1. Muscle Strength, Power, and Endurance
Strength: ability to generate force against resistance
Power: is the relationship between strength and time
Muscular endurance: repetitive muscular contractions (increase strength = increase endurance

2. Muscle Contractions Isometric contraction Isotonic contraction
No length change occurs during contraction
Pro: quick, effective, cheap, good for rehab
Con: only works at one point in ROM
Isotonic contraction
Concentric- shortening of muscle with contraction in an effort to overcome more resistance
Eccentric - lengthening of muscle with contraction because load is greater than force being produced
Both are considered dynamic movements

3. Fast Twitch vs. Slow Twitch
Fibers within a particular motor unit display distinct metabolic and contractile capability
Slow twitch (Type I):
Fatigue resistant
Time necessary to produce force is greater
Long duration, aerobic type activities
Generally major constituent of postural muscles

4. Metabolic capabilities can change in response to training
Fast twitch (Type II)
Fatigue
Anaerobic in nature
High force in short amount of time
Produce powerful movements
A vs. B
Individual make-up
Muscles contain both types of fibers
Muscle functioning impacts ratios (postural vs. powerful movement)
Genetically determined
Metabolic capabilities can change in response to training

5. Physiological and Biomechanical Factors that Determine Levels of Muscular Strength
Hypertrophy vs. Atrophy
Size of muscle: function of diameter and number of fibers
Neuromuscular efficiency
Biomechanical factors
Overtraining (psychologically, physiologically)
Reversibility

6. Explanation for Muscle Hypertrophy
Three theories of muscle hypertrophy:
Increase in number of fibers
Infusion of blood - transient hypertrophy
Increase in protein myofilament number and size
PROVEN

7. Improved Neuromuscular Efficiency
Early gains minus hypertrophy
Enhanced efficiency due to enhanced neural function
Other enhancements due to training
Increased non-contractile tissue strength, bone mineral content, aerobic/anaerobic enzymes, enhanced oxygen uptake

8. Techniques of Resistance Training
Progressive resistance exercise
Overload principle must be applied
Must work muscle at increasingly higher intensities to enhance strength over time
If intensity of training does not increase, but training continues, muscle strength will be sustained

9. Overload Principle
Activity must be increased and upgraded constantly in order to gain a higher response from the body
Work at or near maximum capacity
Applicable to conditioning and training

10. Isometric Exercises Contraction where muscle length remains unchanged
Muscle contraction that lasts 10 seconds and should be perform 5-10 times/daily
Pro: quick, effective, cheap, good for rehabilitation
Con: only works at one point in ROM, produces spiking of blood pressure due to Valsalva maneuver

11. Progressive Resistance Exercises (Isotonic training)
Shortening/lengthening
Concentric vs. Eccentric
Various types of equipment can be utilized
(Free weights, machine weight)
Spotter is necessary for free weight training to prevent injury, motivate partner and instruct on technique

12. Variations exist between free and machine weight lifting
Concentric and eccentric training should be incorporated for greatest strength improvement
Concentric phase of lift should last 1-2 seconds, eccentric phase 2-4 seconds
Variations exist between free and machine weight lifting
Motion restrictions, levels of muscular control required, amount of weight that can be lifted

13. Terminology associated with weight training
Repetitions
Repetition maximum
One repetition maximum
Set
Intensity
Recovery period
Frequency

14. When training should be able to perform 3 sets of 6-8 repetitions
Increases should occur in increments of 10%
1 RM can be utilized measure maximum amount of weight that can be lifted - must be very careful
Training of a particular muscle group should occur 3-4 times per week (not on successive days)

15. Muscular Endurance vs. Strength
Training for endurance enhances strength and vice versa
Training for strength should involve lower repetitions at heavier weight
Training for endurance requires lower weight at repetitions
Persons that possess greater strength also tend to exhibit greater muscular endurance

16. Isokinetic Training Muscle contraction at a constant velocity
Maximal and constant resistance throughout the full range of motion
Maximal effort = Maximal strength gains
Disadvantages
Cost
Need for maximal effort/motivation
Rehabilitation

18. Circuit Training Combination of exercise stations
stations, 3 times through
Design for different training goals
Flexibility
Calisthenics
Aerobic exercise

19. Calisthenic Strengthening Exercises
Free exercise
Isotonic training
Gravity’s involvement determines level of intensity
Full range of motion, may incorporate holding phase
Pull-ups, push-ups, back extensions, leg extensions

20. Plyometric Exercise
Rapid stretch, eccentric contraction followed by a rapid concentric contraction to create a forceful explosive movement
Rate of stretch vs. magnitude
Jumps, bounds, medicine ball throws
Very technical training - skills must be learned with appropriate technique

21. Training for the Female Athlete
Critical for female athlete
Significant hypertrophy is related to testosterone present within body
Remarkable gains are experienced initially due to enhanced nervous system and muscle interaction (efficiency-not muscle bulk)
Following initial gains, plateau occurs, with females

22. Males tend to continue to increase strength with training
Critical difference is the ratio of strength to body fat
Females have reduced strength to body weight ratio due to higher percentage of body fat
Ratio can be enhanced through weight training and decrease in body fat percentage/increased lean weight

23. Strength Training in Adolescents
If properly supervised young athletes can improve strength, power, endurance, balance and proprioception
Develop a positive body image
Results in improved sports performance while preventing injuries

24. Strength gains can occur without significant muscle hypertrophy
Close supervision and instruction is critical
Progression = based on physical maturity
Utilize calisthenic exercises and body weight as resistance