1. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings PowerPoint ® Lecture Slide Presentation Total Fitness and Wellness SCOTT K. POWERS STEPHEN L. DODD VIRGINIA J. NOLAND FOURTH EDITION 05 Improving Muscular Strength and Endurance

2. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Learning Objectives Explain the benefits of developing muscular strength and endurance. Describe how muscles contract. Distinguish muscle fiber types. Classify the types of muscle contractions. Identify the major changes that occur in response to strength training.

3. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Learning Objectives (continued) List the factors that determine muscle strength and endurance. Outline the principles used in designing a strength and endurance program. Distinguish between types of training programs. Design a program for improving strength and endurance.

4. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Benefits of Muscular Strength and Endurance Reduces injuries Reduces back pain Reduces age-related decreases in strength and bone loss Improves self-esteem Increases resting energy

5. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Physiological Basis for Strength and Endurance Structure of muscle Type of contraction Fiber type Recruitment pattern

6. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.1 Muscle structure.

7. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.2 Major muscles of the human body.

8. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.3 The concept of a motor unit.

9. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.4 Illustration of isotonic and isometric contractions.

10. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.5 Illustration of concentric and eccentric contractions.

11. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.6 The relationship between exercise intensity and recruitment of muscle type.

12. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.7 The relationship between motor unit recruitment and muscular force production.

13. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Principles of a Strength and Endurance Training Program Progressive Resistance Exercise (PRE) Overload principle applied to strength and endurance programs Specificity Development of muscular strength and endurance is specific to both the muscle group exercised and the training intensity

14. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Designing a Strength Program Stress safety High weight/low repetition Increases strength and muscular endurance Choose from isotonic, isometric, or isokinetic programs

15. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.8 The strength—endurance continuum.

16. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Exercise Prescription for Weight Training Intensity Duration Frequency

17. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.9 Strength gains from a resistance training program consisting of various sets and repetitions.

18. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Starting and Maintaining a Program Starter phase Slow progression Maintenance

19. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Adaptations to Strength Training Physiological changes Hypertrophy Hyperplasia Rate of improvement Depends on initial strength level Gender differences

20. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.10 The relative roles of the nervous system and muscular adaptation in strength development.

21. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.11 Time course of strength improvement in novice weight lifters versus moderately well- trained weight lifters.

22. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 5.12 A comparison of strength gains for men and women.

23. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Summary PRE is the overload principle applied to resistance training. Training programs can be designed to yield the greatest muscle strength or muscle endurance. Isotonic, isometric, and isokinetic modes may be incorporated into resistance programs. A strength training program has three phases.