© 2013 McGraw-Hill Higher Education. All rights reserved. Muscular Strength and Endurance Chapter...

© 2013 McGraw-Hill Higher Education. All rights reserved.© 2013 McGraw-Hill Higher Education. All rights reserved.

Muscular Strength and Muscular Strength and EnduranceEndurance

Chapter FourChapter FourPgs. 97 - 140Pgs. 97 - 140

Mrs. Wheeler / Mr. RathMrs. Wheeler / Mr. Rath


Muscular Strength and EnduranceMuscular Strength and Endurancepg. 98pg. 98

Muscles make up more than 40% of your Muscles make up more than 40% of your body massbody massWell-developed muscles can assist with:Well-developed muscles can assist with:

Daily routinesDaily routinesProtection from injuryProtection from injuryEnhancement of your overall well-beingEnhancement of your overall well-being

Muscular strengthMuscular strength is the amount of force a is the amount of force a muscle can produce with a single maximum muscle can produce with a single maximum effort effort Muscular enduranceMuscular endurance is the ability to resist is the ability to resist fatigue while holding or repeating a fatigue while holding or repeating a muscular contractionmuscular contraction

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Basic Muscle PhysiologyBasic Muscle Physiologypg. 98pg. 98

Muscles consist of individual Muscles consist of individual muscle fibersmuscle fibers (cells)(cells) connected in bundles connected in bundles

Muscle fibers are made up of smaller Muscle fibers are made up of smaller protein structures called protein structures called myofibrilsmyofibrilsMyofibrils are comprised of contractile units called sarcomeres (actin and myosin)sarcomeres (actin and myosin)

Proper strength training causes individual Proper strength training causes individual fibers to increase the number of myofibrils fibers to increase the number of myofibrils resulting in resulting in hypertrophyhypertrophy

Inactivity can reverse this process resulting Inactivity can reverse this process resulting in in atrophyatrophy

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Basic Muscle PhysiologyBasic Muscle Physiologypg. 98 / T4-4pg. 98 / T4-4

HypertrophyHypertrophy is the development of large is the development of large muscle fibersmuscle fibers

AtrophyAtrophy is the reduction of the size of the is the reduction of the size of the muscle fiber due to inactivity or injurymuscle fiber due to inactivity or injury

HyperplasiaHyperplasia is the increase in the number is the increase in the number of muscle fibers. It is not thought that of muscle fibers. It is not thought that hyperplasia plays a significant role in hyperplasia plays a significant role in muscle size in humans.muscle size in humans.

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Skeletal Muscle TissueSkeletal Muscle Tissuepg. 98pg. 98

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Basic Muscle PhysiologyBasic Muscle Physiologypg. 98 - 99pg. 98 - 99

Slow-twitch (Type I) fibers areSlow-twitch (Type I) fibers are::Fatigue resistantFatigue resistantDonDon’’t contract as rapidly and forcefully as fast-t contract as rapidly and forcefully as fast-twitch fiberstwitch fibersRely primarily on the Oxidative Energy SystemRely primarily on the Oxidative Energy System

Intermediate (Type II A) Intermediate (Type II A) fibers: Intermediate in twitch fibers: Intermediate in twitch velocity and oxidative capacity.velocity and oxidative capacity.Fast-twitch (Type IIB) fibers: Fast-twitch (Type IIB) fibers:

Contract rapidly and forcefully Contract rapidly and forcefully Fatigue more quickly than slow-twitch fibersFatigue more quickly than slow-twitch fibersRely more on the Phosphagen and Nonoxidative Rely more on the Phosphagen and Nonoxidative Energy SystemsEnergy Systems

Strength Training can increase the size and strength of Strength Training can increase the size and strength of both fibers types, although fast-twitch fibers are both fibers types, although fast-twitch fibers are

preferentially increased.preferentially increased.66


Motor UnitsMotor Unitspg. 99pg. 99

A motor unitA motor unit is made up of a nerve connected to is made up of a nerve connected to a number of muscle fibersa number of muscle fibers– Small motor units contain slow-twitch fibersSmall motor units contain slow-twitch fibers while while large large

motor units contain fast-twitch fibersmotor units contain fast-twitch fibers

Motor unit recruitment happens when strength is Motor unit recruitment happens when strength is required; nerves assist with the actionrequired; nerves assist with the action– The number and type of motor units recruited are The number and type of motor units recruited are

dependent upon the amount of strength requireddependent upon the amount of strength required

Muscle learningMuscle learning is the ability to improve the is the ability to improve the bodybody’’s ability to recruit motor units.s ability to recruit motor units.– What is muscle memory?What is muscle memory?

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Benefits of Muscular Strength & EnduranceBenefits of Muscular Strength & Endurancepgs. 100 - 102pgs. 100 - 102

Improved performance Improved performance of physical activitiesof physical activities

Injury preventionInjury prevention

Improved body Improved body compositioncomposition

Enhanced self-image Enhanced self-image and quality of lifeand quality of life

Improved muscle and Improved muscle and bone health with bone health with agingaging

Metabolic and heart Metabolic and heart healthhealth

Refer to Table 4.1 Physiological Changes and Benefits from Strength Training

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Types of StrengthTypes of Strength

RelativeRelative

AbsoluteAbsolute

= Weight lifted

Body weight

= Weight lifted

Types of Muscle ContractionsTypes of Muscle Contractionspg. 104 pg. 104

© 2011 McGraw-Hill Higher Education. All rights reserved.© 2011 McGraw-Hill Higher Education. All rights reserved. 1010


Assessing Muscular Strength Assessing Muscular Strength and Enduranceand Endurance

Muscular strength is usually assessed by measuring Muscular strength is usually assessed by measuring the maximum amount of weight a person can lift one the maximum amount of weight a person can lift one time (1 RM)time (1 RM)– Also can use an estimated maximum test (submaximal Also can use an estimated maximum test (submaximal

lift)lift)– Need to train for several weeks before testingNeed to train for several weeks before testing– Retest after 6-12 weeksRetest after 6-12 weeks

Muscular endurance is assessed by counting the Muscular endurance is assessed by counting the maximum number of repetitions of a muscular maximum number of repetitions of a muscular contraction a person can perform to fatiguecontraction a person can perform to fatigue

Refer to Lab 4.1(pg. 129) for guidelines

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Creating a Successful Strength Training Creating a Successful Strength Training Program pgs.103 - 107Program pgs.103 - 107

StaticStatic (isometric) exercise involves a muscle contraction (isometric) exercise involves a muscle contraction without a change in the length of the muscle or joint anglewithout a change in the length of the muscle or joint angle

An example is pushing against a brick wallAn example is pushing against a brick wallConsidered useful in strength building after an injury/surgeryConsidered useful in strength building after an injury/surgeryIsometric contractions are usually held for 6 secondsIsometric contractions are usually held for 6 seconds

DynamicDynamic (isotonic) exercise involves a muscle contraction (isotonic) exercise involves a muscle contraction with a change in the length of the musclewith a change in the length of the muscle

Two typesTwo typesConcentric Contraction Concentric Contraction (occurs when the muscle (occurs when the muscle applies enough force to overcome resistance / applies enough force to overcome resistance / shortens)shortens)Eccentric contraction Eccentric contraction (pliometric contraction) occurs (pliometric contraction) occurs when the resistance is greater than the force when the resistance is greater than the force applied by the muscle / lengthensapplied by the muscle / lengthens

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Static vs. Dynamic Strength TrainingStatic vs. Dynamic Strength Training


Comparing Static and Dynamic Comparing Static and Dynamic Exercises Exercises pgs. 103 - 104pgs. 103 - 104

Static exercises: Isometric exerciseStatic exercises: Isometric exerciseMuscle contraction without a change in the length of the Muscle contraction without a change in the length of the muscle or the angle in the jointmuscle or the angle in the joint

Require no equipmentRequire no equipment

Build strength rapidlyBuild strength rapidly

Useful for rehabilitationUseful for rehabilitation

Dynamic exercises: Isotonic exerciseDynamic exercises: Isotonic exerciseMuscle contraction with a change in the length of the Muscle contraction with a change in the length of the musclemuscle

Can be performed without or with equipmentCan be performed without or with equipment

Can be used to develop strength or enduranceCan be used to develop strength or endurance

Use full range of motionUse full range of motion

Are more popular with the general populationAre more popular with the general population

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Training MethodsTraining Methods

Other Dynamic MethodsOther Dynamic Methods– Constant and variable resistanceConstant and variable resistance– Eccentric (pliometric) loadingEccentric (pliometric) loading– PlyometricsPlyometrics– Speed loading – KettlebellsSpeed loading – Kettlebells– IsokineticIsokinetic

Other Training Methods and Types of EquipmentOther Training Methods and Types of Equipment– Resistance BandsResistance Bands - Medicine balls- Medicine balls– Exercise (stability) ballsExercise (stability) balls - Suspension training- Suspension training– PilatesPilates - Stones- Stones– No-equipment calisthenicsNo-equipment calisthenics

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PeriodizationPeriodizationNotes: ppt onlyNotes: ppt only

PeriodizationPeriodization is an organized approach to is an organized approach to training that that involves progressive cycling of various aspects of a training involves progressive cycling of various aspects of a training program during a specific period. It is a way of alternating program during a specific period. It is a way of alternating training to its peak during season. The aim of periodization training to its peak during season. The aim of periodization is to introduce new movements as you progress through is to introduce new movements as you progress through the macrocycle to specify your training right up until you the macrocycle to specify your training right up until you start the season.start the season.


Periodization ApplicationPeriodization ApplicationNotes: ppt onlyNotes: ppt only

Strength and power will Strength and power will eventually plateau and even diminish eventually plateau and even diminish if the same if the same combination of sets and repetitions are followed. combination of sets and repetitions are followed.

The way we avoid this is by applying The way we avoid this is by applying Periodization or Cycling to our training Periodization or Cycling to our training plansplans. .

Cycling uses different Cycling uses different combinations of volume and intensity, or phasescombinations of volume and intensity, or phases, each , each translating into different responses by the body. Traditionally, we begin a cycle 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 with a base phase then progress to a strength phase and finish with a peak phase.phase.

IntensityIntensity refers to the amount of refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. VolumeVolume refers to the refers to the number of muscles worked, exercises, sets and reps during a single session. number of muscles worked, exercises, sets and reps during a single session. FrequencyFrequency refers to how many training sessions are performed per week. refers to how many training sessions are performed per week.

PeriodizationPeriodizationNotes: ppt onlyNotes: ppt only

Periodization is the practice of Periodization is the practice of varying training varying training stimuli to enhance long-stimuli to enhance long-term fitness and performance gains. term fitness and performance gains.

Traditional Periodization programs varied intensity and volumes between Traditional Periodization programs varied intensity and volumes between mesocycles. More modern Periodization programs implement variations mesocycles. More modern Periodization programs implement variations between microcycles (daily undulating periodized programs) as well, and between microcycles (daily undulating periodized programs) as well, and appear to be more effective (Rhea 2002).appear to be more effective (Rhea 2002).

It is the practice of splitting a program into distinct time periods, with each It is the practice of splitting a program into distinct time periods, with each period building on the former periodsperiod building on the former periods’’ progress. progress.

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

Macrocycle ( The entire year)Macrocycle ( The entire year)– Mesocycle (3 – 12 weeks with a macrocycle)Mesocycle (3 – 12 weeks with a macrocycle)

Microcycle (week within a mesocycle)Microcycle (week within a mesocycle)

Periodization PhasesPeriodization PhasesTransitional PhaseTransitional Phase: Beginning of a Mesocycle. Emphasis : Beginning of a Mesocycle. Emphasis on training technique. New exercises are introduced and on training technique. New exercises are introduced and practiced. Low Intensity and Low Volume. Example: 1 to 2 practiced. Low Intensity and Low Volume. Example: 1 to 2 set per exercise for about 10 to 12 repetitions. set per exercise for about 10 to 12 repetitions.

Endurance PhaseEndurance Phase: Muscular & cardiovascular endurance : Muscular & cardiovascular endurance is the focus. Introduction of new movement pattern and is the focus. Introduction of new movement pattern and exercises. Lower intensity and Higher Volume. Example: 1 exercises. Lower intensity and Higher Volume. Example: 1 to 3 sets per exercise for about 15 to 20 repetitions.to 3 sets per exercise for about 15 to 20 repetitions.

Periodization PhasesPeriodization PhasesNotes: ppt onlyNotes: ppt only

Hypertrophy PhaseHypertrophy Phase: Muscle Growth. High Intensity and : Muscle Growth. High Intensity and High Volume. Example: 5 to 8 sets per exercise for 8 to 12 High Volume. Example: 5 to 8 sets per exercise for 8 to 12 repetitionsrepetitions

Strength PhaseStrength Phase: Greater rest period and slower training : Greater rest period and slower training tempos to maximizes motor unit recruitment. High tempos to maximizes motor unit recruitment. High Intensity and Low Volume. Example: 5 -8 sets per exercise Intensity and Low Volume. Example: 5 -8 sets per exercise with 3-5 repetitions per exercise. with 3-5 repetitions per exercise.

Power PhasePower Phase: The speed and rate of force production is : The speed and rate of force production is important. Faster Tempo. Moderate Intensity / Low Intensity important. Faster Tempo. Moderate Intensity / Low Intensity loads and Low Volume. Example: 3-5 sets per exercise with loads and Low Volume. Example: 3-5 sets per exercise with 5 to 10 repetitions of each exercise. 5 to 10 repetitions of each exercise.


Applying the FITT PrincipleApplying the FITT Principlepgs. 107 - 110pgs. 107 - 110

FFrequency: 2-3 nonconsecutive days/week allowing 1 day requency: 2-3 nonconsecutive days/week allowing 1 day of rest between workouts / or split workouts.of rest between workouts / or split workouts.– Based on the ACSM guidelinesBased on the ACSM guidelines

IIntensity: (Amount of Resistance) Strength requires lifting ntensity: (Amount of Resistance) Strength requires lifting as heavy as 80% of your 1 RM; Endurance requires 40-60% as heavy as 80% of your 1 RM; Endurance requires 40-60% of your 1 RMof your 1 RM

TTime: (Repetitions and Sets) 1-5 reps for strength; 15-20 ime: (Repetitions and Sets) 1-5 reps for strength; 15-20 reps for endurance; 8-12 for a combination of both, making reps for endurance; 8-12 for a combination of both, making sure each set leads to overload of that muscle groupsure each set leads to overload of that muscle group

TType: (Mode of Exercise) target large muscle groups (8-10 ype: (Mode of Exercise) target large muscle groups (8-10 exercises) including opposing muscles (example: free exercises) including opposing muscles (example: free weights, resistance bands, kettlebells).weights, resistance bands, kettlebells).– Agonist muscle groups Agonist muscle groups – Antagonist muscle groupsAntagonist muscle groups

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Muscular Strength F.I.T.T. Muscular Strength F.I.T.T. pgs. 107 - 110pgs. 107 - 110

StrengthStrength EnduranceEndurance HealthHealth

FF 2-3 days/week 2-3 days/week every other dayevery other day 2-3 days/week2-3 days/week

II 60-80% 1RM 60-80% 1RM 40-60% 1 RM40-60% 1 RM 60-70% 1 RM60-70% 1 RM

TT 1-3 sets, 1-5 reps 1-3 sets, 1-5 reps 2-5 sets, 15-20 reps2-5 sets, 15-20 reps 1 set, 8-12 reps1 set, 8-12 reps

T T weight training weight training weight trainingweight training weight trainingweight training

RRe e 3-5 minutes3-5 minutes 1-3 minutes 1-3 minutes 1-3 minutes1-3 minutessstt

Resistance Training MythsResistance Training Myths No pain - no gainNo pain - no gain

Makes you Makes you ““muscle boundmuscle bound””

Fat can be converted Fat can be converted into muscleinto muscle

Muscle turns to fat if not usedMuscle turns to fat if not used

Has masculinizing effect on womenHas masculinizing effect on women

Is extra PRO consumption necessary?Is extra PRO consumption necessary?


Warm Up and Cool DownWarm Up and Cool Downpg. 109 - 110pg. 109 - 110

Everyone should perform a Everyone should perform a warm-upwarm-up prior to each prior to each weight training sessionweight training session

A general warm-up (like walking or easy jogging) A general warm-up (like walking or easy jogging) and performing light reps of each exercise is and performing light reps of each exercise is recommended before every training sessionrecommended before every training session

To To cool downcool down after weight training, relax for 5-10 after weight training, relax for 5-10 minutes by stretching—which could possibly minutes by stretching—which could possibly prevent sorenessprevent soreness

Refer to Figure 4.2Refer to Figure 4.2

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Getting Started and Making Progress Getting Started and Making Progress pg. 110pg. 110

First few sessions First few sessions – Should be devoted to learning the movementsShould be devoted to learning the movements– Choose a weight you can move easily 8-12 times; 1 set and Choose a weight you can move easily 8-12 times; 1 set and

rest 1-2 minutes between exerciserest 1-2 minutes between exercise– Goal is to be doing 1-3 sets of 8-12 repetitionsGoal is to be doing 1-3 sets of 8-12 repetitions

ProgressProgress– ““Two-for-twoTwo-for-two”” rule rule– General guideline for increasing weight – increase General guideline for increasing weight – increase

approximately 5% for each 10 pounds you are currently liftingapproximately 5% for each 10 pounds you are currently lifting– Your rate of improvement depends on how hard you work and Your rate of improvement depends on how hard you work and

your bodies response to resistance trainingyour bodies response to resistance training



Weight Training SafetyWeight Training Safetypgs. 111 - 112pgs. 111 - 112

Use proper lifting techniquesUse proper lifting techniques– ACSM recommends a moderate rate for ACSM recommends a moderate rate for

each repetitioneach repetition– Strive to maintain a neutral spine position Strive to maintain a neutral spine position

during each exerciseduring each exercise

Use spotters and collars with free Use spotters and collars with free weightsweights

Be alert for injuriesBe alert for injuries– R.I.C.E. principleR.I.C.E. principle

See the Take Charge box “Safe Weight Training”

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A Caution About Supplements and DrugsA Caution About Supplements and Drugspgs. 112 - 114pgs. 112 - 114

Supplement manufacturers often make claims Supplement manufacturers often make claims that their products will promote or enhance sport that their products will promote or enhance sport performance or physiqueperformance or physique

Most of these substances are ineffective and Most of these substances are ineffective and expensive as well as possibly dangerousexpensive as well as possibly dangerous

Before purchasing and using these products, find Before purchasing and using these products, find other resources that document these dietary aidsother resources that document these dietary aids

We will Look into Ergogenic Aids during Lecture 9We will Look into Ergogenic Aids during Lecture 9

Refer to Table 4.2

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Muscular Strength and Muscular Strength and EnduranceEndurance

Chapter FourChapter Four

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