Strength Training SHMD 139 1282013 STRENGTH definition STRENGTH

Strength Training SHMD 139 12/8/2013

STRENGTH definition STRENGTH is the maximum force a muscle or group of muscles can produce in a single contraction. HYPERTROPHY is an increase in the size of the muscle as a result of strength training 1 REPETITION MAXIMUM (1 RM) is the maximum amount of resistance you can move at one time

Strength Training High sets (3 -6), low reps (2 – 8). Long rest periods in between sets (3 – 5 minutes) Very heavy weights (80 – 100% 1 RM). Only 1 – 2 muscle groups per training session. 1 muscle group trained 2 – 3 times per week.

Types of Muscle Contractions Concentric MC – when a weight is being lifted, the muscles involved shorten during the contraction. Eccentric MC – when a weight is being lowered in a controlled manner, the muscles involved lengthen. Isometric MC – when a muscle is activated and produces force, but remains the same length, i. e. no visible movement occurs at the joint

Progressive Overload Progressive overload refers to the practice of continually increasing the stress placed on the muscle as it becomes capable of producing greater force or has more endurance. Methods: ◦ Increase the resistance to perform a certain number of repetitions. ◦ Increase number of reps or sets. ◦ Increase repetition speed. ◦ Change rest period between sets.

Safe Training Warm-up for 10 min before workout. Progress slowly. Use good shoes with good traction. Avoid arching your back. Do not lift with a rounded back. Use a moderately slow, controlled movement. Do not pause between repetitions, keep a steady rhythm. Do not allow the weights to drop or bang. Use spotters where necessary.

Spotters Using spotters is necessary to ensure the safety of the trainee. Spotters serve 3 major functions: ◦ Assist trainee with completion of reps ◦ Critique trainees exercise technique ◦ Summon help if an accident occurs Spotters must be strong enough More than 1 spotter may be necessary Spotters must know proper exercise technique Should know how many reps the trainee is trying to achieve Spotters must be attentive at all times

Types of Strength Training Isometric exercise: are exercises where no movement takes place while a force is being exerted against an immovable object Isokinetic exercise: are exercises performed on machines that keep the velocity constant throughout the range of movement. i. e. prevents the performer from moving faster, no matter how much force is exerted Isotonic exercise: are exercises where resistance is raised then lowered, example: bicep curl.

Types of Strength Training Isotonic Exercise Isometric Exercise Isokinetic Exercise

Gender Differences Absolute strength – maximal amount of strength or force generated in a movement or exercise (i. e. 1 RM) A woman’s average maximum whole-body strength is ± 60% of the average man’s Women have less testosterone, thus less muscle mass

Gender Differences Relative strength – refers to absolute strength divided by body weight Example: a 70 kg woman who lifts 70 kg has a relative strength equal to a 120 kg man who lifts 120 kg, even though she has less absolute strength When performing an identical resistance training program, women generally gain strength at the same rate or faster than men