Muscular strength and endurance

Unit 6

Objectives

1. Understand the difference between Muscular strength and Muscular Endurance

2. Recall the three types of Skeletal muscle fibers

3. Recall types of resistance exercises4. Apply the training principles to Muscular

Strength & Muscular Endurance5. Understand safety practices associated

with weight training

Terms1. Atrophy – the wasting away or decrease in the size of

a body part particularly muscle2. Slow twitch fibers- red muscle fibers that are slow to

contract but have the ability to continue contracting for long periods of time

3. Fast twitch fibers-white muscle fibers that contract quickly, allowing explosive muscular contractions

4. Intermediate fibers- muscle fibers that possess a combination of the fast and slow twitch fiber characteristics

5. Isotonic exercises- exercises in which a muscles lengthens and shortens through its full range of movement while lowering and raising a resistance

Terms6. Isokinetic exercises-exercises done with

special machines that allow for maximum resistance over the complete range of motion

7. Repetition- the completion of a single, full-range movement of the body being exercised

8. Resistance – the force that opposes motion

9. Set- a group of repetitions preformed one after another

Terms 10. Concentric contraction - this occurs when a

muscle produces torque (a type of force) when the muscle shortens.

11. Eccentric contraction – this occurs when the muscle lengthens due to a reduction of torque or force. Basically, the muscle relaxes.

12. Isometric contraction - this occurs when there is a production of force without movement at the joint.

Atrophy

Use it or, lose

it!

Difference between MS & MEMuscular Strength-

1 repetition max.Ex. Bench, squat, cleans, etc.High intensity

Muscular Endurance-Many reps over timeEx. Push-ups, pull ups, weight trainingLow to medium intensity

Benefits of Strength TrainingGood posturePrevents lower back problemsPrevents post exercise injuryReduces fatigueHelps perform physical activity betterFeel and look better

What is Muscle Tissue?

How does it work?

Types of Skeletal MuscleSlow twitch

A.K.A. red fibers because they are filled with blood Capable of contracting for a long period of time without

tearingBest suited for ME Aerobic - Ex. Distance runners

IntermediateCombination of Slow and Fast twitch muscle fibersFaster than Slow twitch but Slower than Fast twitch

Fast TwitchContract quicklyAllow for explosive muscle actionsAnaerobic – better for Muscular StrengthFatigue easily

- Ex. Sprinters

Types of Resistance

Types of ResistanceIsometric:

Force against a stationary objectEx. pushing on wallDoor frame testOnly improves strength at the position the exercise is preformed (you do not have the benefit of going through a range of motion)

Types of ResistanceIsotonic

Weight is moved through a full range of motion

Most Common Form of Isotonic Exercise is wt. training

Muscle Shortens and LengthensMay have strong points and weak points

- Ex. Bicep Curl- 45 Weak Point- 90 Strong Point- 180 weakest Point

Types of ResistanceIsokinetic:

Resistance is adjusted to forceRequires special machinesAllows you to provide muscle with max. resistance throughout the muscles entire movement at a constant rate

Usually seen in physical therapy

Principles of TrainingOverload - increases weight,

repetitions, or time

Progression - when you are ready

Specificity - only expect results from the muscles you work

Principles of Training

Muscular StrengthF-every other day for each muscle group

I-heavy weights 60-90% 1 rep. max.

T- Low repetitions 3-5, 1-3 sets

Muscular EnduranceF- Everyday for each muscle group

I- Low resistance 30-50% of 1 rep. max.

T- High Repetitions 12-20 reps. 1-3 sets

SafetyUSE A SPOTTER!!!Warm up properlyConcentrate on Muscular Endurance first, once

you have the hang of it then go to Muscular Strength. & max.

Make sure weight is secure, use CollarsDry HandsDo not hold your breath (could damage blood

vessels)Use correct form (prevents injury)Balance – Feet should be shoulder width apartGo through a complete range of motion to

improve Flexibility

Unit 6 Test

Unit 6 Muscular Strength and Endurance