Muscular Fitness Forrest Dolgener Ph D Professor Health

Muscular Fitness Forrest Dolgener, Ph. D. Professor

Health Benefits • Increased bone density • Increased HDL-C • Increased muscle mass which increases BMR • Decreased risk of low-back syndrome • Greater stability and balance • Improved self-image

Muscular Strength • Muscular strength is the maximal force that can be generated by a specific muscle or muscle group. Muscle strength is specific to – The muscle group – Type of contraction – Speed of contraction – Joint angle

Muscular Endurance • Muscular endurance is the ability of a muscle or muscle group to develop repeated force over a period of time or to maintain a specific percentage of the maximum voluntary contraction (MVC) for a prolonged period of time.

Types of Muscle Contractions • Dynamic (a. k. a. isotonic) – Concentric • Shortening contractions • Moves mass against gravity – Eccentric • Lengthening • Resists gravity acting on a mass • Static – muscle does not change length

Gradation of Muscle Force • Increased frequency of discharge (rate coding) • Increased number of motor units recruited

Factors Determining Torque Produced by Muscle • Physiological Factors – Number of motor units recruited – Types of fibers recruited – Length of muscle • Mechanical Factors – Length of lever arm – Angle of pull

Strength Testing Modes • Static • Dynamic – Constant resistance – Variable resistance • Isokinetic

Muscular Endurance Testing Modes • Static (% of 1 RM) • Dynamic – % of 1 RM – % of body weight • Isokinetic

Fundamental Concepts of Progression • • Progressive overload Specificity Variation Periodization – Classic (linear) model – Undulating (nonlinear) model

Interaction of Loading & Reps Power? ? Strength 1 2 4 6 8 Endurance 10 12 14 16. . Repetitions Maximum Heavy(100%) Moderate (70%) Resistance Light (50%)

Program Variables • • • Muscle action Loading Training Volume Exercise selection Exercise order Rest Periods • Velocity of Muscle Action • Frequency • Free weights vs machines

Muscle Action • Novice: Concentric and eccentric • Intermediate: Concentric and eccentric • Advanced: Concentric and eccentric

Loading • Novice & Intermediate – 60 -70% of 1 RM or 8 -12 RM – 2 -10% increase for RM loading • Advanced – 80 -100% of 1 RM or 1 -5 RM – Periodized schedule – 2 -10% increase for RM loading

Training Volume • • Novice: 1 -3 sets Intermediate: 2 -3 sets Advanced: 3 -6 sets Training volume increase should be no more than 10% every 2 -4 weeks

Exercise Selection • Both single and multi-joint exercises should be used • Less risk of injury with single joint exercises • More transfer to performance with multijoint exercise

Exercise Order • When training all major muscle groups in a single session – Large muscles before small – Multi-joint before single • Split Routine – Large before small – Multi-joint before single – Rotation of agonist/antagonist

Rest Periods • For all levels – For multi-joint, high resistance and large muscle exercises: 2 -3 minutes – For single-joint, small muscle exercises or lower resistance: 1 -2 minutes • May alternate muscle groups with little or now rest in order to shorten total exercise time

Velocity of Muscle Action • Novice – Slow (2 -4 sec for each phase) – Moderate (1 -2 sec for each phase) • Intermediate should use moderate velocities • Advanced should use slow to fast (<1 sec for each phase)

Frequency • Novice should train the entire body 2 -3 days per week. • Intermediate – 2 -3 days per week for total body – 3 -4 days per week such that each muscle group is trained 1 -2 days per week • Advanced – 4 -6 days per week with 2 -3 days per week for each major muscle group – Multiple sessions per day may be used if recovery is optimized

Factors Affecting the Ability to Hypertrophy Muscle • • Muscle Type Genetics Hormones Nutrition – General nutrition – Supplementation • Training

MODEL OF NEURAL AND HYPERTROPHIC FACTORS

Training for Hypertrophy • Loading – 70 -100% of 1 RM – 1 -12 Reps with majority 6 -12 • 3 -6 sets • Periodized • Rest periods of 1 -2 minutes except in heavy loading of core exercises when 2 -3 minutes of rest are recommended

Training for Muscular Power • Power = Work/Time • Power is optimized using more explosive movements on top of a good strength base • Light to moderate loading (30 -60% 1 RM) performed at an explosive velocity

Factors Determining Flexibility of a Joint • • Joint capsule – 47% Muscle and its fascia – 41% Tendons and ligaments – 10% Skin – 2%

Types of Stretching • Ballistic (dynamic) Stretching • Static Stretching • PNF Stretching

Flexibility Prescription • • Mode: Static or PNF Number of exercises: Depends Frequency: 2 -3 days per week Intensity: to point of obvious tension but not pain • Duration: 10 -30 seconds • Repetitions: 3 -4