1. Muscular Strength and Endurance
Chapter 4

2. 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

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

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

5. 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

6. 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

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

8. 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

9. 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

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

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

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

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

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

15. 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

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

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

18. 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

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

20. Weight Training Exercises
Page 124
Common questions
Page
Weight training exercises