Lesson #3

Muscular Strength and Endurance

MILO OF CROTONA

LEGENDARY USE OF

THE OVERLOAD PRINCIPLE

The Story of Milo

This famous athlete increased his strength by lifting a small calf several times a week. His muscles became

stronger, allowing him to lift more weight. Milo’s use of the overload principle made him the only person in his

village to have the strength to lift a full size bull.

THE BODY WILL BECOME

STRONGER AND FUNCTION

BETTER IF INCREASED

DEMANDS ARE PLACED

UPON IT.

PRINCIPLE

OF SPECIFICITY

YOU NEED TO :

PERFORM SPECIFIC EXERCISES TO

IMPROVE SPECIFIC LEVELS OF PHYSICAL

FITNESS IN SPECIFIC BODY PARTS.

Definition of a Repetition:

The number of times a weight is

lifted through a full range of

motion.

Definition of a Set:

A group of repetitions.

Muscular Strength

How much WEIGHT can be lifted one time

Strength High Weight with Low Reps (4-

8 reps)

Strength with Bulk High Weight with Low Reps and

more sets (6 sets of 6 reps)

Muscular Endurance

How LONG you can lift the weight over time

• Lower weight with high reps (12-20 reps)

• You are still working on muscular strength when you concentrating on muscular endurance

Frequency

( How often you exercise)

• Number of times (x) you exercise per week.

• Depends on individual goals and fitness level: ex. every other day, daily, five x’s/week, double sessions.

• Get at least one day rest to allow your muscles to recover.

• Benefits start at 2x’s/week, working a muscle

group every other day.

Intensity

( How hard you exercise)

• Difficulty level at which you exercise per session.

Hard enough to demand more effort than usual.

• Depends on individual goals and fitness level

ex. light, moderate, heavy

• Perceived exertion scale ranges from: 6-20

18-20= all out effort! Know your body & adjust

• The last few reps of the set should be challenging

Time

(How Long you exercise)

• Duration- How long you exercise per session.

Long enough to demand more effort than usual.

• Depends on individual goals and fitness level

ex. short, moderate, long

• Sustained activity and/or endurance

Know your own body & adjust.

(a) Categories of Muscle Tissue; (b) Tendons and How They

Attach to the Bone

Cardiac Muscle Smooth Muscle Skeletal Muscle

(a) Muscle fiber (muscle cell) Tendon

Bone

Tendon

Muscle

Bone

(b)

STRENGTH VARIES ACCORDING TO

THE ANGLE OF THE JOINT

METHODS OF DEVELOPING MUSCULAR FITNESS

ISOMETRIC ISOTONIC ISOKINETIC

Force is against Weight is moved Resistance is

a stationary through a range adjusted to

object of motion the force

(No movement) (Free weights) (Nautilus machines)

Muscle Groups and

Exercises Deltoid

-shoulder press

-upright row

Rectus Abdominis

-crunches

Quadruceps

-squats

-leg extension

-lunge

-leg press

Muscle Groups and

Exercises Pectoralis

-Bench Press

-Dips

Biceps

-curls

External Obliques

-twists

Tibialis Anterior

-toe raises

Muscle Groups and

Exercises Triceps

-kick backs

-French curl

Gluteus

-leg press

-lunge

-squat

Gastrocnemius & Soleus

-heel raises

Trapezius

-shrugs

-rows

Muscle Groups and

Exercises

Latissimus Dorsi

-lat pull down

-pull ups

Hamstrings

-leg press

-lunge

-leg curls

EXERCISE MACHINES

ADVANTAGES • GOOD FOR BEGINNERS • SAFER THAN FREE WEIGHTS • DON’T NEED SPOTTERS • HAS VARIABLE RESISTANCE • REQUIRES LESS SKILL THAN FREE WEIGHTS • EASY TO MOVE FROM ONE EXERCISE TO THE NEXT

DISADVANTAGES

• EXPENSIVE TO BUY • EXPENSIVE TO MAINTAIN • INAPPROPRIATE FOR PERFORMING DYNAMIC

MOVEMENTS • ONLY OFFERS LIMITED NUMBER OF EXERCISES

FREE WEIGHTS

ADVANTAGES

• ALLOW DYMANIC MOVEMENTS • DEVELOP CONTROL OF WEIGHT • ASSISTS IN STRENGTH DIFFERENCES BETWEEN SIDES • ALLOWS GREATER VARIETY OF EXERCISE • LESS EXPENSIVE TO BUY AND MAINTAIN

DISADVANTAGES

• NOT AS SAFE AS MACHINES • REQUIRES A SPOTTER • NEED MORE SKILL TO USE • POSSIBLE EQUIPMENT CLUTTER • MAY CAUSE BLISTERS AND CALLUSES

SAFETY FACTORS FOR WEIGHT TRAINING 1. Warm-up to prepare the muscles for heavier work load

2. Begin with an endurance program to learn lifting technique

3. Work the large muscle groups first and then smaller groups

4. Check equipment for secure locks on barbell plates

5. Keep hands dry for a comfortable grip

6. Exhale when pushing against the resistance and inhale when

lowering the weight ( don’t hold your breath)

SAFETY FACTORS FOR WEIGHT TRAINING

7. Use correct form to prevent injury and lesson weights if technique is

not maintained during the exercise

8. Keep weight close to the body when lifting from the floor to the chest

9. Maintain a balance position with feet spread shoulder width apart

10. Prevent straining the back muscles by keeping the back straight and

the hips below the shoulders

11. Take the exercise through a full range of motion to increase flexibility

12. Muscles work in pairs at the joint. Work both sides for balance

growth

SAFETY FACTORS FOR WEIGHT TRAINING

13. Use a two count to lift the weight and a four count to lower the

weight

14. Always execute your lifts in the same sequence so fatigue is

relatively the same throughout the workout

15. Always use spotters (especially on the bench press to avoid being

pinned)

16. Prevent knee injuries by avoiding deep-knee bends while squatting.

Go to sitting position or right angle

Review Questions

1. A weight workout that stresses muscular strength is one

where the lifter does low weights with high repetitions.

True or False?

2. The principle of specificity states that you must do specific

exercises to physical fitness in specific body parts.

True or False?

3. You should use a spotter when using free weights.

True or False?

Review Questions (cont.)

4. A weight workout that stresses muscular endurance is one

where the lifter does low weight with high repetitions.

True or False?

5. When strength training you should work the same muscle

group:

A. everyday

B. 5 days a week

C. every other day

D. 2 days in a row

6. Repetitions (reps) are the number of times you lift a weight

within one set.

True or False?

Review Questions (cont.) 7. An advantage of weight lifting using exercise weight machines is that

they:

A. are expensive to buy

B. are expensive to maintain

C. require less skill

D. require a spotter

8. In order to safely strength train, you should:

A. Hold your breath

B. Lift as much weight as possible without worrying about form

C. Use correct form to help prevent injury

D. Assume that all equipment is safe