Muscular Fitness: Strength and Endurance 7 Muscular Fitness: Strength and Endurance

Muscular Strength and Endurance Progressive resistance strength training provides significant improvements in functional capacity, fitness, health, self-esteem, self- confidence, and overall well-being

Personal Profile Personal Profile: Personal Understanding of Muscular Fitness Concepts

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

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

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)

Key Terms Activities of daily living Sarcopenia 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

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

Key Terms Hypertrophy Resting metabolism 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.

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

Key Terms Anabolic steroids Synthetic versions of the male sex hormone testosterone, which promotes muscle development and hypertrophy

Critical Thinking Critical Thinking: What roles should strength training have in a fitness program? Should people be motivated for the health benefits, or should they participate to enhance their body image? What are your feelings about individuals (male or female) with large body musculature?

Changes in Body Composition Figure 7.1. Changes in body composition as a result of a combined aerobic and strength-training program.

Assessment of Muscular Strength and Endurance 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

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) The hand grip tests strength

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

Principles Involved in Strength Training Mode of training Isometric vs. dynamic Free weights vs. machines Resistance (intensity) Sets Frequency Exercise variations

Free Weights versus Machines Advantages of free weights Cost Variety Portability Balance One size fits all Advantages of machines Safety Selection Variable resistance Isolation Time Flexibility Rehabilitation Skill acquisition

Principles Involved in Strength Training Figure 7.5. Strength-training guidelines.

Critical Thinking Critical Thinking: Your roommate started a strength-training program last year and has seen good results. He is now strength training on a nearly daily basis and taking performance-enhancing supplements hoping to accelerate results. What are your feelings about his program? What would you say (and not say) to him?

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

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

Strength-Training Exercises (cont’d.) Figure 7-6. Major muscles of the human body.

Strength-Training Exercises (cont’d.) Figure 7.7. Sample elastic-band resistive exercises.

Behavior Modification Planning Behavior Modification Planning: Healthy Strength Training

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

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

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

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

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