Download Muscle Strength and Endurance

Muscular Strength
and Endurance
Duhh...this
is easy!
By: Lauren Hauser
Muscular Strength

Strength


the maximal force a muscle can generate for a single
maximal effort
One of the best ways to determine
strength is by performing a 1-RM (one
repetition max)
Muscular Endurance

Endurance

The ability of a muscle to generate a submaximal force, repeatedly, over time.
1000
LBS.
Defining Sets and Repetitions:
One set is made up of a
number of repetitions

Example: One set of 4 repetitions
Factors Effecting Muscular
Strength and Endurance Training

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Muscle Size
Gender
Age
Muscular strength is lost at
a rate of 1% per year after
the age of 25
 Use it or lose it
Ahhh…YIKES!
Benefits of Resistance Training






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Increased muscle strength, power, endurance and size.
Increased bone density and strength.
Reduced body fat.
Increased muscle-to-fat ratio.
Boosted metabolism
Lowered heart rate and blood pressure after exercise
Improved balance and stability.
Enhanced performance
Metabolic Rate
Ha-ha exercise..
What’s that?
 Low
metabolism is
primarily related to a
sedentary lifestyle
(no matter the age)

loss of muscle mass lowers
metabolism
Metabolic Rate

The rate at which one burns calories
 The

higher, the better
Varies based on:
 Gender
 Age
 Amount
of muscle mass
Basal Metabolic Rate (BMR)
 The
number of calories required to
sustain life in the resting state
 The higher the BMR (or calories
burned at rest) – the more desirable
 Develop
a calorie burning body!
Basal Metabolic Rate (BMR) #2

As lean body mass increases, BMR
increases
 Each
pound of muscle tissue
raises BMR by 30 to 50 calories
every 24 hours
 Each pound of fat burns 2
calories every 24 hours
Types of Skeletal Muscular Contractions
 Isometric
 Concentric
 Eccentric
Types of Muscles
Smooth
w Involuntary muscle; controlled unconsciously
w In the walls of blood vessels and internal organs
Cardiac
w Controls itself with help from nervous and
endocrine systems
w Only in the heart
Skeletal
w Voluntary muscle; controlled consciously
w Over 600 throughout the body
SKELETAL MUSCLE STRUCTURE
Slow-Twitch (ST) Muscle Fibers

High aerobic (oxidative) capacity and fatigue resistance
Long Distance Runners

Slow contractile speed
Marathon
Fast-Twitch Muscle Fibers

Fast contractile speed
Sprinter

Fast contractile speed
The difference in force development between FT and ST
motor units is due to the number of muscle fibers per
motor unit, not the force generated by each fiber.
Functional Classification of Muscles
Agonists—prime movers; responsible for the movement
Antagonists—oppose the agonists to prevent
overstretching of them
Synergists—assist the agonists and sometimes fine-tune
the direction of movement
AGONIST (Prime Mover)
ANTAGONIST
Biceps
Deltoids
Pectoralis Major
Rectus Abdominis
Iliopsoas
Quadriceps
Hip Adductor
Tibialis Anterior
Triceps
Latissimus Dorsi
Trapezius/Rhomboids
Erector Spinae
Gluteus Maximus
Hamstrings
Gluteus Medius
Gastrocnemius
Isometric Contractions
 No
appreciable change in
length of the muscle ( static
contraction)
 Involves
no skeletal or joint
movement
Isometric Training
 Increases
strength at a given joint
angle
 No joint movement
Must work at a variety of joint angles
 At one time a preferred method of strength training
for athletes

 Used
in rehab settings
Isometric Training
Precautions
 Isometric
contractions are
contraindicated for:
hypertensive (valsalva effect)
 individuals presenting coronary
risk

Concentric Contractions
(dynamic)
 The
muscle shortens during
contraction
 Positive
contraction
Isotonic Training
 Characteristics
of isotonic
training :
 Constant
resistance
 Variable speed of muscular
contraction
Isotonic Training



Most common method of strength
training
 Also known as progressive resistance
training
 Principle of Overload
Work through a full ROM
Involves use of free weights or machines
Eccentric Contraction
(dynamic)
The
muscle lengthens
during contraction
Negative
contraction
JOINT
ACTION
MOVEMENT
DESCRIPTION
EXAMPLE
MOVEMENT
Flexion
decreasing joint angle
Biceps Curl
Extension
increasing joint angle
Triceps Extension
Abduction
movement away from body
centerline
Lateral Raises
(Deltoids)
Adduction
movement toward body
centerline
Horizontal Flyes
(Pectorals)
Rotation
rotation about and axis
Twisting the Arm
360 degree rotation
Arm circle around
Circumduction
How Do I Determine The
Appropriate Amount Of
Resistance For My Workout?

Establish your goal, then choose one of
the 3 following methods to determine
your resistance:
 1RM
 Trial and error
 Delorme
and Watkins
Trial And Error
 Consider
your goal
 Determine an amount of resistance
you can lift for the identified number
of reps so that you fatigue on the last
repetition
Progressive Resistance Training:
(Delorme and Watkins)
 Determine
your 10 repetition
maximum (10 RM)
 Complete 3 sets
 Intensity varies by set
 1st
set: 50% of 10 RM load
 2nd set: 75% of 10 RM load
 3rd set: 100% of 10 RM load
Identify Your Goal



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To build primarily strength and
power?
To build primarily endurance?
To gain some strength and some
endurance?
To develop great hypertrophy
(increase in muscle size)?
Is Your Goal To Develop
Primarily Strength?
3 sets on each muscle group
 Fewer than 8 repetitions in each set
 Heavy resistance (80 to 90% of 1RM)
 Fatigue on last rep
 No more than 2 to 3 total body workouts per week.

Is Your Goal To Develop
Primarily Endurance?

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
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3 sets on each muscle group (possibly more)
More than 12-15 repetitions in each set
Light resistance (50 to 60 % or less of 1RM)
Fatigue on last rep
No more than 2 to 3 total body workouts per week
(possibly more)
Is Your Goal To Develop Some
Strength and Some Endurance?
3 sets on each muscle group
 Between 8 and 12 repetitions in each set
 Fatigue on last rep
 Moderate resistance (60% of 1RM / perhaps slightly
more)
 No more than 2 to 3 total body workouts per week

Precaution!
 NEVER hold your breath while
exerting force
 Exhale as you apply force
 Inhale as you recover
THE END