Chapter 7 Muscular Strength and Endurance Relationship between Strength Training and Metabolism...

Chapter 7

Muscular Strength

and Endurance

Relationship betweenStrength Trainingand Metabolism

Changesin Body

Composition

Assessment ofMuscular Strength

and Endurance

Principles of Strength

Training

Strength Training

Prescription

Exercise Guidelines

ChapterOutline

Hoeger & Hoeger. All slides © Wadsworth Publishing.

Muscular endurance: The ability of a muscle to exert submaximal force repeatedly over time

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)


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Benefits of adequatestrength 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


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Benefits of adequatestrength 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


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Muscular strength & older adults

Muscular strength might be the most important component of physical fitness for older adults

Adequate strength enhances quality of life byEnhancing 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)


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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


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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

Strength training in women

Post-strength training



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Critical thinkingWhat 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?


Strength tests

Hand grip test

Muscular endurance test

Muscular strength and endurance test


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Table 7.1Hand grip test


Muscular endurance test

Bench jump

Modified dip (men)

Modified push-up (women)

Abdominal curl-up or abdominal crunch


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


Final test score

Individual Test Score Strength Fitness Category

Percentile Rank Points Total Points Category

90 & up Excellent 5 13 & up Excellent

70–80 Good 4 10–12 Good

50–60 Average 3 7–9 Average

30–40 Fair 2 4–6 Fair

20 & below Poor 1 3 & below Poor


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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


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Muscular strength & endurance: Resistance requirements


Changesin Body

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Factors that affect strength

Neural stimulation

Muscle fiber types

Overload principle

Specificity of training


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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


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Key termsIsometric 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


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Key termsConcentric: Shortening of a muscle during muscle contraction

Eccentric: Lengthening of a muscle during muscle contraction

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


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Key termsFree 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


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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


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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


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Strength training principlesMode

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

Sets1 to 8 sets per exercise (use Table 7.3 guidelines)

Frequency2 to 3 times per week (more often if split body routines are used and up to 12 times per week for body building programs)


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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


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


Bulking up


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


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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


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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 abdominus9. Deep flexors (flexes fingers)

10. Internal oblique (flattens abdomen)11. Tendons from forearm flexors

to fingers12. Sartorius (rotates thigh)

13. Rectus femoris (extends knee)

14. Gastrocnemius (points toe, flexes knee)

15. Soleus (points toe)

16. Tendons of toes


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)


Figure 7.6

29. Extensors of forearm30. Deltoid31. Triceps32. Latissimus dorsi33. Serratus posterior inferior34. Splenius capitus35. Sternomastoid36. Trapezius37. Gluteus maximus38. Tendons from forearm

extensors to fingers

39. Biceps femoris40. Semitendonosus41. Gastrocnemius42. Tendon of Achilles



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Critical thinkingYour 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?


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


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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


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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


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End of Chapter

Chapter 7 Muscular Strength and Endurance Relationship between Strength Training and Metabolism...

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