Muscle Strengthening

Health Benefits of
Muscular Fitness

 Strength and
muscular endurance
promote muscular
fitness and provide
important health
benefits
– Avoiding back problems
– Reducing risks of injury
– Reducing risks of
osteoporosis
 Other Benefits of Muscular
Fitness

 Look good
 Feel good
 Improved performance
 Muscular Strength

 Able to lift a
heavy weight

 Able to exert
a great force
 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.)
 Muscular Endurance

 Able to
perform
repeated
muscular
contractions
 Resistance Training
Principles

 Overload
 Progression
 Specificity
 Rest / recovery
 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.
 Myths 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?
 Repetition Continuum
Muscular
Strength
High Load
Resistance (% of 1 RM)

Low Reps
Mod Load
Mod Reps
Low Load
Muscular
High Reps Endurance

Repetitions
 Stimulus for Strength
Muscular
F: every other day
High Load Strength
I : (80% 1RM)
Resistance (% of 1 RM)

Low Reps T: 3 sets < 8 reps

Mod Load
Mod Reps
Low Load
Muscular
High Reps Endurance

Repetitions
 Stimulus for Endurance
Muscular
High Load Strength
Resistance (% of 1 RM)

Low Reps
Mod Load
Mod Reps

Low Load F: every other day

Muscular I : 40-70% 1RM
High Reps Endurance
T: 2-5 sets 15-25 reps

Repetitions
 Stimulus for Overall
Muscle Fitness
Muscular
High Load Strength
Resistance (% of 1 RM)

Low Reps
High Load F: every other day
I : 60-70% 1RM
Low Reps T: 2-3 sets 8 - 15 reps

Low Load
Muscular
High Reps Endurance

Repetitions
 Concepts in
Resistance Training

 "The pump”
 Strength gain
 Muscle fatigue
 Muscle soreness
 Tone?
 Developing a
Resistance Training Program

 Set goals My Program

 Type of program
 Choice of equipme
nt
 Muscle groups
 Order of exercises
 Format for sets
 Training Considerations

 Start slowly
 Use good technique
– Lift in a controlled manner
– Exhale during effort
– Bring weight down slowly
 Allow time for recovery
 Expect plateaus
Concepts of Physical Fitness 12e
Concepts of Physical Fitness 12e
 Factors Influencing
Return to
presentation Strength

 Gender
 Age
 Anatomy
 Genetics Note: These drugs are highly
 Drugs dangerous and have
permanent and life
– Anabolic steroids threatening consequences
– Human growth hormone
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
 Structural Damage
Return to
presentation in Muscle Fibers)

 The vertical lines are

the “z - lines” that
define the boundaries
of the muscle
sarcomere
 Microscopic damage
can lead to disruption
of the z-lines and
contribute to soreness

Concepts of Physical Fitness 12e

 Physiology of Muscular
Contractions
 Origin / Insertion
– A muscle produces movement due to the fact that it
crosses a joint.

See next slide to see how

a muscle can
physiologically shorten

Concepts of Physical Fitness 12e

 Sliding Filament Theory

 Actin/Myosin
– Protein filaments
within a muscle
fiber that slide
across each
other to
physiologically
shorten the fiber

Concepts of Physical Fitness 12e

Web11-1
 Muscles
Work in
Pairs
 While one muscle
contracts and
shortens the opposing
muscle group relaxes
and lengthens
 Muscle Fibers are Grouped
into Motor Units

 A motor unit
refers to a
motor nerve
and the
number of
muscle
fibers that it
innervates

Concepts of Physical Fitness 12e

 Regulation of Muscle Force
(Tetany)

 When recruited
at a high
frequency, motor
units produce a
constant level of
force as the
individual forces
sum together.
Concepts of Physical Fitness 12e
 The “All or None” Law of
Return to
presentation Muscular Contractions

 When a motor unit is stimulated, it

“fires” at 100% of its optimal
potential, or it does not fire at all.
 Light loads use few fibers
(but at 100%)
 Heavy loads use many fibers
(also at 100%)

Concepts of Physical Fitness 12e

 Return to
presentation
Setting Goals

 Specific
 Challenging
 Attainable

Goals provide motivation

and a sense of purpose
Concepts of Physical Fitness 12e
 Return to
presentation
Type of Program

 Muscular strength
 Muscular endurance
 General muscular fitness

The guidelines vary depending on the

type of program that is desired.

Concepts of Physical Fitness 12e

 Return to
presentation
Choice of Equipment
Weight Machines Free Weights

There are advantages to both types of equipment.

Concepts of Physical Fitness 12e
 Return to
presentation
Muscle Groups

 Sport specific training

 Overall muscle balance

Most resistance training programs should

include exercises for all major muscle groups.

Concepts of Physical Fitness 12e

 Return to
presentation
Order of Exercise

 Large muscle groups first

 Small muscle groups first (pre-
exhaust)

There are many different ways to

order exercises within a workout.

See Web11-10 for information

on different training systems
Concepts of Physical Fitness 12e
 Return to
presentation 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.
Concepts of Physical Fitness 12e
 Types of Contractions
Return to
presentation Concentric vs. Eccentric

Concentric
(shortening)
LIFTING Eccentric
(lengthening)
LOWERING
Both phases can build muscle!
Concepts of Physical Fitness 12e
Hubungan antara beban dan
repetisi
Delorme and Oxford
Regimens