2. Muscular Strength and Endurance Muscular Strength and Endurance Duhh...this is easy! By: Lauren Hauser

3. Muscular Strength Strength Strength the maximal force a muscle can generate for a single maximal effort the maximal force a muscle can generate for a single maximal effort One of the best ways to determine strength is by performing a 1-RM (one repetition max) One of the best ways to determine strength is by performing a 1-RM (one repetition max)

4. Muscular Endurance Endurance Endurance The ability of a muscle to generate a sub- maximal force, repeatedly, over time. The ability of a muscle to generate a sub- maximal force, repeatedly, over time. 1000 LBS.

5. Defining Sets and Repetitions: One set is made up of a number of repetitions Example: One set of 4 repetitions Example: One set of 4 repetitions

6. Factors Effecting Muscular Strength and Endurance Training Muscle Size Muscle Size Gender Gender Age Age Muscular strength is lost at a rate of 1% per year after the age of 25 Muscular strength is lost at a rate of 1% per year after the age of 25 Use it or lose it Use it or lose it Ahhh…YIKES!

7. Benefits of Resistance Training Increased muscle strength, power, endurance and size. Increased muscle strength, power, endurance and size. Increased bone density and strength. Increased bone density and strength. Reduced body fat. Reduced body fat. Increased muscle-to-fat ratio. Increased muscle-to-fat ratio. Boosted metabolism Boosted metabolism Lowered heart rate and blood pressure after exercise Lowered heart rate and blood pressure after exercise Improved balance and stability. Improved balance and stability. Enhanced performance Enhanced performance

8. Metabolic Rate Low metabolism is primarily related to a sedentary lifestyle Low metabolism is primarily related to a sedentary lifestyle (no matter the age) loss of muscle mass lowers metabolism loss of muscle mass lowers metabolism Ha-ha exercise.. What’s that?

9. Metabolic Rate The rate at which one burns calories The rate at which one burns calories The higher, the better The higher, the better Varies based on: Varies based on: Gender Gender Age Age Amount of muscle mass Amount of muscle mass

10. Basal Metabolic Rate (BMR) The number of calories required to sustain life in the resting state The number of calories required to sustain life in the resting state The higher the BMR (or calories burned at rest) – the more desirable The higher the BMR (or calories burned at rest) – the more desirable Develop a calorie burning body! Develop a calorie burning body!

11. Basal Metabolic Rate (BMR) #2 As lean body mass increases, BMR increases As lean body mass increases, BMR increases Each pound of muscle tissue raises BMR by 30 to 50 calories every 24 hours Each pound of muscle tissue raises BMR by 30 to 50 calories every 24 hours Each pound of fat burns 2 calories every 24 hours Each pound of fat burns 2 calories every 24 hours

12. Types of Skeletal Muscular Contractions Isometric Isometric Concentric Concentric Eccentric Eccentric

13. Types of Muscles Smooth  Involuntary muscle; controlled unconsciously  In the walls of blood vessels and internal organs Cardiac  Controls itself with help from nervous and endocrine systems  Only in the heart Skeletal  Voluntary muscle; controlled consciously  Over 600 throughout the body

14. SKELETAL MUSCLE STRUCTURE

15. Slow-Twitch (ST) Muscle Fibers High aerobic (oxidative) capacity and fatigue resistance High aerobic (oxidative) capacity and fatigue resistance Long Distance Runners Slow contractile speed Slow contractile speed Marathon

16. Fast-Twitch Muscle Fibers Fast contractile speed Fast contractile speedSprinter The difference in force development between FT and ST motor units is due to the number of muscle fibers per motor unit, not the force generated by each fiber.

17. Agonists—prime movers; responsible for the movement Antagonists—oppose the agonists to prevent overstretching of them Synergists—assist the agonists and sometimes fine-tune the direction of movement Functional Classification of Muscles

18. AGONIST (Prime Mover) ANTAGONIST BicepsTriceps DeltoidsLatissimus Dorsi Pectoralis MajorTrapezius/Rhomboids Rectus AbdominisErector Spinae IliopsoasGluteus Maximus QuadricepsHamstrings Hip AdductorGluteus Medius Tibialis AnteriorGastrocnemius

19. Isometric Contractions No appreciable change in length of the muscle ( static contraction) No appreciable change in length of the muscle ( static contraction) Involves no skeletal or joint movement Involves no skeletal or joint movement

20. Isometric Training Increases strength at a given joint angle Increases strength at a given joint angle No joint movement No joint movement Must work at a variety of joint angles Must work at a variety of joint angles At one time a preferred method of strength training for athletes At one time a preferred method of strength training for athletes Used in rehab settings Used in rehab settings

21. Isometric Training Precautions Isometric contractions are contraindicated for: Isometric contractions are contraindicated for: hypertensive (valsalva effect) hypertensive (valsalva effect) individuals presenting coronary risk individuals presenting coronary risk

22. Concentric Contractions (dynamic) The muscle shortens during contraction The muscle shortens during contraction Positive contraction Positive contraction

23. Isotonic Training Characteristics of isotonic training : Characteristics of isotonic training : Constant resistance Constant resistance Variable speed of muscular contraction Variable speed of muscular contraction

24. Isotonic Training Most common method of strength training Most common method of strength training Also known as progressive resistance training Also known as progressive resistance training Principle of Overload Principle of Overload Work through a full ROM Work through a full ROM Involves use of free weights or machines Involves use of free weights or machines

25. Eccentric Contraction (dynamic) The muscle lengthens during contraction The muscle lengthens during contraction Negative contraction Negative contraction

26. JOINT ACTION MOVEMENT DESCRIPTION EXAMPLE MOVEMENT Flexion decreasing joint angleBiceps Curl Extension increasing joint angleTriceps Extension Abduction movement away from body centerline Lateral Raises (Deltoids) Adduction movement toward body centerline Horizontal Flyes (Pectorals) Rotation rotation about and axisTwisting the Arm Circumduction 360 degree rotationArm circle around

27. How Do I Determine The Appropriate Amount Of Resistance For My Workout? Establish your goal, then choose one of the 3 following methods to determine your resistance: Establish your goal, then choose one of the 3 following methods to determine your resistance: 1RM 1RM Trial and error Trial and error Delorme and Watkins Delorme and Watkins

28. Trial And Error Consider your goal Consider your goal Determine an amount of resistance you can lift for the identified number of reps so that you fatigue on the last repetition Determine an amount of resistance you can lift for the identified number of reps so that you fatigue on the last repetition

29. Progressive Resistance Training: (Delorme and Watkins) Determine your 10 repetition maximum (10 RM) Determine your 10 repetition maximum (10 RM) Complete 3 sets Complete 3 sets Intensity varies by set Intensity varies by set 1st set: 50% of 10 RM load 1st set: 50% of 10 RM load 2nd set: 75% of 10 RM load 2nd set: 75% of 10 RM load 3rd set: 100% of 10 RM load 3rd set: 100% of 10 RM load

30. Identify Your Goal To build primarily strength and power? To build primarily strength and power? To build primarily endurance? To build primarily endurance? To gain some strength and some endurance? To gain some strength and some endurance? To develop great hypertrophy (increase in muscle size)? To develop great hypertrophy (increase in muscle size)?

31. Is Your Goal To Develop Primarily Strength? 3 sets on each muscle group 3 sets on each muscle group Fewer than 8 repetitions in each set Fewer than 8 repetitions in each set Heavy resistance (80 to 90% of 1RM) Heavy resistance (80 to 90% of 1RM) Fatigue on last rep Fatigue on last rep No more than 2 to 3 total body workouts per week. No more than 2 to 3 total body workouts per week.

32. Is Your Goal To Develop Primarily Endurance? 3 sets on each muscle group (possibly more) 3 sets on each muscle group (possibly more) More than 12-15 repetitions in each set More than 12-15 repetitions in each set Light resistance (50 to 60 % or less of 1RM) Light resistance (50 to 60 % or less of 1RM) Fatigue on last rep Fatigue on last rep No more than 2 to 3 total body workouts per week (possibly more) No more than 2 to 3 total body workouts per week (possibly more)

33. Is Your Goal To Develop Some Strength and Some Endurance? 3 sets on each muscle group 3 sets on each muscle group Between 8 and 12 repetitions in each set Between 8 and 12 repetitions in each set Fatigue on last rep Fatigue on last rep Moderate resistance (60% of 1RM / perhaps slightly more) Moderate resistance (60% of 1RM / perhaps slightly more) No more than 2 to 3 total body workouts per week No more than 2 to 3 total body workouts per week

34. Precaution! NEVER hold your breath while exerting force NEVER hold your breath while exerting force Exhale as you apply force Exhale as you apply force Inhale as you recover Inhale as you recover

35. THE END