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7
Muscular Fitness: Strength
and Endurance
© Cengage Learning 2015
© Cengage Learning 2015
Muscular Strength and Endurance
• Progressive resistance strength training
provides significant improvements in functional
capacity, fitness, health, self-esteem, selfconfidence, and overall well-being
© Cengage Learning 2015
Personal Profile
© Cengage Learning 2015
Muscular Strength and Endurance
• What is strength training?
– Also called resistance training
– A program designed to improve muscular
strength and/or endurance through a series of
progressive resistance (weight) training exercises
that overload the muscle system and cause
physiological development
© Cengage Learning 2015
Benefits of Strength Training
• Health benefits:
– Increases or maintains muscle
– Leads to higher resting metabolic rate
– Prevents obesity
– Lessens risk for injury
– Benefits skeletal system
• Reduces pressure on joints; aids in childbearing
– Lowers blood pressure & control blood sugar
– Promotes psychological well-being
© Cengage Learning 2015
Muscular Fitness and Aging
• Muscular strength may be the most important
health-related component for older adults
– Contributes to independent living, activities of
daily living, and quality of life
– Improves balance and restores mobility
– Makes lifting and reaching easier
– Decreases risk for injuries and falls, and risk for
osteoporosis
– Prevents muscle loss (sarcopenia)
© Cengage Learning 2015
Key Terms
• Activities of daily living
– Everyday behaviors that people normally do to
function in life (cross the street, carry groceries,
lift objects, do laundry, etc.)
• Sarcopenia
– Age-related loss of lean body mass, strength, and
function
© Cengage Learning 2015
Muscular Fitness and Aging
• Loss of lean tissue is a primary reason for
decrease in metabolism with age
• Strength training leads to muscle hypertrophy,
which leads to higher resting metabolism
© Cengage Learning 2015
Key Terms
• Hypertrophy
– An increase in the size of the cell, as in muscle
hypertrophy
• Resting metabolism
– Amount of energy (in milliliters of oxygen per
minute or total calories per day) an individual
requires during resting conditions to sustain
proper body function.
© Cengage Learning 2015
Gender Differences
• Muscle quality is the same in men and women
• Men have more muscle fibers – male hormones
increase the potential of each individual fiber for
hypertrophy
– Women will not develop large musculature from
strength training
• Use of anabolic steroids and human growth
hormones has negative health effects
© Cengage Learning 2015
Key Terms
• Anabolic steroids
– Synthetic versions of the male sex hormone
testosterone, which promotes muscle
development and hypertrophy
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Critical Thinking
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Changes in Body Composition
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Assessment of Muscular Strength and
Endurance
• Muscular strength
– Ability of a muscle to exert maximum force
against resistance
– Measured by one repetition maximum (1RM)
• Muscular endurance
– Ability of a muscle to exert submaximal force
repeatedly over time
– Established by number of repetitions or length of
time a contraction can be sustained
© Cengage Learning 2015
Assessment of Muscular Strength and
Endurance (cont’d.)
• Hand grip strength test (muscular strength) (see
Figure 7.2)
• Muscular endurance test (see Figure 7.3)
• Muscular strength and endurance test (see
Figure 7.4)
© Cengage Learning 2015
Strength-Training Prescription
• Factors that affect muscular fitness
– Neural function
– Types of muscle fiber
• Slow-twitch vs. fast-twitch fibers
– Overload
– Specificity of training
– Training volume
– Periodization
• Classical, reverse, and undulating periodization
© Cengage Learning 2015
Principles Involved in Strength Training
• Mode of training
– Isometric vs. dynamic
– Free weights vs. machines
• Resistance (intensity)
• Sets
• Frequency
• Exercise variations
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Free Weights versus Machines
• Advantages of free
weights
• Advantages of
machines
– Cost
– Safety
– Variety
– Selection
– Portability
– Variable resistance
– Balance
– Isolation
– One size fits all
– Time
– Flexibility
– Rehabilitation
– Skill acquisition
© Cengage Learning 2015
Principles Involved in Strength Training
© Cengage Learning 2015
Critical Thinking
© Cengage Learning 2015
Plyometrics
• Generate greatest amount of force in the
shortest amount of time
– Leads to greater increases in speed and
explosiveness
– Higher risk for injuries compared with
conventional resistance training
• Most strength gains are seen in the first eight
weeks
© Cengage Learning 2015
Strength-Training Exercises
• Dietary guidelines for strength development
– Increase protein for muscle growth and strength
• Core strength training
– Core: abdominal, hip, and spinal muscles
• Pilates exercise system
• Stability exercise balls
• Elastic-band resistive exercise
© Cengage Learning 2015
Strength-Training Exercises (cont’d.)
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Strength-Training Exercises (cont’d.)
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Behavior Modification Planning
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Exercise Safety Guidelines
• Safety is the most important component of
strength training
• Machines are a good option for those new to
strength training
• Involve all major muscle groups
• Select exercises that will strengthen the core
• Never lift weights alone
© Cengage Learning 2015
Exercise Safety Guidelines (cont’d.)
• Warm up properly
• Use proper lifting technique
• Don’t lock elbows and knee joints
• Maintain proper body balance while lifting
• Exercise larger muscle groups before smaller
muscle groups
• Exercise opposing muscle groups
© Cengage Learning 2015
Exercise Safety Guidelines (cont’d.)
• Breathe naturally
• Avoid holding your breath while lifting
• Allow adequate recovery time between sets
• Unusual discomfort and pain are signals to stop
• Use common sense when fatigued
• Stretch at the end of strength-training
© Cengage Learning 2015
Setting Up Your Own Strength-Training
Program
• Pre-exercise guidelines for cardiorespiratory
endurance apply to strength training
• Base the resistance, number of repetitions, and
sets on your current strength-fitness level and
amount of time you have for your workout
© Cengage Learning 2015
Assess Yourself
• Do you regularly participate in a strength training
program?
• Do you understand the following concepts?
– Benefits of strength training
– Assessment of muscular strength and endurance
– Principles involved in strength-training
– Types of strength training exercises
– Exercise safety guidelines
© Cengage Learning 2015