Strength

Fitness Focus. Strength.

1.Background.

2.Exercising for strength.

3. Muscle fibres- the body’s ‘action kit’

4. Anaerobic metabolism- instant energy

5.Strength circuit using the multi-gym (resistance training)

6. Safety principles.

1.Background.

Physical fitness may be thought of as the ability of the body to work efficiently: doing the most physical work with the least amount of effort. A strong, fit person can often do twice the work with half the effort compared to a sedentary individual. There are many components of fitness that are important to health and well- being, such as stamina and suppleness. A third key element is strength.

Well- toned muscles are needed to perform many everyday tasks in the house, garden or workplace. Strong arms and hands are needed for jobs that require lifting and carrying, pulling and pushing- even wringing out a wet T-shirt or opening a screwtop jar. Strong legs are needed for activities such as climbing stairs, running for a bus and playing a whole variety of sports and games. Strong stomach muscles are very important for good posture and for avoiding back pain. If these muscles are weak and flabby, then posture becomes poor, which puts added strain on other parts of the body, such as the neck and back. Consequently, many aches and pains that we suffer from are really due to poor muscle tone and poor posture.

A good level of strength is not just required by children and young adults- it is also important for older people to maintain their strength in order to stay active and independent.

Modern households have a number of labour saving devices, but if muscles are not used in active and energetic ways, then they will ‘atrophy’- in other words, they will shrink and become flabby.

2.Exercising for strength.

Toning up muscles and improving strength involves either dynamic high- tension exercises with no more than five to ten repetitions at one time, or static contractions holding a strong muscular position for a few seconds.

Cautionary note.

Both dynamic and static strength work cause increases in blood pressure, particularly if the breath is held whilst attempting a maximum effort. Hence correct technique and breathing is very important when strength training. Maximal tension exercises are not really suitable for high- risk individuals. Instead, exercises with light- weights may be more suitable, performed in a rhythmic fashion without the holding of breath. Always remember to warm- up and cool- down properly.

3. Muscle fibres- the body’s ‘action kit’

All muscular work involves complex chemical processes. This chemical activity- molecules of sugar and fat breaking down to release energy to power the muscles- goes on in tiny muscle fibres, each about the size of a human hair. The body has more than 600 muscles containing over six billion muscle fibres- varying in length from about one millimetre to several centimetres. Although muscle fibres are extremely small, they are capable of supporting over 1,000 times their own weight.

When groups of fibres act together, they can move the limbs in a powerful manner: the more fibres recruited, the stronger the muscular actions. As the body becomes stronger, muscles adapt quite remarkably. Each fibre becomes thicker, particularly in males, as a consequence of the hormone testosterone. In females, the recruitment of more muscle fibres, rather than an increase in muscle size, represents the strength gain. Each fibre becomes more efficient in generating the appropriate tension.

4. Anaerobic metabolism- instant energy

Muscles can work for limited periods of time without oxygen. This is termed ‘anaerobic’ work. During the first few minutes of intense effort or the lifting and carrying of heavy objects, the body used an energy store located within the fibres. However, this source of energy is limited and, as muscles tire, a waste product called ‘lactic acid’ builds up in muscles causing pain and fatigue. When you stop exercising, this lactic acid is flushed out of the muscles into the blood stream, enabling the muscles to recover.

Lactic acid, therefore, is the substance that causes the legs to ache- for example, when a person runs up a few flights of stairs. Anaerobic energy is vital to us and it provides the instant energy required for strength and local muscle endurance activities.

Strength training will cause muscles to adapt through a more efficient chemical and mechanical response.

5.Strength circuit using the multi-gym (resistance training)

Bench press

Shoulder press

Front squats

Calf- raises

Lat pull

Standing triceps pull down

Sit- ups with legs elevated.

Arm curl

Seated row

Dips.

Each exercise, try 3 sets of 10 repetitions. Follow the safety procedures below.

6. Safety principles.

Sensible training weights and repetitions should be established for each exercise before it is started.
Progression should be gradual and carefully monitored. Avoid heavy weights that may put undue stress on developing joints and tissues.
As a simple rule of thumb, use a level of resistance that allows ten repetitions to be completed without undue strain when using weights or multi-gym exercises.
Ensure that good, safe techniques are used.
Ensure adequate levels of supervision.
Clothing should be suitable, allowing unrestricted movement and ventilation.
Jewellery should be removed prior to exercise, particularly necklaces which may cause injury to face and eyes. Rings, which cannot be removed should be taped.
Footwear should be in a good state of repair with a grip pattern on the soles.
No refreshments should be allowed in the training area. The equipment can be dangerous if it becomes wet.
Suitable material should be on hand to remove perspiration from the equipment. Bring in a small hand towel
As with all fitness programmes, these exercises should be preceded with a ‘warm up’ and ‘cool down’.

Training programme should have.

Pre- test to determine existing strength levels.
Implementation of training programme.
Post- test evaluation.