Understanding Muscle Power, Strength, and Tone PDF

Understanding Muscle Power, Strength, and Tone Dr.Sarkawt S.Kakai KHCMS (ortho & Trauma) Definition Muscle Strength Muscle power Muscle Tone • The maximum amount of force one can generate during a specific movement at a specified velocity • is slightly different. It is a product of force and v...

Understanding Muscle Power, Strength, and Tone Dr.Sarkawt S.Kakai KHCMS (ortho & Trauma) Definition Muscle Strength Muscle power Muscle Tone • The maximum amount of force one can generate during a specific movement at a specified velocity • is slightly different. It is a product of force and velocity, i.e. strength and speed, so can see that there is a strength aspect to power, however, it’s also about speed of muscle contraction. • is the amount of tension (or resistance to movement) in muscles When do we need power and strength? • We need muscle strength in every day activities, but we probably use less of our capacity of maximal strength when we’re younger. • As we age, muscle strength declines, whilst reports vary a little, by the time you get to 50, you can expect to lose approximately 12-15% of muscle strength per decade • Shocking eh? Muscle Anatomy Power and strength enough? • Our bones, muscles and joints work together in a coordinated way to move our body and give it stability. • Tendons and ligaments play an important role here, too: Tendons connect muscles to bones, allowing us to move, and ligaments help to hold things in place Individual’s health Training status Gender Influencing factors for muscle power & strength Age Muscle fiber type Movement speed Joint ROM Muscle crosssectional area Building Muscle Power 1. 2. 3. Resistance training techniques • Involves the performance of physical exercises that are designed to improve strength and endurance. • It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics. • Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment. Nutrition for muscle power Importance of recovery and rest Developing Muscle Strength Strength training principles (progressive overload, rep ranges, etc.) Nutrition and hydration for strength gains Recovery strategies for strength training 5 key components that elite strength programs should have: periodization, progressions, sport customization, individualization, and tracking. Difference between muscle tone and muscle size To tone up means to reduce the appearance of body fat by tightening up the muscles and giving them shape. Bulking up means to increase muscle mass and make the muscles bigger. Correct posture minimizes the strain on the human body by maintaining balance of the muscles and skeleton. Achieving Muscle Tone 1. Resistance training for muscle tone 2. Nutrition and hydration for maintaining muscle tone 3. Importance of flexibility and mobility • In fact, resistance training when performed through a full range of motion actually IMPROVES flexibility! Balancing Power, Strength, and Tone Importance of a well-rounded fitness program • This can help you stay at a fit and healthy weight, especially as you get older. • In addition to building muscle strength and mass, weight training also preserves bone density, thus working against the frailty that can come with age. How to balance power, strength, and tone in your training routine • A well-rounded routine has six basic elements: balance training, flexibility, core exercises, aerobic fitness, high-intensity interval training and strength training. Avoiding overtraining and injuries Common Myths and Misconceptions • Debunking common misconceptions about muscle power, strength, and tone • MYTH: CARDIO INCREASES MUSCLE TONE • MYTH: IF YOU’RE NOT IN PAIN, YOU ARE NOT WORKING OUT HARD ENOUGH • MYTH: EATING EXTRA PROTEIN BUILDS MUSCLE • MYTH: MORNING IS THE BEST TIME TO TRAIN • MYTH: MORE SWEAT EQUALS A BETTER WORKOUT • MYTH: IT IS BEST TO WORKOUT ON AN EMPTY STOMACH • Addressing fears of bulking up (especially in women)