Chapter 5: Resistance Training

Hippocrates

  1. Use it or lose it

    • Biological age vs chronological age

      • Cannot alter chronological age, but if you have a healthy lifestyle, can have a biologically younger age.

  2. How often?

    • Strength training at least 2x a week

  3. What Muscles groups - All

  4. What’s the most important muscle? - Voluntary muscle- skeletal. involuntary: Smooth, cardiac

Benefits

  • Increased lean body mass

    • Important for movement, flexibility, mobility, increased strength of skeleton

  • Lower body fat %

    • Less risk of circulatory problems, diabetes, etc

  • Increased basal metabolism at rest

    • The more lean muscle and less body fat, teh higher your BMR is.

    • Muscles use more energy at rest than fat does. More musc = burn more calories at rest

  • Increase strength

    • Makes life easier

  • Regulates resting blood pressure

    • Generally lowers it (good)

    • Heart is stronger

  • Reduces risk of diabetes

    • Kidneys working more efficiently

  • Strengthens bones

  • Prevents injury

  • Confidence

    • Positive feedback loop, benefits mental health

The Skeleton

skel 1: lateral, skel 2: antero-lateral view, skel 3 anterior, skel 4 posterior

7 cervical

5 thoracic

something else??

  • Sternum

    • Connects ribs and acts as anchor point

    • Zyphoid process (bottom)

  • Humerous

  • L lower forearm: Radius, beside is ulna (pinky side)

  • Below are carpals (bones of wrist) 8 of them

  • Below those are metacarpals, then phalanges (knuckles and below)

  • First leg bones; Femur

    • largest and strongest bone in the body; stronger than concrete

  • Pelvis/Pelvic girdle

  • Tibia - large bone in lower leg, bigger than fibula (supporting bone)

  • Feet; tarsals, metatarsals, phalanges

  • Posterior side; scapula

Muscles

  • 206 bones, 600-700 named muscles (depends where you look and how they’re grouped). 3x as many muscles as bones

  • Top L arrow: Covering scapula is deltoid

    • Anterior medial, medial, posterior

  • Below delt is bicep

    • 2 heads- origin points

    • Origin pts are closest point to midline of the body, insertion is where it terminates away from the body

  • Flexors

    • Flex the fingers and wrist

    • Close the angle of the joint

  • Top R - Pectoralis

    • Major and minor

  • Rectus abominus

    • Stability

    • Lower back strength

  • Obliques

    • External and internal

    • Assist in respiration

  • Front leg; quadirceps

    • 4 muscles within the quadriceps

    • Extending the leg the main function

  • neck/shoulders of back; trapezius

  • Latimus dorsi

  • back arm; triceps

    • 3 heads -3 origins

  • Posterior of lower arm (opp of flexors); extensors

  • Gluteus maximus

    • Stability, mobility

  • Hamstrings

    • 3 hamstrings- semi tendonosis and femonrisis, becipes femoralis (or something)

  • Calves

    • Hardest to train and grow

    • Raising heel,

Anatomy

  1. Bones (206)

  2. Ligaments

    • Attach bones to each other

    • More ligaments than bones (>900)

  3. Tendon

    • Attaches bone to muscle (>4000)

    • More tendons than bones to allow movement

    • More tendons than ligaments

  4. Muscles (~600)

  5. Muscular strength

    • maximum force for 1 rep

  6. Muscular endurance

    • Reps over time

  7. Muscle fibre, myofibril - within bundle of muscle fibres

  8. Actin and myosin - smallest protein fibres/filaments, doing the work during a contraction. Within myofibril.

Fast twitch muscle fibres

  • Lot of force in a little time

  • Less than a minute for maximal force always use FTF

  • Anaerobic

  • Uses glycogen for quick use

  • Highly easy to fatigue

  • Cannot use for more than 1 min continuously

  • Used for strength

  • Rapid movements

  • fewer blood vessels

  • Less mitochondria and myoglobin

Slow twitch muscle fibres

  • The opposite

  • Can use for longer time bc use oxygen for energy and not glycogen

  • Resistant to fatigue

  • Aerobic

  • Used for stamina/endurance

  • Many blood vessels

  • More mito and myoglobin

Types of contractions

  • Isometric

    • Muscle contracts but does not shorten or lengthen

    • No movement

  • Concentric

    • Like bicep curls

    • Most common

    • Closing angle of joint, the prime mover muscle shortens

  • Eccentric

    • Muscle contracting but at same time lengthening

    • Ex., letting down a dumbbell slowly during bicep curls

    • Reverse of concentric

    • Tearing muscles more, in this case good for muscle growth

Muscle pairs

  • Everything’s in opposing pairs

  • The prime mover in a movement is the agonist, the other is antagonist

    • Antagonistic pairs

4 Factors for Gains

  • Progressive overload

  • Protein

  • Somatotype

    • Based on genetics and individual differences

    • Endomorph - heavy by nature, hard to lose fat and gain muscle

    • Mesomorph- triangle shape, build muscle easily

    • Ectomorph - hard to gain fat and muscle. Slender

  • Hormones

See table 5.3

Infinite programs tailored to your needs and goals

adding more muscle mass allows you to lift more. obvi trained muscle stronger than untrained muscle

Adaptation and ease to gains easier for novice, harder for advanced bc already at top

Rate of adaptation decreases as time increases

Strength performance increases as time increases

  • In early life, while body adaptable, build up muscle to make peak as high as possible

  • body fat % decreases with exercise and lean tissue mass increases

    • BMR increases with increased muscle, decreasing fat

  • Males have more T so genetically stronger, but same benefits and principles apply to women

    • Watch video from notes