basic concepts of strength development. what is strength? muscular strength: ability of a muscle or...
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Basic Concepts of Strength Development
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What is Strength?
Muscular Strength: ability of a muscle or group of muscles to generate force • Absolute strength: maximal amount of force that can be
generated during 1 maximal effort.• Dynamic strength: ability of a muscle to contract
repeatedly over a period of time.
Muscular Endurance: ability to contract muscles many times without tiring or to hold one contraction for a long time
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Elements of Muscular Fitness
Strength: ability to exert forceEndurance: ability to continue work over an extended period of time (Cardiovascular endurance is most important, why?)
Flexibility: ability to move easily through complete normal ranges of motion around a joint
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What is Muscle?
• Made up of 75% water and 25% protein.
3 types of muscle:1.) Smooth: walls of internal organs, stomach and blood vessels2.) Cardiac: heart3.) Skeletal: attach to bones making movement possible
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Roles Muscles Play
• Agonist: Prime mover, muscle primarily responsible to produce movement.• Antagonist: Muscle in opposition to the agonist.• Stabilizers: Hold the joint steady while other muscles produce
movement. Aid in the contraction.• Neutralizers: Muscles that contract to prevent unwanted action.
Bench PressAgonist: Pecs, TricepsAntagonist: LatsStabilizers: Anterior DeltoidsNeutralizers: Forearms
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Types of Muscle Contractions
Isometric (static)
- No movement occurs at the joint although force is generated
Isotonic (dynamic)
When is the muscle at it’s strongest?
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General Training Principles
• The Principle of Overload: the body will function better if increased demands are placed upon it
F= Frequency
I= Intensity
T= Time
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General Training Principles
• The principle of progression: Allows you to increase your workload when your body adapts to the current load.• The principle of specificity: Occurs when specific exercises
are done that closely resemble the specific activities performed.
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General Training Terms
•Repetitions (reps) – the number of consecutive times you do an exercise•Set – one group of repetitions•Hypertrophy – increase in muscle size•Atrophy – decrease in muscle size•Resistance – a force that acts against
your muscles •1 rep max (1RM) – amount of weight
lifted one time•Plyometrics- develops power with
explosive movements
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10 Principles of Resistance Exercise
1.) Warm-up: Light running, light lifting, dynamic stretching to help improve blood flow and flexibility, & to reduce chance of injury.
2.) Exercise Range of Motion: To strengthen entire muscle, complete exercise through fullest possible range of motion that the joint allows. Muscle is conditioned through its entire length.
3.) Exercise Speed: It should take approx. 1 sec. to complete every 90 degrees of joint motion.
4.) Breathing: Exhale during concentric phase (POSITIVE PHASE) of exercise. Inhale during eccentric phase (NEGATIVE PHASE). Ex. Bench Press: Exhale to push, Inhale to bring bar back down. Why we breathe
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10 Principles of Resistance Exercise 5.) Recommended # of Repetitions: Strength: more weight less reps (3-5 reps per exercise – 80%-90% of
MAX) Endurance: Less weight more reps (13-25 reps per exercise – 50%-60% of
MAX)Combination: benefits in strength and endurance (6-12 reps per exercise
– 65%-75% of MAX)Pyramid System: decrease reps while increase weight
6.) Rest Between Sets: 60 to 90 seconds of rest, may vary w/ the individual and/or exercise intensity.
7.) Rest Between Repetitions: When applicable, a 1-2 second pause is recommended between each repetition.
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10 Principles of Resistance Exercise8.) Recommended # of Sets: dependent upon the fitness level and
intensity. Generally, 1-3 sets of exercise are recommended per body part.
9.) Increasing Workload: The rule of thumb is to increase the weight load by 2-5% when progression is to take place. This normally occurs when the final repetitions of the last performed set are completed easily.
10.) Exercise Intensity: The goal is to achieve momentary muscle failure on each set. Momentary muscle failure refers to total fatigue or failure on the final predetermined repetition of each set.
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Nutrition/Supplements• Carbohydrates (60% total kcal) are the body’s primary source of energy.
Carbs Fat (stored energy) Protein
• Protein: repair and build muscle and all body systems
• When weight training, a general rule, 1 gram of protein per pound of body weight.
• Fat (20% kcal): Energy (storage), heat, body structure.
• Creatine
• Androstenodione is converted intro a steroid once in the body.
• Anabolic steroids increase testosterone. Many health risks are associated with taking anabolic steroids.
• H2O= Most Important Nutrient
• Taking excessive amounts of vitamins can be harmful; use both diet and exercise to lose weight
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Anterior Deltoid
Pectoralis Major
Rectus AbdominisExternal Oblique
Quadriceps
Biceps Brachaii
Adductor Muscles
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Trapezius
Posterior Deltoid
Latissimus Dorsi
Biceps Femoris(Hamstrings)
Calf Muscles
Triceps Brachii
Gluteus Maximus
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General Strength Training Exercises • Exercise:
• Arm curls:
• Arm extensions:
• Military press:
• Lat pull down:
• Bent knee sit-up:
• Side bends:
• Bench press:
• Squat / leg press:
• Leg curl:
• Rows:
• Muscles Developed:• Biceps, brachialis
• Triceps
• Deltoids, triceps
• Latissimus dorsi, trapezius, deltoids
• Rectus abdominis
• Internal & external obliques
• Pectoralis major, triceps, deltoids
• Gluteals, hamstrings, quadriceps
• Hamstrings
• Trapezius, latissimus dorsi, deltoids