1. Muscular strength and endurance
Unit 6
Muscular strength and endurance

2. 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

3. 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

4. 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

5. 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.

6. Atrophy
Use it or, lose it!

7. 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

8. 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

9. What is Muscle Tissue?

10. How does it work?

11. 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

12. Types of Resistance

13. 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)

14. 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

15. 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

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

17. 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 reps. 1-3 sets

18. 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

19. Unit 6 Test
Unit 6 Muscular Strength and Endurance