Post on 07-Apr-2018
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MuscularStrength and
EnduranceReyes Rodil Sanchez Sarmiento
Sazon
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Objectives
TO DEMONSTRATE HOW TO MEASURESTRENGTH AND ENDURANCE
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Materials
HAND DYNAMOMETER
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Procedures
The subjects arm was placed adducted at
the side with elbow flexed in 90r using the
dominant hand.
The dynamometer was held and squeezed
as hard as possible and the grip strength
was recorded. It was done for three times
and the average of the three was used as
the maximum grip strength.
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Procedures
After one minute rest, the subject performed
twenty consecutive grip contractions
(maximal contraction) at a rate of one every
two seconds.
Total kilograms of force exerted for the
twenty contractions and the average force of
these contractions were recorded.
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Procedures
The maximum grip strength, total force
for twenty contractions and the average
force for the twenty contractions of all thegroups of the class were recorded.
Mean values and ranges for the class were
computed.
The groups grip strength measurements
were compared to the other groups of the
class.
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Results(Mean and Range all in kilograms)
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Results
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Results
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Results
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Results
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Definition of Terms
Endurance
Ability to perform low-intensity, repetitive, or
sustained activities over a prolonged periodof time.
Power
Related to strength and speed of movementand is defined as work; rate of performingwork
Power = work/time
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Definition of terms
Strength
Ability of contractile tissue toproduce tension and a resultant
force based on the determinants
placed on the muscle
Greatest measurable force thatcan be exerted by a muscle or
group of muscle to overcome
resistance during a single
maximum effort
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Definition of terms
Hypertrophy
Increase in the cross-sectional size of a fiberor cell
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Microscopic Level
Review of muscle contraction
http://www.brookscole.com/chemistry_d/templa
tes/student_resources/shared_resources/ani
mations/muscles/muscles.html
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Macroscopic Level
Skeletal fibers
Single, very long , cylindrical,multinucleated cells
Largest among the muscle fiber types
Striated and voluntary muscles Has the ability to contract rapidly and
exert tremendous power
Fatigues easily
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Macroscopic Level
Connective tissue
Endomysium
Encloses each muscle fibers
Perimysium
Encloses each muscle fasicles
Epimysium
Encloses bundles of musclefasicles
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Macroscopic Level
Fast twitchGlycolytic (Type
II B)
Fast twitchOxidative
Glycolytic (Type
II A)
Slow twitchOxidative (Type
I)
Diameter Large Large Small
Muscle color White Red RedRate of fatigue Fast fatigable Fast resistant to
fatigue
Slow
Speed of
contraction
Fast Fast Slow
Axon conduction
velocity
Fast Fast Slow
Glycolytic
capacity
High High Moderate
Oxidative
capacity
Low Moderate High
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Macroscopic Level
Muscle Fiber Arrangement
Convergent Fascicles converge in a single
insertion tendon
Such muscles are fan-shapedand triangular
Fusiform Spindle-shaped muscle with
an expanded belly
Parallel Length of the fascicles run
parallel to the long axis of the
muscle
Strap-like
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Macroscopic Level
Muscle Fiber Arrangement
Circular Muscle fibers arranged in
concentric rings sphincter muscles
Pennate Feather-like Short fascicles attach obliquely
to a central tendon
Unipennate only one side of the
tendonBipennate two sides of the
tendonMultipennate several sides of
the tendon
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FUNCTIONAL STRENGTH
Ability of neuromuscular system to produce,
reduce or control forces, contemplated or
imposed, during functional activities, in a
smooth coordinated manner
Most strength training exercises employ the
full range of motion capable of a joint
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STRENGTH TRAINING
A systematic procedure of muscle or musclegroup lifting, lowering or controlling heavyloads (resistance) for a relatively low numberof repetitions or over a short period of time
Neural adaptations and an increase inmuscle fiber size Increase in themaximum force-producing capacity ofmuscle
Leads to an increase in diameter of
ligaments and tendons, thereby increasingtheir ability to withstand tension and tears
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POWER
Related to strength and movement
Work (force x distance) produced by amuscle per unit time (force x distance/time)
Rate of performing work
Affected by the rate at which the musclecontracts and produces a resultant force and
the relationship of force and velocity
Can be expressed in a single burst of high-intensity activity orby repeated bursts of
less intense muscle activity
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POWER TRAINING
Muscle strength is necessary
Must be used to activate motor units asquickly as possible
Consequence of adaptation in the form ofbetter synchronization of motor units and
their firing pattern, and enhanced
neuromuscular coordination
There is improved co-ordination betweenagonist and antagonist muscles
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POWER TRAINING
Increasing the work of muscle in a specifiedperiod of time or reducing amount of time
required to produce a given force
Greater intensity, shorter period of time greater muscle power
Light weights with a fast or explosive actionare needed for power training
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ENDURANCE
Ability to perform low-intensity,repetitive or sustained activities
over a prolonged period of time
Ability of a muscle to contractrepeatedly against a load, generate
and sustain tension, and resist
fatigue over an extended period of
time
Aerobic power
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ENDURANCE TRAINING
Muscle contract and lift or lower a light loadfor many repetitions or sustain a muscle
contraction for an extended period of time
Low intensity muscle contractions, largenumber of repetitions, prolonged period of
time
Muscles adapt to endurance training byincreases in their oxidative and metabolic
capacities which allows better delivery anduse of oxygen
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TYPES OF CONTRACTIONIsotonic Contraction
Concentric Contraction
Eccentric Contraction
Isometric Contraction
Isokinetic Contraction
Isometric ContractionNo change in the length of the contracting muscle
Isokinetic Contraction
Change in length in a constant speed
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TYP
ES OF CONTRACTION
Isotonic Contraction
Change in muscle length as it contractsand causes movement of a body part
TYPES OF ISOTONICCONTRACTION:
Concentric
Muscle shortens as it contracts
Eccentric
Muscle lengthens as it contracts
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Factors that affect muscle
strength and endurance
MUSCLE FIBER TYPE
SPEED OF MUSCLE CONTRACTION(Force-Velocity Relationship)
FIBER ARRANGEMENT & FIBER LENGTH(Cross-sectional diameter of muscle)
MUSCLE SIZE
MOTOR UNIT RECRUITED
METABOLICCAPACITY
% BODY FAT
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TYPE I
Less strength
Greater endurance
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TYPE II (A & B)
Greater strength
Less endurance
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Concentric
With greater velocity:
Decrease tension
Eccentric
With greater velocity:Increase tension
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Short Fiber
Increase force production
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Long and Parallel
Decrease force production,Increase rate of shortening
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Greater muscle size:
Increase tension
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Less muscle size:
Decrease tension
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Greater motor unitsrecruited:
Increase force
production
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Aerobic increases endurance
Anaerobic decreases endurance
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% BODY FAT
More Body fat
Decrease in endurance
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INCREASING ENDURANCE
Can be achieved through:
Low intensity
Large number of repetitions
Prolonged period of time
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INCREASINGPOWER
Can be achieved through:
high intensity
shorter time
isotonic weight training
ballistic training
pylometrics
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ISOTONICWEIGHT
TRAINING
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BALLISTIC TRAINING
The fast, ballistic application of force ispossible due to quick recruitment of fast-
twitch muscle fibers and effective
coordination of agonist and antagonist
muscle fibers.
EXAMPLE: Various types of medicine ballthrows or stretching rubber cords fixed at
one end. A typical routine would incorporate
35 sets of 1020 explosive repetitions with
a 23 minute recovery between sets.
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PLYOMETRIC TRAINING
It involves exercise in which the muscle isfirst loaded in an eccentric (lengthening)
contraction followed immediately by a
concentric (shortening) contraction
Results in recruitment of most of the motorunits in corresponding muscle fibers, the
transformation of strength into power, and
the development of the nervous system to
react with maximum speed and thereby
generate greater force
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PLYOMETRIC TRAINING
EXAMPLE:
Jumping from a low bench to the floor andimmediatelyjumping up explosively,
bounding such as in a triple jump, hoppingover a low hurdle and immediately
jumping up high, catching a medicine ball
behind your head and immediately
throwing it forwards and upwards and so
on.
The total number of repetitions in a trainingsession is high normally 520 sets of 515
repetitions with a 38 minute recovery.
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MUSCLE HYP
ERTROP
HY
Sarcoplasmic hypertrophy
Growth of sarcoplasm and non-contractileproteins
Do not directly contribute to musclestrength
Myofibrillar hypertrophy
Enlargement of muscle fiber
More myofibrils = more actin and myosin
Affects muscle force production
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Energetic Theory of
Hypertrophy
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Can isometric exercise
increase strength?
Yes, dependent on many factors such as:
Intensity of muscle contraction
Duration of muscle activation
Repetitive contractions
Joint angle
Mode specificity
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Conclusion
Muscular strength can be measured byputting resistance on a muscle or musclegroup
Endurance is the ability of the muscles toresist fatigue for a long period of time.
Endurance is the proper utilization ofbody toconserve energy while in the course ofbeingfunctional.
Hypertrophy is an increase in the cross-sectional size of a fiber or cell.
Hypertrophy is achieved throughsarcoplasmic or myofibrillar hypertrophy.
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References
McGinnis, Peter M. Biomechanics of Sport &Exercise. 1999. United States of America.
Kisner, Carolyn & Colby, Lynn Allen.
Therapeutic Exercise: Foundation andTechniques. (5th edition). 2007. Philadelphia:
F.A. Davis Company.
Zatsiorsky, Vladimir M. and Kraemer, WilliamJ. Science and practice of strength training.
(2nd edition). 2006. USA: Human Kinetics.