1. Muscular Strength and Endurance
Chapter Four
Pgs
Mrs. Wheeler / Mr. Rath
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2. Muscular Strength and Endurance pg. 98
Muscles make up more than 40% of your body mass
Well-developed muscles can assist with:
Daily routines
Protection from injury
Enhancement of your overall well-being
Muscular strength is the amount of force a muscle can produce with a single maximum effort
Muscular endurance is the ability to resist fatigue while holding or repeating a muscular contraction
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3. Basic Muscle Physiology pg. 98
Muscles consist of individual muscle fibers (cells) connected in bundles
Muscle fibers are made up of smaller protein structures called myofibrils
Myofibrils are comprised of contractile units called sarcomeres (actin and myosin)
Proper strength training causes individual fibers to increase the number of myofibrils resulting in hypertrophy
Inactivity can reverse this process resulting in atrophy
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4. Basic Muscle Physiology pg. 98 / T4-4
Hypertrophy is the development of large muscle fibers
Atrophy is the reduction of the size of the muscle fiber due to inactivity or injury
Hyperplasia is the increase in the number of muscle fibers. It is not thought that hyperplasia plays a significant role in muscle size in humans.
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5. Skeletal Muscle Tissue pg. 98
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6. Basic Muscle Physiology pg. 98 - 99
Slow-twitch (Type I) fibers are:
Fatigue resistant
Don’t contract as rapidly and forcefully as fast-twitch fibers
Rely primarily on the Oxidative Energy System
Intermediate (Type II A) fibers: Intermediate in twitch velocity and oxidative capacity.
Fast-twitch (Type IIB) fibers:
Contract rapidly and forcefully
Fatigue more quickly than slow-twitch fibers
Rely more on the Phosphagen and Nonoxidative Energy Systems
Strength Training can increase the size and strength of both fibers types, although fast-twitch fibers are preferentially increased.
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7. © 2013 McGraw-Hill Higher Education. All rights reserved.
Motor Units pg. 99
A motor unit is made up of a nerve connected to a number of muscle fibers
Small motor units contain slow-twitch fibers while large motor units contain fast-twitch fibers
Motor unit recruitment happens when strength is required; nerves assist with the action
The number and type of motor units recruited are dependent upon the amount of strength required
Muscle learning is the ability to improve the body’s ability to recruit motor units.
What is muscle memory?
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8. Benefits of Muscular Strength & Endurance pgs. 100 - 102
Improved performance of physical activities
Injury prevention
Improved body composition
Enhanced self-image and quality of life
Improved muscle and bone health with aging
Metabolic and heart health
Refer to Table 4.1 Physiological Changes and Benefits from Strength Training
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9. Types of Strength Relative Absolute = Weight lifted Body weight

10. Types of Muscle Contractions pg. 104
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11. Assessing Muscular Strength and Endurance
Muscular strength is usually assessed by measuring the maximum amount of weight a person can lift one time (1 RM)
Also can use an estimated maximum test (submaximal lift)
Need to train for several weeks before testing
Retest after 6-12 weeks
Muscular endurance is assessed by counting the maximum number of repetitions of a muscular contraction a person can perform to fatigue
Refer to Lab 4.1(pg. 129) for guidelines
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12. Creating a Successful Strength Training Program pgs.103 - 107
Static vs. Dynamic Strength Training
Static (isometric) exercise involves a muscle contraction without a change in the length of the muscle or joint angle
An example is pushing against a brick wall
Considered useful in strength building after an injury/surgery
Isometric contractions are usually held for 6 seconds
Dynamic (isotonic) exercise involves a muscle contraction with a change in the length of the muscle
Two types
Concentric Contraction (occurs when the muscle applies enough force to overcome resistance / shortens)
Eccentric contraction (pliometric contraction) occurs when the resistance is greater than the force applied by the muscle / lengthens
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13. Comparing Static and Dynamic Exercises pgs. 103 - 104
Static exercises: Isometric exercise
Muscle contraction without a change in the length of the muscle or the angle in the joint
Require no equipment
Build strength rapidly
Useful for rehabilitation
Dynamic exercises: Isotonic exercise
Muscle contraction with a change in the length of the muscle
Can be performed without or with equipment
Can be used to develop strength or endurance
Use full range of motion
Are more popular with the general population
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14. © 2013 McGraw-Hill Higher Education. All rights reserved.
Training Methods
Other Dynamic Methods
Constant and variable resistance
Eccentric (pliometric) loading
Plyometrics
Speed loading – Kettlebells
Isokinetic
Other Training Methods and Types of Equipment
Resistance Bands - Medicine balls
Exercise (stability) balls - Suspension training
Pilates - Stones
No-equipment calisthenics
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15. Periodization Notes: ppt only
Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period. It is a way of alternating training to its peak during season. The aim of periodization is to introduce new movements as you progress through the macrocycle to specify your training right up until you start the season.
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16. Periodization Application Notes: ppt only
Strength and power will eventually plateau and even diminish if the same combination of sets and repetitions are followed.
The way we avoid this is by applying Periodization or Cycling to our training plans.
Cycling uses different combinations of volume and intensity, or phases, each translating into different responses by the body. Traditionally, we begin a cycle with a base phase then progress to a strength phase and finish with a peak phase.
Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets and reps during a single session. Frequency refers to how many training sessions are performed per week.

17. Periodization Notes: ppt only
Periodization is the practice of varying training stimuli to enhance long-term fitness and performance gains.
Traditional Periodization programs varied intensity and volumes between mesocycles. More modern Periodization programs implement variations between microcycles (daily undulating periodized programs) as well, and appear to be more effective (Rhea 2002).
It is the practice of splitting a program into distinct time periods, with each period building on the former periods’ progress.

18. Periodization Cycles
The three parts of a periodized plan are the macrocycle (the entire year), the mesocycle (3 – 12 weeks with a macrocycle), and a microcycle (the actual training week within a mesocycle).
Macrocycle ( The entire year)
Mesocycle (3 – 12 weeks with a macrocycle)
Microcycle (week within a mesocycle)

19. Periodization Phases
Transitional Phase: Beginning of a Mesocycle. Emphasis on training technique. New exercises are introduced and practiced. Low Intensity and Low Volume. Example: 1 to 2 set per exercise for about 10 to 12 repetitions.
Endurance Phase: Muscular & cardiovascular endurance is the focus. Introduction of new movement pattern and exercises. Lower intensity and Higher Volume. Example: 1 to 3 sets per exercise for about 15 to 20 repetitions.

20. Periodization Phases Notes: ppt only
Hypertrophy Phase: Muscle Growth. High Intensity and High Volume. Example: 5 to 8 sets per exercise for 8 to 12 repetitions
Strength Phase: Greater rest period and slower training tempos to maximizes motor unit recruitment. High Intensity and Low Volume. Example: 5 -8 sets per exercise with 3-5 repetitions per exercise.
Power Phase: The speed and rate of force production is important. Faster Tempo. Moderate Intensity / Low Intensity loads and Low Volume. Example: 3-5 sets per exercise with 5 to 10 repetitions of each exercise.

21. Applying the FITT Principle pgs. 107 - 110
Frequency: 2-3 nonconsecutive days/week allowing 1 day of rest between workouts / or split workouts.
Based on the ACSM guidelines
Intensity: (Amount of Resistance) Strength requires lifting as heavy as 80% of your 1 RM; Endurance requires 40-60% of your 1 RM
Time: (Repetitions and Sets) 1-5 reps for strength; reps for endurance; 8-12 for a combination of both, making sure each set leads to overload of that muscle group
Type: (Mode of Exercise) target large muscle groups (8-10 exercises) including opposing muscles (example: free weights, resistance bands, kettlebells).
Agonist muscle groups
Antagonist muscle groups
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22. Muscular Strength F.I.T.T. pgs. 107 - 110
Strength Endurance Health
F days/week every other day days/week
I % 1RM % 1 RM % 1 RM
T 1-3 sets, 1-5 reps sets, reps set, 8-12 reps
T weight training weight training weight training R
e 3-5 minutes minutes minutes s t

23. Resistance Training Myths
No pain - no gain
Makes you “muscle bound”
Fat can be converted into muscle
Muscle turns to fat if not used
Has masculinizing effect on women
Is extra PRO consumption necessary?

24. Warm Up and Cool Down pg. 109 - 110
Everyone should perform a warm-up prior to each weight training session
A general warm-up (like walking or easy jogging) and performing light reps of each exercise is recommended before every training session
To cool down after weight training, relax for 5-10 minutes by stretching—which could possibly prevent soreness
Refer to Figure 4.2
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25. Getting Started and Making Progress pg. 110
First few sessions
Should be devoted to learning the movements
Choose a weight you can move easily 8-12 times; 1 set and rest 1-2 minutes between exercise
Goal is to be doing 1-3 sets of 8-12 repetitions
Progress
“Two-for-two” rule
General guideline for increasing weight – increase approximately 5% for each 10 pounds you are currently lifting
Your rate of improvement depends on how hard you work and your bodies response to resistance training
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26. Weight Training Safety pgs. 111 - 112
Use proper lifting techniques
ACSM recommends a moderate rate for each repetition
Strive to maintain a neutral spine position during each exercise
Use spotters and collars with free weights
Be alert for injuries
R.I.C.E. principle
See the Take Charge box “Safe Weight Training”
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27. A Caution About Supplements and Drugs pgs. 112 - 114
Supplement manufacturers often make claims that their products will promote or enhance sport performance or physique
Most of these substances are ineffective and expensive as well as possibly dangerous
Before purchasing and using these products, find other resources that document these dietary aids
We will Look into Ergogenic Aids during Lecture 9
Refer to Table 4.2
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28. Muscular Strength and Endurance
Chapter Four
© 2013 McGraw-Hill Higher Education. All rights reserved. 28