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Defining Your Goals
Muscle Strength is the maximum force you can exert
against resistance at one time. Your muscle strength
comes into play when you pick up a heavy bag of
groceries or lift a small child. It is developed when a
localized muscle is worked both positively (concentric)
and negatively (eccentric) at a resistance great enough
to perform only five to eight repetitions of the exercise
before the muscle fails. Each set of repetitions is
followed by a rest interval that typically runs three times
longer than the set. Later, between exercise sessions,
the muscle overcompensates for the stress and usually
increases in both strength and size.
Muscle Endurance
is the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers,
which depend on oxygen for energy. To develop muscle
endurance, use low resistance and high repetitions—
about 15-20 repetitions in each set, three sets to each
exercise, working the muscle only to fatigue.
Muscle Power
is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as:
a) Being directly associated with certain skill or sport;
and/or
b) Meaning that you must move fast.
Load is actually a more important factor than speed
when attempting to improve power. When training to
achieve muscular power, pick a resistance that fatigues
you in the 3-5 repetition range. When performing these
reps, it is more important to think of contracting the
muscles faster rather than attempting to move faster.
Performing sport simulation exercises usually results
in a deterioration of the motor pattern or skill. The
biomechanically sound method of improving power in
your sport is to train for power using the correct joint
movements, as described in this manual. Then practice
the skill associated with your sport, learning to apply
this newly achieved power.
Body Composition
is the ratio of fat weight (fat) to lean
weight (muscles, bones and tissue). As you age, the ratio
shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will help
burn extra calories. Performing these two forms of
exercise, either at different times or together, will create
the greatest changes in body fat weight.
Balanced Strength
and alignment is the result of equal
strength developed in all parts of the body. It comes
into play in your standing and sitting posture, and in
your ability to perform just about any activity safely and
effectively. An over-development of the back will round
the shoulders; weak or stretched abdominals can cause
lower back pain. You want a balance of muscle strength
in front and back. In addition, you need a balance of
strength between your middle, lower, and upper body.
Flexibility
is the ability of a muscle or group of
muscles to move the joint through a full range of
motion. Flexibility comes into play when you execute
an overhand serve or stretch for the top shelf in the
kitchen. It is a cooperative movement of opposite muscle
groups. When a muscle contracts, its opposite muscle
group must relax for the action to occur. Increased
flexibility means an increased range of motion, made
possible by this simultaneous contracting and relaxing.
Good flexibility is important in protecting the body
from injury and can be achieved through the balanced
strength training programs included in this manual.
Cardiovascular Endurance
is the ability of the heart
and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. It comes into
play when you jog a mile or ride a bike. It is a critical
component of overall fitness and health. Any exercise
program must be supplemented with cardiovascular
training.
Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here
are some fitness components that will help you define your goals and choose your fitness program.