1. Muscular Strength & Muscular Endurance Muscular Strength: the maximum amount of force a muscle can produce in a single effort (1 rep max.) Muscular Endurance: the ability of a muscle to exert a submaximal force repeatedly over time (repetitions)

2. Muscle Fiber Types & Energy System Production of ATP Fiber “Predominant” Fuel TypeEnergy System Activated Used Slow Twitch Aerobic <60% Max HR Fat, CHO (Oxidative) Fast Twitch “A”Anaerobic 60%-80% Max HRCHO (Nonoxidative) Fast Twitch “B”Phosphagen ___%+ Max HRCr (Explosive) 80%+ of 1 MR

3. Motor Unit ____________: a motor neuron and all the muscle fibers it innervates 1. All muscle fibers in a motor unit are the same fiber type 2. All-or-None-Law: When stimulated all the muscle fibers in a motor unit contract 100% or not at all

4. Muscle Contraction The strength of a muscular contraction is determined by: 1. The ______ of the muscle fibers in the motor units 2. The _______ of motor units recruited

5. Types of Muscle Contraction Static (isometric) Muscle contraction with no change in the _____ of muscle (no movement at the joint) Tension is created.

6. Types of Muscle Contraction Dynamic Muscle contraction with change in length of the muscle (movement at joint) 1. Concentric: Muscle shortens 2. Eccentric: Muscle lengthens

7. Concentric Eccentric (muscle shortens)(muscle lengthens)

8. Muscle Balance Agonist to Antagonist Ratio: the ratio of strength between two opposing muscles or muscle groups Knee extensors and flexors 3:2 Contralateral Assessment: Comparing strength from one side of the body to the other side No more than 10% to 15%

9. Muscular Training Program Terminology Repetition (rep): one complete muscle contraction Set: a given number of repetitions Recovery Time: rest interval between sets. - ____________ Training: 1-3 minutes - ____________ Training: 3-5 minutes

10. General Guidelines (ACSM) Include both concentric and eccentric actions Exercise large muscle groups before small ones and multi-joint exercises before single-joint exercises

11. Developing Muscular Strength Frequency: 2-3 days/week Intensity/Resistance: ___%-100% of a 1 Rep. Max. Sets: 3-5 (Recovery period 3-5 minutes) Reps: ___ to ___

12. Developing Muscular Endurance Frequency: 2-3 days/week Intensity/Resistance: ___% to___% of a 1 Rep. Max. Sets: 3-5 (Recovery period 1-3 minutes) Reps: ___ to ___

13. Developing General Muscular Fitness Frequency: 2-3 days/week (48-hour recovery period) Intensity/Resistance: 50%-70% of a 1 Rep. Max. Sets: 1 (of 8-10 exercises that work all the major muscle groups) Reps: ___ to ___ (to fatigue)

14. Sarcopenia Defined:_____________________________ - Due to: Law of ______________ Effect on muscle physiology: After age 25, begin loss of neuromuscular junction attachment if don’t exercise at ___% of 1RM. Effect on metabolism: After age ____ lose approximately ½ to 1 pound of muscle per year. Effect on functional independence: By age 75 ____% of males/____% of females can’t lift more than 10 pounds.

15. Breathing During Lifting & the Valsalva Effect

16. Breathing During Resistance Training Take a deep breath prior to the beginning the lift Hold your breath during the first part of the lift and then release the breath during the completion of the lift Complete a breath cycle with each repetition