1. Muscular Fitness: Strength and Endurance7
Muscular Fitness: Strength and Endurance

2. Muscular Strength and Endurance
Progressive resistance strength training provides significant improvements in functional capacity, fitness, health, self-esteem, self- confidence, and overall well-being

3. Personal Profile
Personal Profile: Personal Understanding of Muscular Fitness Concepts

4. Muscular Strength and Endurance
What is strength training?
Also called resistance training
A program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that overload the muscle system and cause physiological development

5. Benefits of Strength Training
Health benefits:
Increases or maintains muscle
Leads to higher resting metabolic rate
Prevents obesity
Lessens risk for injury
Benefits skeletal system
Reduces pressure on joints; aids in childbearing
Lowers blood pressure & control blood sugar
Promotes psychological well-being

6. Muscular Fitness and Aging
Muscular strength may be the most important health-related component for older adults
Contributes to independent living, activities of daily living, and quality of life
Improves balance and restores mobility
Makes lifting and reaching easier
Decreases risk for injuries and falls, and risk for osteoporosis
Prevents muscle loss (sarcopenia)

7. Key Terms Activities of daily living Sarcopenia
Everyday behaviors that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, etc.)
Sarcopenia
Age-related loss of lean body mass, strength, and function

8. Muscular Fitness and Aging
Loss of lean tissue is a primary reason for decrease in metabolism with age
Strength training leads to muscle hypertrophy, which leads to higher resting metabolism

9. Key Terms Hypertrophy Resting metabolism
An increase in the size of the cell, as in muscle hypertrophy
Resting metabolism
Amount of energy (in milliliters of oxygen per minute or total calories per day) an individual requires during resting conditions to sustain proper body function.

10. Gender Differences Muscle quality is the same in men and women
Men have more muscle fibers – male hormones increase the potential of each individual fiber for hypertrophy
Women will not develop large musculature from strength training
Use of anabolic steroids and human growth hormones has negative health effects

11. Key Terms Anabolic steroids
Synthetic versions of the male sex hormone testosterone, which promotes muscle development and hypertrophy

12. Critical Thinking
Critical Thinking: What roles should strength training have in a fitness program? Should people be motivated for the health benefits, or should they participate to enhance their body image? What are your feelings about individuals (male or female) with large body musculature?

13. Changes in Body Composition
Figure 7.1. Changes in body composition as a result of a combined aerobic and strength-training program.

14. Assessment of Muscular Strength and Endurance
Ability of a muscle to exert maximum force against resistance
Measured by one repetition maximum (1RM)
Muscular endurance
Ability of a muscle to exert submaximal force repeatedly over time
Established by number of repetitions or length of time a contraction can be sustained

15. Assessment of Muscular Strength and Endurance (cont’d.)
Hand grip strength test (muscular strength) (see Figure 7.2)
Muscular endurance test (see Figure 7.3)
Muscular strength and endurance test (see Figure 7.4)
The hand grip tests strength

16. Strength-Training Prescription
Factors that affect muscular fitness
Neural function
Types of muscle fiber
Slow-twitch vs. fast-twitch fibers
Overload
Specificity of training
Training volume
Periodization
Classical, reverse, and undulating periodization

17. Principles Involved in Strength Training
Mode of training
Isometric vs. dynamic
Free weights vs. machines
Resistance (intensity)
Sets
Frequency
Exercise variations

18. Free Weights versus Machines
Advantages of free weights
Cost
Variety
Portability
Balance
One size fits all
Advantages of machines
Safety
Selection
Variable resistance
Isolation
Time
Flexibility
Rehabilitation
Skill acquisition

19. Principles Involved in Strength Training
Figure 7.5. Strength-training guidelines.

20. Critical Thinking
Critical Thinking: Your roommate started a strength-training program last year and has seen good results. He is now strength training on a nearly daily basis and taking performance-enhancing supplements hoping to accelerate results. What are your feelings about his program? What would you say (and not say) to him?

21. Plyometrics
Generate greatest amount of force in the shortest amount of time
Leads to greater increases in speed and explosiveness
Higher risk for injuries compared with conventional resistance training
Most strength gains are seen in the first eight weeks

22. Strength-Training Exercises
Dietary guidelines for strength development
Increase protein for muscle growth and strength
Core strength training
Core: abdominal, hip, and spinal muscles
Pilates exercise system
Stability exercise balls
Elastic-band resistive exercise

23. Strength-Training Exercises (cont’d.)
Figure 7-6. Major muscles of the human body.

24. Strength-Training Exercises (cont’d.)
Figure 7.7. Sample elastic-band resistive exercises.

25. Behavior Modification Planning
Behavior Modification Planning: Healthy Strength Training

26. Exercise Safety Guidelines
Safety is the most important component of strength training
Machines are a good option for those new to strength training
Involve all major muscle groups
Select exercises that will strengthen the core
Never lift weights alone

27. Exercise Safety Guidelines (cont’d.)
Warm up properly
Use proper lifting technique
Don’t lock elbows and knee joints
Maintain proper body balance while lifting
Exercise larger muscle groups before smaller muscle groups
Exercise opposing muscle groups

28. Exercise Safety Guidelines (cont’d.)
Breathe naturally
Avoid holding your breath while lifting
Allow adequate recovery time between sets
Unusual discomfort and pain are signals to stop
Use common sense when fatigued
Stretch at the end of strength-training

29. Setting Up Your Own Strength-Training Program
Pre-exercise guidelines for cardiorespiratory endurance apply to strength training
Base the resistance, number of repetitions, and sets on your current strength-fitness level and amount of time you have for your workout

30. Assess Yourself
Do you regularly participate in a strength training program?
Do you understand the following concepts?
Benefits of strength training
Assessment of muscular strength and endurance
Principles involved in strength-training
Types of strength training exercises
Exercise safety guidelines