Download Building Muscular Strength and Endurance

5
Building
Muscular
Strength
and Endurance
Copyright © 2009 Pearson Education, Inc.
Objectives
• Define muscular strength and muscular endurance and
describe the benefits of each.
• Discuss the basic structure and function of skeletal
muscle.
• Outline the fitness and wellness improvements that
occur with regular resistance training.
• Assess your muscular strength and endurance.
Copyright © 2009 Pearson Education, Inc.
Objectives, continued
• Set appropriate muscular fitness goals.
• Describe common resistance-training methods and
programs and create an exercise plan compatible with
your goals and lifestyle.
• Identify and observe precautions for safe resistance
training.
• Describe the risks associated with supplement use,
including anabolic steroids.
Copyright © 2009 Pearson Education, Inc.
Terms
Muscular Fitness
The ability of your musculoskeletal system to perform daily
and recreational activities without undue fatigue.
Muscular Strength
The ability of a muscle or group of muscles to contract with
maximal force.
Muscular Endurance
The ability of a muscle to contract repeatedly over an
extended period of time.
Resistance Training (weight training)
Put measured stress on the musculoskeletal system,
resulting in greater strength and endurance.
Copyright © 2009 Pearson Education, Inc.
How Muscles Work
Three Basic Muscle Types
Skeletal Muscle (voluntary)
• Allows movement and generates body heat.
Cardiac Muscle (involuntary)
• Exists only in the heart; helps pump blood.
Smooth Muscle (involuntary)
• Lines internal organs and moves food.
Copyright © 2009 Pearson Education, Inc.
How Muscles Work
Skeletal muscle consists of:
• Tendons (connective tissue)
• Muscle Fibers (individual muscle cells)
• Myofibrils (strands containing protein filaments)
Two types of muscle fibers:
• Slow-Twitch: Oxygen dependent, contract slowly but
for longer periods without fatigue. Type I
Intermediate fibers Type IIa
• Fast-Twitch: Not oxygen dependent, contract faster
but tire more quickly. Type II
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How Muscles Work
Three Types of Primary Muscle Contraction
• Isotonic (consistent muscle tension)
• Concentric
• Eccentric
• Isometric (consistent muscle lengthening)
• Isokinetic (consistent muscle contraction speed)
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Parts of a Muscle
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Isotonic and Isometric Contractions
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How Resistance Training Improves Fitness and
Wellness
Regular Resistance Training…
• Increases strength.
Neural improvements
Muscle size
• Increases muscular endurance.
• Improves body composition, weight management, and
body image.
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How Resistance Training Improves Fitness and
Wellness
Regular Resistance Training…
• Strengthens bones and protects against injury.
• Helps maintain functioning with aging.
• Reduces cardiovascular disease risk.
• Enhances sports performance.
Copyright © 2009 Pearson Education, Inc.
Assessing Muscular Strength
1 RM (Repetition Maximum) Tests
• The most common strength measurement tool.
• Must get medical clearance to lift weights.
• Use lab 5.1 to get started.
Grip Strength Test
• Also a common muscular strength measurement.
• Uses a grip strength dynamometer (equipment).
Copyright © 2009 Pearson Education, Inc.
Assessing Muscular Endurance
20 RM (Repetition Maximum) Tests
• Can use any weight-training exercise.
• Useful for setting endurance goals.
• Use Lab 5.2 to get started.
Calisthenic Tests
• Conditioning exercises using body weight.
• Sit-ups, curl-ups, pull-ups, push-ups, etc.
• Use Lab 5.2 to get started.
Copyright © 2009 Pearson Education, Inc.
Designing Your Resistance Training Program
Set Appropriate Muscular Fitness Goals
• Use SMART Goal Guidelines
• Specific, measurable, action-oriented, realistic, timebased.
• Appearance-Based Goals
• Be sure to include ways to measure progress.
• Be wary of unrealistic expectations.
• Function-Based Goals
• Include specific goals for function increases.
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Designing Your Resistance Training Program
Explore Equipment Options
• Machines
• Free Weights
• Alternate Equipment (resistance bands, etc.)
• No-Equipment Training (e.g., calisthenics)
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Machine Weight vs. Free Weight Training
Copyright © 2009 Pearson Education, Inc.
Designing Your Resistance Training Program
Understand the Different Types of Programs
Traditional Weight Training
• Uses sets and repetitions.
Circuit Weight Training
• Relies on Principle of Specificity.
Plyometrics and Sports Training
• Used more by athletes than by casual exercisers.
• Plyometrics mimic quick, explosive sport actions.
• Power lifting.
• Speed and agility drills.
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Designing Your Resistance Training Program
Learn and Apply FITT Principles
• Frequency
• How often you train each week.
• Intensity
• Resistance
• Overload
• Time
• Number of sets and repetitions per session.
• Type
• Selecting appropriate exercises.
Copyright © 2009 Pearson Education, Inc.
Designing Your Resistance Training Program
What If You Don’t Reach Your Goals?
• Track your progress.
• Use a log or journal.
• Lab 5.4 can help you get started.
• Evaluate and redesign your program as needed.
• Good times to revisit the program include:
1) the target completion date
2) when you feel you’re not progressing
3) when you experience overtraining fatigue or injury
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Muscle Anatomy
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Precautions for Avoiding Injury
Follow Basic Weight-Training Guidelines
• Start conservatively.
• Follow the 10 Percent Rule.
• Proceed gradually.
Always Include a Warm-Up and Cool-Down Phase
• Include both general and specific warm-ups.
• Include light stretching.
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Precautions for Avoiding Injury
Know Basic Safety Tips for Weight Training
• Use a spotter.
• Move slowly and with control.
Get Qualified Professional Advice
• Look for certified, experienced trainers.
Special Guidelines for People with Disabilities
• Will vary for different individuals and needs.
• Get medical clearance.
• Locate reputable resources for information.
Copyright © 2009 Pearson Education, Inc.
Supplements and Muscular Fitness
Ergogenic Aids
• Dietary supplements marketed as promoting
muscle conditioning (also called performance
aids).
• Unproven for safety and effectiveness.
• Can include controlled substances such as
anabolic steroids.
Anabolic Steroids
• Synthetic drugs related to testosterone.
• Sometimes used illegally for performance
enhancement.
• Induce serious negative side effects.
Copyright © 2009 Pearson Education, Inc.
Supplements and Muscular Fitness
Creatine
• Legal supplement containing amino acids.
• Should be taken only at recommended levels.
• Few side effects reported, but long-term effects
are unknown.
Adrenal Androgens/Androstenedione (DHEA)
• The body’s most common hormone.
• Acts as a weak steroid.
• No proof of safety or effectiveness.
• Can cause serious side effects.
Copyright © 2009 Pearson Education, Inc.
Supplements and Muscular Fitness
Growth Hormone (GH)
• Produced naturally by pituitary gland.
• Produced synthetically for medical use.
• Serious side effects of illegal use include
irreversible bone growth, cardiovascular disease
risks, and reduced sexual capacity.
Amino Acid and Protein Supplements
• Used in hopes of enhancing muscle development.
• Evidence of effectiveness is mixed.
• Large doses can create imbalances and are
dangerous to people with liver/kidney disease.
Copyright © 2009 Pearson Education, Inc.