Filed under: Muscle, Programs, Trainer, equipment — arlene @ 3:37 am
Strength is best developed by applying the “overload principle” so that exercise is done with a near maximum resistance with only a few repetitions.
In order to increase strength, the muscle must be contracted to at least 60 percent of its maximum. Strength training requires an overload in the amount of the resistance, while muscular endurance training requires an overload in the number of repetitions. Therefore, according to the law of specificity, when designing a program for strength development, high resistance and low repetitions at a moderately slow speed should be used for maximum effectiveness.
There is a threshold of training and a target zone for muscular strength development.
Experts generally agree that in progressive resistance exercise (PRE) using a maximum load (resistance) for three to eight repetitions in one to three sets three orfour times per week will develop strength. Experts do not agree, however, on the ideal combination of repetitions, sets, and speed. (more…)
Filed under: Muscle, Programs, Trainer, equipment — arlene @ 3:35 am
Power is a combination of strength and speed, and is both health-related and skill-related.
Most experts classify power as a skill-related component of fitness (see Concept 2) because it is partially dependent on speed. On the other hand, power is also dependent on strength and can be classified as a health- related component to the extent that strength is involved. Thus, power falls somewhere in between the two distinct groups of fitness attributes. Certainly its use is not limited to sports and dance. We use power extensively in our daily activities every time we apply a force to move something quickly. Power is important in protective movements, such as a pedestrian jumping to dodge a car or a driver jerking the steering wheel to avoid a collision or jamming on the brakes to stop in an emergency. A worker heaves a heavy load from a truck to a dock and a carpenter uses force to hammer a nail.
Power is usually neglected in fitness literature and often in fitness programs as well. Garnica (1986) believes it to be the “most functional mode in which all human motion occurs.” If this is true, all fitness programs should consider appropriate exercises that develop power. (more…)
Filed under: Muscle, Physical, Programs, Trainer — arlene @ 3:27 am
Three commonly used types of stretching exercises are static, ballistic, and PNF. Each of these can be performed as an active stretch or as a passive stretch. All are effective in developing flexibility.
Static stretching is widely recommended because it is less likely to cause injury and soreness.
Because static stretching is done slowly and held for a period, there is less probability of tearing the soft tissue, particularly if the force comes from your own muscles.
When active stretch is used, the opposing muscles contract. This produces a reflex (Reciprocal Inhibition) relaxation in the muscles that you are trying to stretch. On the other hand, when a muscle is stretched passively by an outside force, there is no reflex relaxation. A muscle that is not relaxed can not be stretched as far and there is potential for injury. (more…)
