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Muscular
Strength and
Endurance
Chapter 4
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Functions of the Musculoskeletal System
– Gives the body shape
– Protects internal organs
– Provides for movement
– Consists of more than 600 muscles
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
The Skeletal System
• Gives form to the body
• Protects vital organs
• Consists of 206 bones
• Acts as a framework for attachment of
muscles
• Designed to permit motion of the body
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Anatomy
• Muscles: provide
movement & generate
heat.
• Ligaments: connect
bone to bone; injury =
sprain
• Tendons: connect bone
to muscle; injury = strain
• Bones: protection &
shape
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Joints
• Degree of movement
– Synarthrosis – immovable joint
(ex: the skull)
– Amphiarthrosis – slightly movable joint
(ex: fibrocartilaginous disc between the
vertebrae; ligament or membrane links the
two bones such as scapula to the clavicle)
– Diarthrosis – freely movable joint
(ex: hip or shoulder joint)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Diarthrosis Joints
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Examples of Diarthrosis Joints
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Standard Reference Terminology
Anatomical Reference Position
• Erect standing position with all body parts,
including the palms of the hands, facing
forward; considered the starting position for
body segment movements
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Standard Reference Terminology
Directional Terms
• Superior (closer to the
head)
• Inferior (farther away from
the head)
• Anterior (toward front of
body)
• Posterior (toward back of
body)
• Medial (toward the midline
of the body)
• Lateral (away from the
midline)
• Proximal (closer to the
center of the body)
• Distal (farther away from
the center of the body)
• Superficial (toward the
surface of the body)
• Deep (inside the body and
away from the surface)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Basic Joint Articulations
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•
•
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•
Flexion
Extension
Abduction
Adduction
Pronation (elbow and forearm)
Supination (elbow and forearm)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Human Body Muscle Diagram
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Muscle Groups
• Because a single muscle usually does not act
alone when it exerts tension in normal body
movement, it acts as one member of the team of
muscles that partially or wholly can control or
contribute to the joint movement occurring.
Therefore, it is convenient and adequate in most
cases of gross muscular analysis to refer to the
action of “groups of individual muscles” rather
than trying to name each one that is or might
acting.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Examples of Muscle Groups
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Elbow flexors/extensors
Knee flexors/extensors
Shoulder abductors/adductors
Shoulder flexors/extensors
Hip flexors/extensors
Hip abductors/adductors
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Planes of Motion
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
PLANES of Motion
AXES of Rotation
SAGITTAL
(FRONT TO BACK MAKING TWO HALVES,
LEFT AND RIGHT)
MEDIOLATERAL
FRONTAL
(SIDE TO SIDE MAKING TWO HALVES,
FRONT AND BACK)
ANTERIOPOSTERIOR
TRANSVERSE
(TRANSVERSE MAKING TWO HALVES, TOP
AND BOTTOM)
LONGITUDINAL
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Group Activity
• Group 1: Lunges.
• Group 2: Standing broad jump.
• Group 3: Frisbee throw.
• Group 4: Underhand toss/pitch in softball.
• Group 5: Push-ups.
• Group 6: Shoulder press with barbells.
• Group 7: Free throws in basketball.
• Group 8: Bench press with straight bar.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Group Activity
• Identify the following:
1. Joint(s) involved in activity
2. Muscle group(s) involved in activity
3. Plane(s) of motion
4. Axis(es) of rotation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Muscular Strength and Endurance
• Muscular strength = the amount of force a
muscle can produce with a single maximum
effort
• Muscular endurance = the ability of a
muscle or group of muscles to remain
contracted (sustain a level of muscular
force) or to contract repeatedly
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Muscle Physiology
• Muscles consist of many muscle fibers
(cells) connected in bundles
• Muscle fibers are made up of myofibrils
• Strength training increases the number of
myofibrils and the size of muscle fibers =
hypertrophy
• Inactivity reverses the process = atrophy
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Skeletal Muscle Tissue
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Muscle Fibers
• Slow-twitch fibers
– Fatigue resistant
– Don’t contract as rapidly and forcefully as fast-twitch
fibers
– Rely primarily on oxidative energy system
• Fast-twitch fibers
– Contract rapidly and forcefully
– Fatigue more quickly than slow-twitch fibers
– Rely more on nonoxidative energy system
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Motor Units
Motor units (nerves connected to muscle
fibers) are recruited to exert force
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Motor Unit Recruitment
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Physiological Effects of Strength Training
– Increased muscle mass and size of muscle fibers
– Increased utilization and coordination of motor
units
– Increased strength of tendons, ligaments, and
bones
– Increased storage of fuel in and blood supply to
muscles
– Improvements in blood fat levels and biochemical
processes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Benefits of Muscular Strength and Endurance
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Improved performance of physical activities
Injury prevention
Improved body composition
Enhanced self-image and quality of life
Improved muscle and bone health with aging
Prevention and management of chronic
disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types of Strength Training Exercises
• Static (isometric) exercise = muscle contraction
without a change in the length of the muscle
• Dynamic (isotonic) exercise = muscle
contraction with a change in the length of the
muscle
– Concentric contraction = muscle applies force as it
shortens
– Eccentric contraction = muscle applies force as it
lengthens
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Modes of Exercise
• Isometric: muscle action that is performed against
resistance at any point in a joint's range of
motion, for periods of 5-10 seconds, and that
produces no joint movement
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Modes of Exercise
• Isotonic: alternating concentric and eccentric
muscle activation that moves a body part through
an arc of motion against resistance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Modes of Exercise
• Isokinetic: exercise that involves specialized
equipment that provides "accomodating
resistance" so that the joint moves at a constant
angular velocity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Modes of Exercise
• Plyometric: exercise that requires eccentric
activation of muscles against a resistance,
followed by concentric activation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Selecting Equipment
• Choosing equipment: Weight
machines versus free weights
– Resistance is provided by both
types
– Exercise machines
• Safer, convenient, and easy to
use
– Free weights
• Require more care, balance,
and coordination
• Strength transfers to daily
activities
• Workouts with resistance bands and
stability balls also build strength
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Applying the FITT Principle
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•
•
•
Frequency = days per week
Intensity = amount of resistance
Time = number of repetitions and sets
Type = strength training exercises for all
major muscle groups
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Frequency of Exercise
• American College of Sports Medicine
recommends 2-3 days per week
– Allow 1 full day of rest between workouts
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Intensity of Exercise:
Amount of Resistance
• Choose resistance based on your current fitness
level and goals
• To build strength
– Lift heavy weights (80% of 1 RM)
– Perform a low number of repetitions
• To build endurance
– Lift lighter weights (40-60% of 1 RM)
– Perform a high number of repetitions
• For a general fitness program
– Lift moderate weights (70% of 1 RM)
– Moderate number of repetitions
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Time of Exercise: Repetitions and Sets
• Set = a group of repetitions followed by a rest
period
• For general fitness, 1 set of each exercise is
sufficient
• Doing more than one set will increase strength
development
• Rest between sets
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Training for Strength versus
Training for Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Type of Exercise
• For a general fitness program:
– 8–10 different exercises
– Work all major muscle groups
– Balance between agonist and antagonist
muscle groups
– Do exercises for large-muscle groups and
multiple joints before exercises for smallmuscle groups or single joints; compound
versus uniarticulate joints
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Weight Training Safety
• Use proper lifting techniques
• Use spotters and collars with free
weights
• Be alert for injuries
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Warm Up and Cool Down
• Warm up prior to each weight training
session with a general warm-up and a
warm-up for the exercises you will perform
• Cool down after weight training, relax for 510 minutes, lower your heart rate
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Making Progress
• To start: Choose a weight with which you can
do 8–12 repetitions with good form
• Maintain good form at all times
• Track your progress
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sample Workout Card
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
A Caution About Supplements and Drugs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
A Caution About Supplements and Drugs
• Supplements taken to increase muscle growth
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–
–
–
Anabolic steroids
Human chorionic gonadotrophin (HCG)
Growth hormone
Dehydroepiandrosterone (DHEA) and
androstenedione
– Insulin and insulin-like growth factor (IGF-1)
– Beta-agonists
– Protein, amino acid, and polypeptide supplements and
so-called metabolic optimizing meals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Side Effects of Anabolic Steroids
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Liver damage and tumors
Reduced HDL
High blood pressure, heart disease, cancer
Depressed immune function
Psychological disturbances
Depressed sperm and testosterone
production; breast development in males
• Masculinization in women and children
• Premature closure of bone growth centers
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
A Caution About Supplements and Drugs
• Supplements taken to speed recovery
from training
– Creatine monohydrate
– Chromium picolinate
• Substances taken to increase training
intensity and overcome fatigue
– Amphetamines
– Caffeine
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
A Caution About Supplements and Drugs
• Substances taken to increase endurance
– Erythropoietin
– Darbepoetien
• Substances taken to aid weight control
– Diethylpropion, phentermine
– Caffeine, ephedra
– Dinitrophenol
– Diuretics
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Evaluating Dietary Supplements
• Do you need a supplement at all?
• Is the product safe and effective?
– What studies have been done?
– What has the research shown?
• Can you be sure that the specific product is
of high quality?
http://www.videojug.com/user/USEX0344
http://www.videojug.com/interview/all-about-steroids-2
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.
Group Activity
•
•
•
•
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•
Improve power drive in golf
Increase power in baseball pitching
Improve in vertical jump for volleyball
Increase power in football field-goal kicking
Increase power in discus throw
Improve in accelerating off the block for 100-meter sprint
As a coach, identify the following:
• Mode(s) of exercise (e.g., isotonic, isometric, isokinetic, plyometrics)
• Types of strength training exercise (e.g., squats, bench press, cardio, etc.)
• Joints involved in strength training
• Muscle groups involved in strength training
When observing movement pattern to evaluate performance enhancement, identify
the following:
• Plane(s) of motion
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
• Axis of rotation
© 2007 McGraw-Hill Higher Education. All rights reserved.
Wellness Worksheet
Assignment
Wellness Worksheets can be accessed
online at www.mhhe.com/fahey8e
1.
2.
3.
4.
5.
From the website above, click on “student edition” at
the bottom left column.
Click on “wellness worksheets”
Click on “126 Wellness Worksheets are available
online” in the middle of the page.
Click on “75: Getting to Know Your Fitness Facility”
and complete the worksheet.
Print out the completed worksheet and submit on
Wednesday, October 12th
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© 2007 McGraw-Hill Higher Education. All rights reserved.