CHAPTER 4 Muscular Strength and Endurance

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 Performance Injury prevention Improved body composition Improved self image Improved quality of life Decrease risk of osteoporosis Prevention of chronic diease

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  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 Pages 117 Common questions