1. Chapter 4: Strength Training
Email: mwittbrodt3@gatech.edu
Reminder: Part I Ex. Program Due Fri Feb 21
**Office Hours: Tue 11:30 – 1:00**

2. Learning Objectives
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Explain the benefits of developing muscular strength and endurance
Describe how muscles contract
Distinguish between the muscle fiber types
Classify the types of muscular contractions
Identify the changes that occur in response to strength training
List the factors that determine muscle strength and endurance
Outline the principles used in designing a strength and endurance program
Distinguish between the types of training programs
Design a program for improving strength and endurance

3. Strength Training in Daily Living
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Reduces joint and/or muscle injuries
Reduces low back pain and age-related decreases in strength
Helps prevent osteoporosis
Increases resting energy expenditure

4. Muscle Structure and Function
Primary function: provide force for
movement, maintain posture, and regulate
temperature
As they shorten or lengthen, movement occurs
Motor Unit: Motor nerves and the muscles it
innervates

6. Types of Muscle Contractions
Important Prefixes/Terminology for Muscle Contraction:
-Iso = same
-Metric = movement
-Kinetic = velocity
-Tonic = tension
Isotonic
-Same tension
-Most exercises and sports
Isokinetic
-Same velocity
Isometric
-no movement
- Useful in rehab

7. Major Muscles of the Body
Quadriceps

8. Positive Work
Shortening against gravity
Negative Work
Lengthening against gravity

9. Agonist vs. Antagonist & Muscle Balance
Agonist: Muscle which causes movement
stemming from contraction
Antagonist: Acts opposite of agonist

10. APPLYING MUSCLE STRUCTURE AND FUNCTION TO
RESISTANCE TRAINING AND EXERCISE PERFORMANCE

11. Muscle Fiber Types
Fiber Type
Force Generation
Fatigue
Slow (Type I)
Slow and minimal
Very Resistant
Fast (Type IIb)
Fast and Great
Very Little
Intermediate (Type IIa)
Fast and Great
Resistant
- Mostly genetically determined
- What are differences in elite
endurance runners vs. elite
sprinters?
- Some transient fiber type
conversion with specific training

12. Fiber Recruitment
Recruitment Principle 1:
More muscle fibers = increased muscle force
Recruitment Principle 2:
Slower muscles recruited before faster muscles

13. Adaptations to Strength Training
Hypertrophy – Increase in muscle fiber size
Hyperplasia – Increase in muscle fiber number
- Very minimal; does not contribute to adaptations
Muscle Fiber Recruitment
Steroid Use
Strength
Hypertrophy
Increase in muscle innervation
Time

14. Endurance Training and Muscle Changes
Trappe et al. 2006 J Appl Physiol
Fiber Type
Pre-Training %
Post-Training %
Type I
48%
57%
Type IIa
30%
30%
Hybrids
22%
13%
Take Home:
-With 16wk endurance training, there was an INCREASE in TYPE I fibers, a
DECREASE in Hybrids, and NO CHANGE in Type IIa.
-The Type I fibers also DECREASED in SIZE but INCREASED in FORCE
Muscles
change
with any
type of
training

15. Rate of Improvement
-Depends on initial strength
level
-Rapid strength gains in
relatively untrained
beginners
-More gradual gains in
trained people with high
levels of strength
Gender Differences
-Little difference in
initial responses to
strength training
-After long-term
training, men show
greater gains due to
higher testosterone
levels
-Women DO NOT
exhibit bulky muscles

16. Safety Concerns
•Use spotters
•Don't drop weights
•Always warm up
•Breathe during exercises
•Use slow movements
•Start with light weights and work up gradually

17. Chapter 5
FLEXIBILITY

18. Learning Objectives
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Discuss the value of flexibility
Identify the structural and physiological limits to flexibility
Describe the three categories of stretching techniques
Design a flexibility exercise program

19. Benefits of Flexibility
-Increased joint mobility
-More efficient body movement
-Better posture
-Prevents lower back pain
-hypokinetic disease

20. Structural Limitations of Movement
1. The shape of the bones
2. Stiffness of the muscle
3. The connective tissue within the
joint capsule
4. Tendons (connect muscle to bone)
5. Tight skin

22. Benefits of Good Posture
Minimize:
- Joint Wear and arthritis
- Spine Alignment Stress
-Spine nerve stress
-Muscle fatigue and pain
-Overuse problems and strains
Contributes to good appearance

23. Evaluating Flexibility
Flexibility is joint specific
Sit and Reach Test:
-Measures ability to flex the trunk
-Focuses on lower back muscles & hamstrings
Shoulder Flexibility Test
-Measures range of motion at
the shoulder

24. Improving Flexibility
Dynamic Stretching
• Goal is to prepare body to exercise
• Conducted prior to exercise and highly recommended
• Fluid, controlled motion of joint through full ROM
• Increases blood flow to muscles/joints
• Increases neuromuscular activity between CNS and PNS
Ballistic Stretching
• Rapid, forceful, bouncing movements
• More likely to cause injury and thus not recommended
Static Stretching
• Goal is to increase flexibility and recover from exercise
• Most effective method to increase flexibility at end of exercise, not prior to exercise
• Slow lengthening of muscles, held for fixed periods

25. Proprioceptive Neuromuscular Facilitation (PNF)
Series of motions combining stretching with contraction and
relaxation of muscles
-relies on contract-relax (CR) and contract-relax/antagonist
contract (CRAC) stretching
**PNF and Static stretching should not be completed BEFORE a muscular strength or
muscular endurance exercise session**

26. Applying the FITT Principle to a Flexibility
Exercise Prescription
• Prescription will vary depending on initial flexibility level
• Exercises should be static or PNF stretches
• Recommended sample program might include the following
Starter Phase
• Frequency: 1 session
• Intensity: 5-minute session/hold for 15 seconds/mild discomfort
• Time/duration: 1 week
Slow Progression phase
• Frequency: 2–5 sessions per week/add one session per week
• Intensity: 10–30-minute sessions/hold for 20–30 seconds (add 5 seconds per week)/mild discomfort
• Time/duration: 6–12 weeks
Maintenance Phase
• Frequency: 4–5 sessions per week
• Intensity: 30-minute sessions/hold stretches up to 30 seconds
• Time/duration: start after about week 7 depending on progress

27. Avoid Stretching Injuries

28. Sample Exercise Prescription for Flexibility: Beginner

29. Sample Exercise Prescription for Flexibility:
Intermediate

30. Sample Exercise Prescription for Flexibility: Advanced

31. Maintaining Flexibility
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Make a commitment to regular stretching
Use time management
Set aside time for 3–5 sessions per week
Stick to your schedule
Build in stretches during everyday activities
Make it fun: listen to music, watch TV while stretching

32. Exercise Myth #1: Barre Workout
• Question: Will a concentrated effort towards “small
movements” actually make a difference?
“Experience a class”

33. Overload and Specificity Applied to Strength
Training
1)Resistance
2)Sets x Repetitions

34. Muscle Architecture
Convergent (Fan Shaped) Muscle:
Attachment is wider than point of
insertion (i.e. Pectoralis Major)
Pennate Muscle:
Muscle has diagonal fibers in
relation to tendon (i.e. rectus
femoris)
Parallel Muscle:
Muscle fibers run parallel to each
other (i.e. Biceps)

35. Muscle Architecture
90 degree angle
30 degree angle
Most overall activity of
pectoralis muscle
Most overall activity of upper
part of pectoralis muscle
140 degree
angle
Most overall activity of lower
part of pectoralis muscle