Download Muscular Strength and Endurance

Muscular Strength and
Endurance
CHAPTER 4
Muscle Fibers
 Hypertrophy
 Increase in size of muscle fibers
 Hyperplasia
 Increase in the number of muscle fibers
 Atrophy
 Decrease in size muscle fibers
Muscle Fibers
 Slow-twitch
 Red muscle fibers
 Fatigue resistant
 Slow contraction action
 Aerobic fuels
Muscle Fibers
 Fast-twitch
 White muscle fibers
 Fatigues
 Fast contraction action
 Anaerobic fuels
Benefits of Muscular Strength
and Endurance (table 4.1)
 Performance
 Injury prevention
 Improved body composition
 Improved self image
 Improved quality of life
 Decrease risk of osteoporosis
 Prevention of chronic disease
 Increased metabolic rate
Static Exercise vs. Dynamic Exercise
 Static
 Isometric
Contraction occurs
 Length of muscle remains the same
 Force of muscle is less than or equal to the resistance
 Used to overcome weak points to ROM
 Do not gain max strength at full ROM

Static Exercise vs. Dynamic Exercise
 Dynamic
 Isotonic
Contraction occurs
 Muscle length changes
 Concentric - shorten
 Eccentric - lengthen
 Force of muscle is greater than resistance

Static Exercise vs. Dynamic Exercise
 Dynamic
 Isotonic
Constant resistance
 Will not gain max strength at full ROM
 Variable resistance
 Can gain max strength at full ROM

Static Exercise vs. Dynamic Exercise
 Dynamic
 Plyometrics
Muscle exerts force while it lengthens
 Muscle then has a rapid concentric contraction
 Explosive movement


Speed loading

Moving a load as rapidly as possible
FITT Principle
 Frequency
 Major muscle groups 2 times/week


Split routine
24 hour rest at least
FITT Principle
 Intensity
 Strength
Heavy resistance/low reps
 80% of 1RM
 1-5 reps (some suggest 6-8 reps)
 1-3 sets

FITT Principle
 Intensity
 Endurance
Light resistance/high reps
 40 to 60% of 1RM
 15-20 reps
 1-3 sets

FITT Principle
 Intensity
 Combination of Strength and Endurance
Medium resistance/medium reps
 60 to 70% of 1RM
 8-12 reps
 1-3 sets

FITT Principle
 Duration (Time)
 Work to fatigue muscles
 When using body weight as resistance this is especially true
FITT Principle
 Mode (Type)
 Resistance train all major muscle groups




At least 8 to 10 exercises all together
Free weights
Machines
Body weight
Stability Balls
 Pilates

FITT Principle



Resistance Bands
Create resistance
Work opposing muscles groups (Symmetry)
Agonist
 Contracting muscle
 Antagonist
 Relaxed muscle

Warm-up and Cool-down
 Use a rhythmical warm up
 Light weight of the exercise
 Stretch and rest for your cool-down
Resistance Training Safety
 Technique




No bouncing and jerking
Keep weights close to body
Don’t hold breath
Slow

Double the eccentric if you have trouble going too fast or “cheating on
the eccentric)
 Spotters





Practice
Lift the weight you can lift
Knowledgeable
Pays attention
Communicate
Resistance Training Safety
 Collars
 Injury prevention
 Report obvious muscle or joint injury
 Report unusual symptoms
 Stop exercising
 RICE
 Don’t chew gum while exercising
Weight Training Exercises
 Page 124
 Common questions
 Page 111-123
 Weight training exercises