Muscular Strength and Endurance

Chapter 4

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4© McGraw-Hill Higher Education

Physical Activity Pyramid

See Figure 2.4 Physical Activity Pyramid, page 30

Lecture Objectives1. Differentiate between fast twitch and slow twitch muscle

fibers.

2.Define muscular strength and muscular endurance.

3. Explain the three types of muscle contractions.

4.Explain benefits of muscular training and causes of differences in strength.

5. Develop your own opinion on supplements and drugs supported by evidence from the book.

6.State F.I.T.T. principles for muscular strength, muscular endurance, and general muscle fitness (health) and compare to F.I.T.T. principles for other components of fitness.

7.Explain resistance training myths and why they are not true.

Muscle Physiology

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4© McGraw-Hill Higher Education

Muscle Fibers

Slow-twitch fibers Fast-twitch fibers

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4© McGraw-Hill Higher Education

Definitions

Muscular Strength

Muscular Endurance

Training Facts Synonyms

Everyone can gain strength and endurance

NOT everyone will improve to the same extent

Physiological effects

Isotonic ExerciseConcentric vs. Eccentric Contractions

Concentric

(shortening)LIFTING

Eccentric(lengthening)

LOWERING

IsometricIsometric- No movement takes - No movement takes

placeplace- Used at “sticking - Used at “sticking

points”points”

Benefits of Muscular Fitness

Improved performance of physical activities

Injury prevention

Improved body composition

Enhanced self-image and quality of life

Improved muscle and bone health with aging

Prevention and management of chronic disease

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4© McGraw-Hill Higher Education

Differences in Strength

Gender

Age

Anatomy

Genetics

Drugs

At what age does strength peak?

Differences in Strength

Relative

Absolute

= Weight lifted

Body weight

= Weight lifted

Supplements and Drugs

Increase muscle growth Anabolic steroids Growth hormone

(HGH) Androstenedione IGF-1 Protein & amino acid

supplements

Speed recovery from training Creatine monohydrate Chromium picolinate Carbohydrate

beverages

Increase intensity and overcome fatigue Amphetamines Caffeine

Increase endurance Erythropoietin Darbepoetien

Aid weight control Diethylpropion,

phentermine Caffeine, PPA, ephedra Dinitrophenol Diuretics

(See Table 4.2: Performance Aids Marketed to Weight Trainers, page 101)

Applying theFITT Principle

Frequency = days per week

Intensity = amount of resistance

Time = number of repetitions and sets

Type = strength training exercises for all major muscle groups

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4© McGraw-Hill Higher Education

Muscular Fitness Training

F.I.T.T. Strength Endurance Health

F 2-3 days/week every other day 2-3 days/week

I 60-80% 1RM 40-60% 1 RM 60-70% 1 RM

T 1-3 sets, 1-5 reps 2-5 sets, 15-20 reps 1 set, 8-12 reps

T weight training weight training weight

training

Re 3-5 minutes 1-3 minutes 1-3 minutesst

Weight Machinesvs. Free Weights

Things to Keep in Mind…

Too much endurance training can cause a loss of strength and power

DOMS

Tone – Quackery???

Weight training safety

Warm up and cool down

Making progress

Advanced strength training programs

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © McGraw-Hill Higher Education

Resistance Training Myths

No pain - no gain

Makes you “muscle bound”

Fat can be converted into muscle

Extra muscle turns to fat if not used

Has masculinizing effect on women

Extra PRO consumption

Remember the Exercise Prescription Website for help in designing a program:

www.exrx.net

Lecture Summary1. Differentiate between fast twitch and slow twitch muscle

fibers.

2.Define muscular strength and muscular endurance.

3. Explain the three types of muscle contractions.

4.Explain benefits of muscular training and causes of differences in strength.

5. Develop your own opinion on supplements and drugs supported by evidence from the book.

6.State F.I.T.T. principles for muscular strength, muscular endurance, and general muscle fitness (health) and compare to F.I.T.T. principles for other components of fitness.

7.Explain resistance training myths and why they are not true.