Muscular Strength and Endurance Chapter 4

Muscle Fibers Hypertrophy Hyperplasia Atrophy Increase in size of muscle fibers Hyperplasia Increase in the number of muscle fibers Atrophy Decrease in size muscle fibers

Muscle Fibers Slow-twitch Red muscle fibers Fatigue resistant Slow contraction action Aerobic fuels

Muscle Fibers Fast-twitch White muscle fibers Fatigues Fast contraction action Anaerobic fuels

Benefits of Muscular Strength and Endurance (table 4.1) Performance Injury prevention Improved body composition Improved self image Improved quality of life Decrease risk of osteoporosis Prevention of chronic disease Increased metabolic rate

Static Exercise vs. Dynamic Exercise Isometric Contraction occurs Length of muscle remains the same Force of muscle is less than or equal to the resistance Used to overcome weak points to ROM Do not gain max strength at full ROM

Static Exercise vs. Dynamic Exercise Isotonic Contraction occurs Muscle length changes Concentric - shorten Eccentric - lengthen Force of muscle is greater than resistance

Static Exercise vs. Dynamic Exercise Isotonic Constant resistance Will not gain max strength at full ROM Variable resistance Can gain max strength at full ROM

Static Exercise vs. Dynamic Exercise Plyometrics Muscle exerts force while it lengthens Muscle then has a rapid concentric contraction Explosive movement Speed loading Moving a load as rapidly as possible

FITT Principle Frequency Major muscle groups 2 times/week Split routine 24 hour rest at least

FITT Principle Intensity Strength Heavy resistance/low reps 80% of 1RM 1-5 reps (some suggest 6-8 reps) 1-3 sets

FITT Principle Intensity Endurance Light resistance/high reps 40 to 60% of 1RM 15-20 reps 1-3 sets

FITT Principle Intensity Combination of Strength and Endurance Medium resistance/medium reps 60 to 70% of 1RM 8-12 reps 1-3 sets

FITT Principle Duration (Time) Work to fatigue muscles When using body weight as resistance this is especially true

FITT Principle Mode (Type) Resistance train all major muscle groups At least 8 to 10 exercises all together Free weights Machines Body weight Stability Balls Pilates

FITT Principle Resistance Bands Create resistance Work opposing muscles groups (Symmetry) Agonist Contracting muscle Antagonist Relaxed muscle

Warm-up and Cool-down Use a rhythmical warm up Light weight of the exercise Stretch and rest for your cool-down

Resistance Training Safety Technique No bouncing and jerking Keep weights close to body Don’t hold breath Slow Double the eccentric if you have trouble going too fast or “cheating on the eccentric) Spotters Practice Lift the weight you can lift Knowledgeable Pays attention Communicate

Resistance Training Safety Collars Injury prevention Report obvious muscle or joint injury Report unusual symptoms Stop exercising RICE Don’t chew gum while exercising

Weight Training Exercises Page 124 Common questions Page 111-123 Weight training exercises