target Zone
Muscular
High Strength F: 2-3 days/wk
I : 60-80% 1RM)
Resistance (% of 1 RM)

Load T: 1-3 sets

Low Reps 3-8 reps

Mod Load
Mod Reps
Low
Load Muscular
High Endurance
Reps

Repetitions
 Stimulus for Endurance
Target Zone
Muscular
Strength
Resistance (% of 1 RM)

High
Load
Low Reps
Mod Load
Mod Reps F: every other day
I : 20-50% 1RM
Low Load T: 2-5 sets 9-25 reps
Muscular
High Endurance
Reps

Repetitions
 Stimulus for Overall
Muscle Fitness (Target Zone)
Muscular F: 2-3 days/week
High Strength
Resistance (% of 1 RM)

Load I: 40-60% 1RM

Low Reps 40-50% 1RM
High >50 years old
Load T: 1-3 sets 8-12 reps;
Low Reps 1-3 sets 10-15 reps for
adults >50 yrs old;
Low Load 8-10 basic exercises
Muscular
High Reps Endurance

Repetitions
 Developing a
Resistance Training Program

• Setting goals
• Type of program
My
• Choice of equipment Program
• Muscle groups
• Order of exercises
• Format for sets
 Setting Goals

• Specific
• Challenging
• Attainable

Goals provide motivation

and a sense of purpose.
 Choice of Equipment
Weight Machines Free Weights

There are advantages to both types of equipment.

 Muscle Groups

• Sport specific training

• Overall muscle balance

Most resistance training programs should

include exercises for all major muscle groups.
 Order of Exercise
• Large muscle groups first
• Small muscle groups first
(pre-exhaust)

There are many different ways to

order exercises within a workout.
 Format for Sets

• Single sets
• Multiple sets
• heavy to light (Oxford system)

• light to heavy (DeLorme system)

• Circuit training

There are many different ways to

format sets within a workout.
 Today’s Workout
3-5 minute jog and Dynamic Stretch
2 Rounds
20 Pushups
20 Air Squats
20 Burpees
60 second plank

At end- Finish with burnout set pushups