PED 127 Chapter 6 Notes

Strength and Endurance

Strength - ability of a muscle or muscle group to exert maximum force.   There are 2 ways to exert force.

1.   dynamic-(isotonic)  a force exerted by a muscle group as a body part moves (bench press).

2.    Static-(isometric)  force exerted by an immovable object (pushing a wall).

TYPES OF ENDURANCE

Dynamic- the ability of a muscle or muscle group to resist fatigue and make repeated contractions against a defined resistance (bench pressing-movement occurs).

Static- ability to maintain a certain degree of force over time (no movement).

DEVELOPMENT OF STRENGTH- high resistance, low repetition

DEVELOPMENT OF ENDURANCE- low resistance, high reps.

*both are usually improved with either program.

Strength is necessary to develop endurance. To develop arm/shoulder muscle endurance through push up you have to be able to do at least one. The inability to do one push up is due to lack of strength.

Power- ability to generate maximum force in the fastest possible time. *Strength is released in a very explosive manner.

BENEFITS OF A WEIGHT LIFTING PROGRAM

-         protects joints---- making them less susceptible to sprains and strains.

-         strength and endurance are necessary for good posture.

(prevents low back pain, round shoulders, sagging abs)

-         prevents osteoporosis- loss of calcium

-         the performance of routine chores are more efficient and less fatiguing.

-         you will experience more satisfaction from leisure sport activities

-         improvement in body/self image  (feel good about yourself).

WEIGHT PROGRAM TERMINOLOGY

-         reps- number of times you can do the weight

-         repetition maximum- most you can lift in a defined number of reps.

-         Set- number of repetitions

-         Resistance- amount of weight lifted

-         Isotonic exercise- the muscle shortens and lengthens as movement is performed against resistance. There are 2 kinds of contraction associated with this:

a.     concentric- the fibers shorten

b.     eccentric- the muscle lengthens

-         isometric- the muscle length remains the same (static). An example of this is the lifter tightens the grip on the bar before lifting. People who have sit down jobs can do these type of exercises.

-         isokinetic- the muscle encounters maximum resistance through it’s range of motion. The rate of movement is maintained regardless of the change in force that takes place  (baseball pitcher)

PRINCIPLES AND TYPES OF PROGRAMS

-principles

a.     overload- increase resistance or the number of reps or time of rest between lifts.

b.     progressive resistance- you must gradually increase your overload to continue improvement or to maintain.

c.     specificity- increase strength only in that muscle.

d.     disuse- if you stop workouts, you lose it.

TYPES

CIRCUIT TRAINING- performing a series of 9-12 exercises. You perform 2 sets of 7-10 repetitions and then move on.

SPECIFIC MUSCLE TRAINING- each day you work one or two specific muscle groups-doing 3 or 4 sets of 3 or 4 exercises that work those groups.

MAX LIFTING- how much you can do in one lift. It tests muscle strength.

Anabolic steroids- organic compounds that contain testosterone (hormone that makes up male secondary sex characteristics) and enhance protein synthesis. They can produce a large increase in muscle size (hypertrophy) and strength gain.

They however come with serious risks: liver disease, cardio respiratory disease, psychological disorder (roid rage), decreased testicle size, impotence, hair loss, acne.

4 responses to weight lifting training

1.    Muscle size increases because of fiber enlargement

2.    The contractile force of the muscle increases.

3.    Hypertrophy of connecting tissues and ligaments

4.    The cartilage becomes thicker and more compressible.

3 differences in weight training between men and women

1.    Strength and size are not quite as pronounced in women. (due to lower level of testosterone- they will never look like the hulk).

2.    Women have a lower amount of muscle mass.

3.    Women have a greater percentage of body fat.

2 theories on why we acquire muscle soreness (especially when we first start weight training)

a.     The spasms in active muscles result in reduced blood flow-causing pain

b.     Connective tissue of muscle tendon is overextended and damaged.

*you can recover by warm baths and light exercise

To prevent muscle soreness: start with light weight and build up.

WEIGHT LIFTING GUIDELINES

1.    Work a different muscle group each day or circuit train every other day.

2.    If you can 7 or 8 reps of a weight, move up.

3.    Select lifts to stimulate muscles you want to strengthen, and vary them.(do different lifts from time to time)

4.    Warm up-stretch

5.    Breath- exhale as the weight is raised/inhale as you lower. You will do the lift better and enhance blood flow.

6.    Do the lift through the full range of motion.

7.    Sequence lifting so large muscle groups are first ( do legs, then arms).

8.    Use a spotter-someone to help you do that last tough lift.

9.    Start light

10.           Use proper technique

11.           Recover-rest      3 days of weight lifting is good, but for sure take one day off per week.