•Understand basic muscle anatomy. •Identify four primary ... Basic Muscle
Anatomy. Reprinted, by permission, from R. Behnke, 2006, Kinetic anatomy, 2nd
ed.
chapter
Learning Objectives
6 Muscular Strength Assessment and Training
• Outline the benefits of strength training. • Learn how to evaluate muscular strength and endurance.
• Understand basic muscle anatomy. • Identify four primary types of resistance training. • Outline a beginning strength-training program. • Learn seven guidelines for safe weightlifting.
Peter Walters
Benefits of Strength Training
Shapes Your Body
• Shapes your body • Helps boost fat burning metabolism • Builds strong bones • Enables endurance © Photo courtesy of Zachary Wenger © Photo courtesy of Zachary Wenger
(continued)
Shapes Your Body (continued)
© Photo courtesy of Zachary Wenger
Changes in Body Composition as a Result of Strength and Weight Training Endurance Exercise Fat Muscle change Strength + endurance
−8.0 lb (17.6 kg)
−10.0 lb (22 kg)
+2.0 lb (4.4 kg)
Endurance only
−4.0 lbs (8.8 kg)
−4.0 lbs (8.8 kg)
+0 lbs
© Photo courtesy of Zachary Wenger
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Boosts Fat-Burning Metabolism
© Photo courtesy of Zachary Wenger
© Photo courtesy of Zachary Wenger
Boosts Fat-Burning Metabolism (continued)
© Photo courtesy of Zachary Wenger
© Photo courtesy of Zachary Wenger
(continued)
Builds Strong Bones
Most people know that systematic overload training strengthens muscles, but many people do not realize that it strengthens bones as well.
Assessing Muscular Strength and Endurance
• Muscular strength: The ability of a muscle or muscle group to generate maximal force.
• Muscular endurance: The ability of a muscle or muscle group to perform repeated submaximal contractions or to maintain an isometric contraction.
Enables Endurance • Weight training enables harder and longer work.
• The ability to do physical work is called functional capacity.
Assessment Measures • Grip test • One-minute push-up test • One-minute sit-up test • Bench press one-repetition maximum (1RM) • Leg press one-repetition maximum (1RM)
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Basic Muscle Anatomy (continued)
Basic Muscle Anatomy
(continued)
Reprinted, by permission, from R. Behnke, 2006, Kinetic anatomy, 2nd ed. (Champaign, IL: Human Kinetics), 14.
Types of Strength Training
Reprinted, by permission, from R. Behnke, 2006, Kinetic anatomy, 2nd ed. (Champaign, IL: Human Kinetics), 14.
Your Beginning StrengthTraining Program: 10 1. What am Questions I supposed to do on the first day of any phase?
1. Isometric 2. Isokinetic 3. Isotonic 4. Variable resistance
2. How do I determine how much weight to start with? 3. Why just one hard set? 4. What do I write on the workout card? 5. How quickly should I progress? (continued)
Your Beginning StrengthTraining Program: 10 Questions 6. Can I substitute an(continued) exercise I like better than the ones listed?
7. Do I need to complete the exercises in this order? 8. Why so many different workouts? 9. What do I do after completing all three workout phases? 10. Do I need to warm up before each exercise session?
1.
Seven Guidelines for Lifting Safely Warm up before you lift.
2. Always practice proper form. 3. Progress slowly. 4. Use the equipment properly. 5. Always wear shoes; remove your jewelry. 6. Use proper breathing technique. 7. Have someone spot you on potentially dangerous exercises.
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