Introduction to Muscular Fitness Training

Types of Muscular Fitness

> Strength
> Power
> Endurance
> Flexibility

Training Principles

> Specificity of training
> Overload
> Progression

Types of Exercises

> Compound Exercises
> Single-Joint Exercises
> Closed Kinetic Chain
> Core Exercises
> Power exercises

Describe Compound Exercises

> Recruiting one or more large muscle areas
> Involves 2 or more primary joints
> Preferred exercises (have direct application to function)

Describe Single-Joint Exercises

> Usually recruits smaller muscle areas
> Involves only one primary joint
> Less important to improving overall function

Describe Closed-Kinetic Chain Exercises

> AKA body weight loaded
> Distal segment bears the body weight or part of the body weight
> Activates both agonists and antagonists at a joint and along kinetic chain
> Often more functional than open-kinetic chain exercises

Core exercises emphasize loading ...

The spine directly or indirectly

Structural exercises that are performed very quickly or explosively

Power Exercises

Types of ROM Exercises

> Short-Arc
> Full-Arc

Things to consider during Exercise

> Length-tension relationship
> Multiarticulate muscles
> Passive & Active Insufficiency

Training Guidelines

> Preference should be multi-joint (compound) exercises
> Target major muscle groups
> Train agonist and antagonist groups to prevent imbalances

Major Muscle Groups

> Chest
> Shoulder
> Upper & Lower Back
> Abdomen
> Hips
> Legs

Exercise Order

1. Exercises that require most skill, speed, and coordination

2. Power Exercises

3. Compound Muscles

4. Single-Joint Exercises

Exercise Session Arrangement

1. Warm Up (5-10 min aerobic exercise or light weight)

2. Focused Exercise

3. Cool down (5-10 min of aerobic exercise followed by stretching)

DONT'S of Exercise

Don't ...
> Hold your breath in heavy lifts
> Continue if painful
> "Cheat" on technique to complete lift
> Exercise any muscle group more than 3 times a week
> Assume anyone will perform an exercise correctly

What should the PT do if there is any doubt with exercise technique?

Have the client demonstrate the exercise and provide instruction as needed

FITT Principle stands for

> Frequency
> Intensity
> Time
> Type

General Frequency Recommendation for Muscular Fitness Training

2-3 sessions/week with at least 48 hours separating training sessions for the same muscle group
> Untrained: at least 2
> Trained: volume is primary drive so 1-3

Why is there a recommended 48 hour separation between training sessions?

Adaptation occurs during recovery period between sessions

The most important part of a muscular fitness exercise program

Intensity/Load

The intensity is chosen based on ...

Client and goals of training
> Strength
> Hypertrophy
> Power
> Muscular Endurance

Intensity/Load for Muscular Fitness Training is usually expressed as ...

A percentage of 1-RM

The number of repetitions is based on ______

Intensity

Intensity/Load Classifications

> High
> Moderate
> Low

Describe High Intensity

> Greater than 90% of 1-RM; less than 6 reps
> Maximum strength benefits
> Hypertrophy of Type II muscle fibers

Describe Moderate Intensity

> Greater than 60-80% of 1-RM; 8-12 reps
> Moderate strength benefits
> Maximum hypertrophy of muscle (increases in Type I & II fibers)

Describe Low Intensity

> Less than 50% of 1-RM; 12-20+ reps
> Maximum endurance benefit
> Focus on Type I muscle fibers

Or

> Less than 60% of 1-RM; 3-6 reps at max velocity
> Maximal power benefits
> Hypertrophy of Type II muscle fibers

General Intensity/Load Recommendations for Muscular Fitness Training

> First focus on low intensity and high volume
> Highly trained individuals require higher intensities and variation in the exercise dosage to facilitate changes

Starting Intensity/Load for Severely deconditioned individuals

20-50% of 1-RM

Starting Intensity/Load for Injured Individuals

40-50% of 1-RM

Starting Intensity/Load for Untrained/Novice Individuals

40-50% of 1-RM

Intensity/Load Recommendations for Highly Trained Individuals

Greater than 80% of 1-RM

Describe the Speed Effects

> Fast Repetition emphasizes momentum (power)
> Moderate Reps increase muscle effort
> Slow reps maximize muscle tension (hypertrophy)

General Speed Recommendation for Muscular Fitness Training

Moderate to slow exercise speed
> 6 second reps; 2 lift, 4 lowering

Advantages of a Moderate to Slow Exercise Speed

> Longer period of muscle tension
> Higher level of muscle force
> Lower level of momentum
> Lower risk of tissue injury

Speed Modifications include:

> Super Slow
> Negatives

Describe Negative Speed Modification

Use weight >1RM and only perform negative portion (controlled movement with gravity)
> Spotter lift weight through positive range

The use of explosive movements to develop muscular power, involving rapid stretching followed by shortening of a muscle group during a dynamic movement

Pylometric Training

Purpose of Pylometric Training

Used to increase speed or force of muscular contractions, often with athletic performance goals in mind

The ability to generate a large amount of force in the muscle quickly

Muscular Power

General Time Recommendation for Muscular Fitness Training

2-4 sets per muscle group
> In untrained, 1 set may be enough to produce improvements
> Trained can benefits from 4+ (gains are dose-dependent)
> Each set can have same % of 1-RM or can be altered based on design of program

Set Configurations

> Simple Sets
> Pyramid Sets
> Super Sets or Compound Sets
> Drop Sets

Describe Simple Sets

Same load and reps for each set

Describe Pyramid Sets

Load is increased and the repetitions are reduced

Describe Super/Compound Sets

Combining of 2 different exercises back to back
> Agonist (Compound)
> Antagonist (Super)

Describe Drop Sets

Completing a set to failure, spotters remove weight, and then complete additional reps to failure

Function of Rest Periods between exercises

Required to allow muscle recovery

General Rest Period Recommendation for Muscular Fitness Training

Dependent on training goals
> Pure strength/power: >2 minutes (3-5 min)
> Hypertrophy: 60-90 secs
> Endurance:

Circuit Training is the combination of ______ and ______ training

> Aerobic
> Strength

Describe Circuit Training

> Lower intensity, higher volume
> Short rest period between exercises to keep HR elevated
> Gains made in both aerobic capacity and strength

Specific Muscular Training Guidelines for Competitive Athletes

Optimize muscular strength, power, and hypertrophy with high intensity

Specific Muscular Training Guidelines for Middle-aged and Older Adults

> Maintenance of muscle and bone mass
> Muscular strength and muscular endurance to enhance the overall health and physical fitness

Specific Muscular Training Guidelines for Children

Supervised resistance training using concentric-only muscle actions with relatively high reps and low resistance

Generic Muscular Training Guidelines to "tone"

> High reps
> Lower weight
> Moderate rest between

Generic Muscular Training Guidelines for Pure Strength

> Low reps
> Higher weight
> Longer rest between

Generic Muscular Training Guidelines for Endurance

> High reps
> Circuit training
> Shorter rest between exercises

Generic Muscular Training Guidelines for Power

> Pylometrics
> Explosive positives & slow negatives

Elements of Understanding the Client

> Experience level
> Time commitment
> Likes and dislikes
> Areas that need to be focused on
> Available facilities for exercise

Describe a Client's Goals

> Determines exercise volume
> Why they are training
> What is client's profile

Muscular Training Exercise Types

> Isometric
> Isotonic
> Isokinetic

Describe Isometric Exercises for Muscular Training

> Constant resistance at 0 degrees per sec
> Force produced but no work
> Hold for minimum of 6 seconds for adaptation

Types of Resistance in Isometric Exercises

> Muscle-Setting
> Resisted isometric
> Stabilization

Benefits of Isometric Exercise for Muscular Training

> Good for early treatment, very weak people
> Provides muscle overload
> Can focus on muscle weakness at a specific angle in ROM
> No specialized equipment (easy to transfer to HEP)
> Assists in decreasing swelling

Limitations of Isometric Exercise for Muscular Training

> Not typically functional
> Strengthening only in limited range (±10°)
> Cant evaluate overload level of training progress
> Hemodynamic responses
> Can irritate joints
> Time consuming
> Can be limited by effort of person providing resistance

Describe Isotonic Exercises for Muscular Training

> Exercising through ROM
> Can be at variable speed (2 sec lift, 4 lower)
> Constant or variable resistance

Types of Resistance in Isotonic Exercises

> Manual or Mechanical
> Constant Resistance
> Variable Resistance Across ROM

Examples of Constant Resistance for Isotonic Exercises

> Body weights
> Free weights
> Cuff weights
> N-K table

Examples of Variable Resistance for Isotonic Exercises

> Machine weights
> Tubing

Examples of Free Weights

> Dumbbells
> Dumbbell Rack
> Barbells

Examples of Machine Weights

> Weight stack (cable)
> Plate load
> Smith Machine

Examples of Weight Stack (Cable) Accessories

Changes limb positions to engage different muscles
> Horseshoe handle
> V-shape
> Rope

Other Training Equipment can include:

> Bosu ball
> Exercise ball
> Wobble balance board
> Kettle bell
> Medicine ball
> Resistance bands, elastobands
> Ankle/wrist weights
> Balance pods or discs
> Body/aerobic bars
> Runner parachutes
> Agility ladders
> Jumping ropes
> Hurdles

Benefits of General Isotonic Exercise for Muscular Training

> Provides muscle overload
> Functional
> Train neuromuscular systems

Limitations of General Isotonic Exercise for Muscular Training

> Loads muscle at weakest point
> Can potentially rely on momentum

Benefits of Isotonic Exercise for Muscular Training - Body Weight

> Can be highly functional
> Provides muscle overload
> Improves strength

Limitations of Isotonic Exercise for Muscular Training - Body Weight

> For very weak/deconditioned the load may be too high
> Overload stimulus may be lost without adding external weights

When can you use body weight for muscular training?

> Limited resources
> Warm-up
> ADLs
> Individuals who are not strong enough to utilize machines/free weights

Benefits of Isotonic Exercise for Muscular Training - Free and Machine Weights

> Can be more challenging
> Easy to quantify overload and progression

There are ______ planes of motion with free weights and ______ planes of motion with machine weights

> 3
> 1-2

Limitations of Isotonic Exercise for Muscular Training - Free and Machine Weights

> Overload may occur only at weakest point in ROM
> Less functional (especially machines)

Notes on Free vs. Machine Weights

[Free Weights]
> Spotting recommended
> Technique can be harder to learn

[Machines]
> Don't require lifter to balance weight

[Both]
> Should teach both to everyone; starting with machines and progressing to free weights as training advances

Describe Isokinetic Exercise for Muscular Training

Constant resistance at a fixed speed with the resistance varying according to the force exerted
> Accommodating resistance
> Maximum resistance throughout ROM
> Velocity spectrum
> Relatively costly
> Large equipment, lengthy setup

______ is the primary goal of exercise training while ______ can be secondary goals

> Function
> Cosmetic/Personal fitness goals

Continued muscle strength gains require ______, meaning there is an ....

> Maintaining overload
> Increased stress on the target muscles

Exercise Progression Recommendation for Muscular Fitness Training

> Less than 5% increase in weight between strength training sessions or...
> Increase number of reps at same weight or...
> Increase frequency of sessions exercising the muscle group

Re-Testing Recommendation for Muscular Fitness Training

> Untrained: 2-4 weeks
> Trained: 4-8 weeks

Untrained individuals will make ______ improvements in a ______ time period, experiencing ______ earlier and ______ later

> Large
> Short
> Neural adaptation
> Hypertrophy

Trained individuals will make ______ improvements and require a ______, experiencing primarily ______

> Smaller
> Higher exercise dosage
> Hypertrophy

Loss of adaptations due to a period of inactivity or decreased stimulus

Detraining

With a layoff of _____, muscular training gains decrease by ______ and you only need _______ to maintain gains

> 3+ weeks
> 50%
> 1 session/week

Why is flexibility an important component to muscular fitness training?

> Restricted ROM will produce a decrease in performance capabilities
> Flexibility is important in preventing injury to the musculotendinous and skeletal anatomy

T/F:
The more flexible one is, the lower their risk of injury

FALSE
> You want to be moderately flexible to decrease injury
> Risk is increased for least and most flexible ranges

Factors the Limit Flexibility

> Bony structure
> Excessive fat
> Skin
> Muscle & Tendons
> Connective Tissues

Can also be altered (except bony structure, age, and gender) to increase ROM

Stretching Techniques include:

> Ballistic Stretching
> Static Stretching
> Proprioceptive Neuromuscular Facilitation (PNF)
> Dynamic Stretching

Describe Ballistic Stretching

> Involves a bouncing movement
> May cause muscle soreness
> Greatest chance for injury

Describe Static Stretching

> Passive stretch (hold for 30 secs)
> Very safe to perform

Describe Proprioceptive Neuromuscular Facilitation (PNF)

Involves natural movement patterns with a combination of stretches and contractions

Describe Dynamic Stretching

> Controlled movements through AROM
> Good warm-up prior to vigorous exercise
> Tai-chi is an example

FITT Stretching

> Frequency: 2-3 days/week
> Intensity: To point of feeling tightness or slight discomfort
> Time: 2-4 times to achieve 90sec of stretching per joint
> Types: Static, PNF, Ballistic

Stretching Guidelines

> Stretching is most effective when the muscles are warm
> Can be beneficial before activity but is most effective post-exercise
> Include major muscle groups