Muscular strength and endurance Unit 6 Muscular strength and endurance

Objectives Understand the difference between Muscular strength and Muscular Endurance Recall the three types of Skeletal muscle fibers Recall types of resistance exercises Apply the training principles to Muscular Strength & Muscular Endurance Understand safety practices associated with weight training

Terms Atrophy – the wasting away or decrease in the size of a body part particularly muscle Slow twitch fibers- red muscle fibers that are slow to contract but have the ability to continue contracting for long periods of time Fast twitch fibers-white muscle fibers that contract quickly, allowing explosive muscular contractions Intermediate fibers- muscle fibers that possess a combination of the fast and slow twitch fiber characteristics Isotonic exercises- exercises in which a muscles lengthens and shortens through its full range of movement while lowering and raising a resistance

Terms Isokinetic exercises-exercises done with special machines that allow for maximum resistance over the complete range of motion Repetition- the completion of a single, full- range movement of the body being exercised Resistance – the force that opposes motion Set- a group of repetitions preformed one after another

Terms Concentric contraction - this occurs when a muscle produces torque (a type of force) when the muscle shortens. Eccentric contraction – this occurs when the muscle lengthens due to a reduction of torque or force. Basically, the muscle relaxes. 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 & ME Muscular Strength- 1 repetition max. Ex. Bench, squat, cleans, etc. High intensity Muscular Endurance- Many reps over time Ex. Push-ups, pull ups, weight training Low to medium intensity

Benefits of Strength Training Good posture Prevents lower back problems Prevents post exercise injury Reduces fatigue Helps perform physical activity better Feel and look better

What is Muscle Tissue?

How does it work?

Types of Skeletal Muscle Slow twitch A.K.A. red fibers because they are filled with blood Capable of contracting for a long period of time without tearing Best suited for ME Aerobic - Ex. Distance runners Intermediate Combination of Slow and Fast twitch muscle fibers Faster than Slow twitch but Slower than Fast twitch Fast Twitch Contract quickly Allow for explosive muscle actions Anaerobic – better for Muscular Strength Fatigue easily - Ex. Sprinters

Types of Resistance

Types of Resistance Isometric: Force against a stationary object Ex. pushing on wall Door frame test Only improves strength at the position the exercise is preformed (you do not have the benefit of going through a range of motion)

Types of Resistance Isotonic Weight is moved through a full range of motion Most Common Form of Isotonic Exercise is wt. training Muscle Shortens and Lengthens May have strong points and weak points - Ex. Bicep Curl - 45 Weak Point - 90 Strong Point - 180 weakest Point

Types of Resistance Isokinetic: Resistance is adjusted to force Requires special machines Allows you to provide muscle with max. resistance throughout the muscles entire movement at a constant rate Usually seen in physical therapy

Principles of Training Overload - increases weight, repetitions, or time Progression - when you are ready Specificity - only expect results from the muscles you work

Principles of Training Muscular Strength F-every other day for each muscle group I-heavy weights 60-90% 1 rep. max. T- Low repetitions 3-5, 1-3 sets Muscular Endurance F- Everyday for each muscle group I- Low resistance 30-50% of 1 rep. max. T- High Repetitions 12-20 reps. 1-3 sets

Safety USE A SPOTTER!!! Warm up properly Concentrate on Muscular Endurance first, once you have the hang of it then go to Muscular Strength. & max. Make sure weight is secure, use Collars Dry Hands Do not hold your breath (could damage blood vessels) Use correct form (prevents injury) Balance – Feet should be shoulder width apart Go through a complete range of motion to improve Flexibility

Unit 6 Test Unit 6 Muscular Strength and Endurance