1. Muscular Strength and Endurance
Chapter Outline
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Chapter 7
Muscular Strength and Endurance

2. Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Key terms
Muscular strength: The ability of a muscle to exert maximum force against resistance (for example, 1 repetition maximum [or 1 RM] of the bench press exercise)
Muscular endurance: The ability of a muscle to exert submaximal force repeatedly over time

3. Benefits of adequate strength levels
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Benefits of adequate strength levels
Crucial for daily activities
Sitting, walking, running, lifting, recreational activities
Improves confidence
Posture, personal appearance, self-image
Helps develop sports skills
Promotes joint stability
Helps people cope more effectively in emergency situations
Helps increase and maintain muscle

4. Benefits of adequate strength levels
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Benefits of adequate strength levels
Promotes psychological well-being
Results in higher resting metabolic rate
Promotes weight loss and maintenance
Lessens the risk for injury
Prevents osteoporosis
Reduces chronic low back pain, arthritic pain
Aids in childbearing
Improves cholesterol levels, may help lower blood pressure, and control blood sugar

5. Muscular strength & older adults
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Muscular strength & older adults
Muscular strength might be the most important component of physical fitness for older adults
Adequate strength enhances quality of life by
Enhancing ability to perform activities of daily living
Improving balance and restoring mobility
Making lifting and reaching easier
Decreasing the risk for injuries and falls
Stressing the bones and preserving bone mineral density (decreasing the risk for osteoporosis)

6. Strength and metabolism
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Strength and metabolism
Strength training increases muscle mass
Muscle is metabolically active
Each additional pound of muscle tissue increases resting metabolism by 35 calories per day

7. Strength training in women
Figure 7.1
Does not cause muscle hypertrophy as in men
Changes in body composition can lead to reduction in inches but not body weight
Improved body appearance can be achieved through strength training
Post-strength training

8. Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Critical thinking
What role should strength training have in a fitness program?
Should people be motivated for the health fitness benefits or should they participate to enhance their body image?
What are your feelings about individuals (male or female) with large body musculature?

9. Strength tests Hand grip test Muscular endurance test
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Strength tests
Hand grip test
Muscular endurance test
Muscular strength and endurance test

10. Hand grip test
Table 7.1

11. Muscular endurance test
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Muscular endurance test
Bench jump
Modified dip (men)
Modified push-up (women)
Abdominal curl-up or abdominal crunch

12. A percentile rank is given for each exercise according to the number of repetitions performed
Table 7.2

13. Final test score Individual Test Score Strength Fitness Category
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Final test score
Individual Test Score Strength Fitness Category
Percentile Rank Points Total Points Category
90 & up Excellent & up Excellent
70–80 Good – Good
50–60 Average 3 7–9 Average
30–40 Fair 2 4– Fair
20 & below Poor & below Poor

14. Muscular strength and endurance test
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Muscular strength and endurance test
Use selected percentages of body weight to determine the resistance to be lifted
Perform as many repetitions as possible
No fitness classifications given for this test because of lack of standardization in the amount of resistance provided by different strength-training equipment
Test is useful to assess changes in fitness according to the final number of repetitions performed

15. Muscular strength & endurance: Resistance requirements
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Muscular strength & endurance: Resistance requirements

16. Factors that affect strength
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Factors that affect strength
Neural stimulation
Muscle fiber types
Overload principle
Specificity of training

17. Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Key terms
Overload principle: States that the demands placed on a system (cardiorespiratory or muscular) must be increased systematically and progressively over time to cause physiological development
Progressive resistance training: Implies a gradual increase in resistance over a period of time
Specificity of training: Training must specifically involve the muscle(s) or system(s) the person is attempting to improve

18. Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Key terms
Isometric training: Strength-training method in which muscle contraction produces little or no movement because the person pushes or pulls against an immovable object
Isokinetic training: Strength-training method in which the speed of the muscle contraction is kept constant because the equipment (machine) provides resistance that matches the user’s force throughout the range of motion
Dynamic training: Strength-training method referring to a muscle contraction with movement

19. Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Key terms
Positive resistance: The lifting, pushing, or concentric phase of a repetition during the performance of a strength-training exercise
Negative resistance: The lowering or eccentric phase of a repetition during the performance of a strength-training exercise
Concentric: Shortening of a muscle during muscle contraction
Eccentric: Lengthening of a muscle during muscle contraction

20. Key terms Free weights: Barbells and dumbbells
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Key terms
Free weights: Barbells and dumbbells
Fixed resistance: Type of exercise in which a constant resistance is moved through a joint’s full range of motion
Variable resistance: Strength-training that requires machines equipped with mechanical devices that provide differing amounts of resistance through the range of motion
Volume (in strength training): The sum of all the repetitions performed multiplied by the resistances used during a strength-training session

21. Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Key terms
Circuit training: Alternating exercises by performing them in a sequence of three to six or more exercises
Overtraining: An emotional, behavioral, and physical condition marked by increased fatigue, decreased performance, persistent muscle soreness, mood disturbances, and feelings of staleness or burnout as a result of excessive physical training

22. Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Key terms
Plyometric exercise: Explosive jump training incorporating speed and strength training to enhance explosiveness
Pilates: A training program that uses exercises designed to help strengthen the body’s core by developing pelvic stability and abdominal control coupled with focused breathing patterns

23. Strength training principles
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Strength training principles
Mode
Isometric
Dynamic (w/o weights, free weights, weight machines, isokinetic)
Resistance (weight to be lifted)
Muscular strength: 3–12 repetition maximum
Muscular endurance: More than 12 repetitions
Sets
1 to 8 sets per exercise (use Table 7.3 guidelines)
Frequency
2 to 3 times per week (more often if split body routines are used and up to 12 times per week for body building programs)

24. Strength training guidelines for health-fitness
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Strength training guidelines for health-fitness
Mode: 8 to 10 dynamic strength-training exercises involving major muscle groups
Resistance: Enough resistance to perform 8 to 12 repetitions to near-fatigue (10 to 15 repetitions for older and more frail individuals)
Sets: A minimum of 1 set (3 are recommended)
Frequency: At least two times per week

25. The resistance and the number of reps you use should be based on the results you are looking for
Table 7.3

26. Bulking up

27. Core strength training
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Core strength training
The trunk (spine) and pelvis are the “core” of the body
Core muscles include abdominal muscles, hip muscles, and spinal muscles
These muscle groups are responsible for maintaining the stability of the spine and pelvis
Many major muscle groups of legs, shoulders, and arms attach to the core

28. Core strength training
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Core strength training
A strong core allows a person to
Perform activities of daily living with greater ease
Improve sports performance through a more effective energy transfer from large to small body parts
Decrease the incidence of low back pain

29. Figure 7.6 1. Temporalis (closes jaw) 2. Masseter (flexes jaw)
3. Sterno-cleido-mastoid (rotates head)
4. Intercostals (breathing)
5. Pectoralis minor (abducts ribs)
6. Biceps brachii (flexes elbow)
7. Serratus (adducts shoulder)
8. Rectus abdominus
9. Deep flexors (flexes fingers)
10. Internal oblique (flattens abdomen)
11. Tendons from forearm flexors to fingers
12. Sartorius (rotates thigh)
13. Rectus femoris (extends knee)
14. Gastrocnemius (points toe, flexes knee)
15. Soleus (points toe)
16. Tendons of toes

30. Figure 7.6 17. Frontalis (raises eyebrow)
18. Orbicularis oculi (closes eye)
19. Orbicularis oris (purses lips)
20. Throat muscles (aids swallowing)
21. Pectoralis major (adducts arm)
22. Deltoid (abducts arm)
23. Brachialis (flexes arm)
24. External oblique (flattens abdomen)
25. Superficial flexors (flexes fingers)
26. Vastus lateralis (extends knee)
27. Vastus medialis (extends knee)
28. Tibialis anterior (raises feet)

31. Figure 7.6 29. Extensors of forearm 30. Deltoid 31. Triceps
32. Latissimus dorsi
33. Serratus posterior inferior
34. Splenius capitus
35. Sternomastoid
36. Trapezius
37. Gluteus maximus
38. Tendons from forearm extensors to fingers
39. Biceps femoris
40. Semitendonosus
41. Gastrocnemius
42. Tendon of Achilles

32. Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Critical thinking
Your roommate started strength training last year and has seen good results. He is now strength training almost daily and taking performance-enhancing supplements in hopes of accelerating results. What are your feelings about his program?
What would you say (and not say) to him?

33. Strength training: Exercise guidelines
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Strength training: Exercise guidelines
Select exercises that will involve all major muscle groups
Select exercises that will strengthen the core
Never lift weights alone
Warm up properly prior to lifting weights
Use proper lifting technique for each exercise

34. Strength training: Exercise guidelines
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Strength training: Exercise guidelines
Maintain proper body balance while lifting
Exercise larger muscle groups before exercising smaller muscle groups
Exercise opposing muscle groups for a balanced workout
Breathe naturally; inhale during the eccentric phase and exhale during the concentric phase
Avoid holding your breath while straining to lift a weight

35. Strength training: Exercise guidelines
Relationship between Strength Training and Metabolism
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles of Strength Training
Strength Training Prescription
Exercise Guidelines
Strength training: Exercise guidelines
Allow adequate recovery time between sets of exercises
Discontinue training if you experience unusual discomfort or pain
Use common sense on days when you feel fatigued or when performing sets to complete fatigue
Stretch out for a few minutes at the end of each strength-training session

36. End of Chapter