Chapter 4 Lecture Building Muscular Strength and Endurance

Learning Outcomes • Explain how resistance training is used to attain muscular fitness. • Identify key skeletal muscle structures and explain how they work together to allow for basic muscle function. • Articulate the fitness and wellness improvements you can make with regular resistance training. • Evaluate your changes in muscle fitness over time by assessing your muscular strength and muscular endurance at regular intervals. © 2018 Pearson Education, Inc.

Learning Outcomes continued • Implement an effective resistance-training exercise program compatible with your goals and lifestyle. • Observe safety precautions when resistance training. • Avoid the risks associated with supplement use and dramatic diet changes. © 2018 Pearson Education, Inc.

What Is Muscular Fitness? • Muscular Fitness – The ability of the musculoskeletal system to perform daily and recreational activities without undue fatigue and injury • Muscular Strength – The ability of a muscle or group of muscles to contract with maximal force • Muscular Endurance – The ability of a muscle to contract repeatedly over an extended period of time • Resistance Training (Weight Training) – Controlled and progressive stressing of the body’s musculoskeletal system using resistance (i. e. , weights, resistance bands, body weight) exercises to build and maintain muscular fitness © 2018 Pearson Education, Inc.

How Do My Muscles Work? • Three Basic Muscle Types – Voluntary Skeletal Muscle § Allows movement and generates body heat – Involuntary Cardiac Muscle § Exists only in the heart; helps pump blood – Involuntary Smooth Muscle § Lines internal organs and moves food through the stomach and intestines © 2018 Pearson Education, Inc.

How Do My Muscles Work? continued • Skeletal Muscle – Tendons (connective tissue) – Muscle fibers (individual muscle cells) – Myofibrils (strands containing protein filaments) § Sarcomere: The smallest area in a muscle fiber where everything required for muscle contraction exists • Two Types of Muscle Fibers – Slow-twitch (Type I): Oxygen dependent; contract slowly but for longer periods without fatigue – Fast-twitch (Type II): Not oxygen dependent; contract faster but tire more quickly © 2018 Pearson Education, Inc.

Parts of a Muscle © 2018 Pearson Education, Inc.

Motor Units and Muscle Contraction Strength © 2018 Pearson Education, Inc.

How Do My Muscles Work? continued • Muscle contraction requires stimulation. – One motor nerve stimulates many skeletal muscle fibers, together creating a functional unite called a motor unit. © 2018 Pearson Education, Inc.

How Do My Muscles Work? continued • Three Primary Types of Muscle Contraction – Isotonic (consistent muscle tension) § Concentric § Eccentric – Isometric (consistent muscle lengthening) – Isokinetic (consistent muscle contraction speed) © 2018 Pearson Education, Inc.

Isotonic and Isometric Contractions Isotonic contraction © 2018 Pearson Education, Inc. Isometric contraction

How Can Regular Resistance Training Improve My Fitness and Wellness? • Regular Resistance Training – Increases strength § Neural improvements § Increased muscle size – Increases muscular endurance – Improves body composition, weight management, and body image – Reduces cardiovascular disease risk © 2018 Pearson Education, Inc.

How Can Regular Resistance Training Improve My Fitness and Wellness? continued • Regular Resistance Training – Strengthens bones and protects your bod from injuries – Helps maintain physical function with aging – Enhances performance in sports and activities © 2018 Pearson Education, Inc.

Physiological Changes from Resistance Training Resistance training increases Resistance training decreases © 2018 Pearson

Age-Related Muscle Loss © 2018 Pearson Education, Inc.

How Can I Assess My Muscular Strength and Endurance? • 1 RM (Repetition Maximum) Tests – – The most common strength measurement tool Must get medical clearance to lift weights. Must have spotters nearby to watch and assist. Use Lab 4. 1 to get started. • Grip Strength Test – Also a common muscular strength measurement – Uses a grip strength dynamometer (equipment). © 2018 Pearson Education, Inc.

How Can I Assess My Muscular Strength and Endurance? continued • 20 RM (Repetition Maximum) Tests – Can use any weight-training exercise. – Useful for setting endurance goals. – Use Lab 4. 2 to get started. • Calisthenic or Body Weight Tests – Conditioning exercises using body weight – Sit-ups, curl-ups, pull-ups, push-ups, and similar activities – Use Lab 4. 2 to get started. © 2018 Pearson Education, Inc.

How Can I Design My Own Resistance-Training Program? • Set appropriate muscular fitness goals. – Use SMART Goal Guidelines § Specific, measurable, action-oriented, realistic, time-based – Appearance-Based Goals § Include ways to measure progress. § Be wary of unrealistic expectations. – Function-Based Goals § Include specific goals for function increases. © 2018 Pearson Education, Inc.

How Can I Design My Own Resistance-Training Program? continued • Explore your equipment options. – Machines – Free weights – Alternative equipment § Resistance bands and other devices – Body-weight training § Also called calisthenics or no-equipment training © 2018 Pearson Education, Inc.

Machine-Training Machines vs. Free Weights Machine Weights Free Weights PROS Safe and less intimidating for beginners Quicker to set up and use Spotters not typically needed Support of standing posture not needed Adaptable for those with limitations Variable resistance is possible Good isolation of specific muscle groups Only good option for some muscle groups Can be tailored for individual workouts Range of motion set by lifter, not machine Some exercises can be done anywhere Standing and sitting postural muscles worked Movements can transfer to daily activities Good for strength and power building Additional stabilizer muscles worked Lower cost and more available for home use CONS Machine sets range of motion May not fit every body size and type Some people lack access to weight machines Posture-supporting muscles used less Limited number of exercises/machines More difficult to learn A spotter may be needed Incorrect form may lead to injuries More time may be needed to change weights More training needed to create program © 2018 Pearson Education, Inc.

How Can I Design My Own Resistance-Training Program? continued • Different Types of Resistance-Training Programs – Traditional Weight Training § Uses sets and repetitions – Circuit Weight Training § Relies on the principle of specificity – Plyometrics and Sports Training § § Used more by athletes than by casual exercisers Plyometrics mimic quick, explosive sport actions Power lifting Speed and agility drills – Whole-Body Exercise Programs © 2018 Pearson Education, Inc.

How Can I Design My Own Resistance-Training Program? continued • Apply the FITT formula. – Frequency § How often you train each week – Intensity § Resistance § Overload – Time § Number of sets and repetitions per session – Type § Choosing appropriate exercises © 2018 Pearson Education, Inc.

Guidelines for Resistance Training © 2018 Pearson Education, Inc.

Repetitions vs. Resistance © 2018 Pearson Education, Inc.

Fitness Flowchart © 2018 Pearson Education, Inc.

Muscles in Resistance Training 10 1 2 3 9 11 13 14 4 12

How Can I Design My Own Resistance-Training Program? continued • What if you don’t reach your goals? – Track your progress. § Use a log or journal. § Lab 4. 4 can help you get started. – Evaluate and redesign your program as needed. § Good times to revisit the program – Target completion date – When you feel you're not progressing – When you experience overtraining fatigue or injury © 2018 Pearson Education, Inc.

What Precautions Should I Take to Avoid Resistance-Training Injuries? • Follow basic weight-training guidelines. – Start conservatively. – Follow the “ 10 percent rule. ” – Proceed gradually. • Warm up and cool down properly. – Include both general and specific warm-ups. – Include light stretching. © 2018 Pearson Education, Inc.

What Precautions Should I Take to Avoid Resistance-Training Injuries? continued • Know how to train with weights safely. – Use a spotter. – Move slowly and with control. • Get advice from a qualified exercise professional. – Look for certified, experienced trainers. • Follow individualized guidelines if you have physical limitations. – These will vary for different individuals and needs. – Get medical clearance. – Locate reputable resources for information. © 2018 Pearson Education, Inc.

Is It Risky to Use Supplements or Change My Diet for Muscular Fitness? • Ergogenic Aids – Dietary supplements marketed as promoting muscle conditioning (also called performance aids) – Unproven safety and effectiveness – Can include controlled substances such as anabolic steroids. • Anabolic Steroids – Synthetic drugs related to testosterone – Sometimes are used illegally for performance enhancement. – Induce serious negative side effects. © 2018 Pearson Education, Inc.

Is It Risky to Use Supplements or Change My Diet for Muscular Fitness? continued • Creatine – Legal supplement containing amino acids – Should be taken only at recommended levels. – Few side effects are reported, but long-term effects unknown. • Adrenal Androgens (DHEA, Androstenedione) – – The body's most common hormones They act as weak steroids. There is no proof of safety or effectiveness. Can cause serious side effects. © 2018 Pearson Education, Inc.

Is It Risky to Use Supplements or Change My Diet for Muscular Fitness? continued • Growth Hormone (GH) – Produced naturally by pituitary gland. – Produced synthetically for medical use. – Serious side effects of illegal use include irreversible bone growth, cardiovascular disease and diabetes risks, and reduced sexual desire. • Amino Acid and Protein Supplements – Used in hopes of enhancing muscle development. – Evidence of effectiveness is mixed. – Large doses can create imbalances, alter protein and bone metabolism, and increase risk of cardiovascular diseases. © 2018 Pearson Education, Inc.