Muscular Strength and Endurance Duhh this is easy

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

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

Muscular Endurance n The ability of a muscle to generate a submaximal force, repeatedly, over time. 1000 LBS.

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

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

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

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

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

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

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

Types of Skeletal Muscular Contractions n Isometric n Concentric n Eccentric

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

SKELETAL MUSCLE STRUCTURE

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

Fast-Twitch Muscle Fibers n Fast contractile speed Sprinter n Fast contractile speed 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.

Functional Classification of Muscles 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

AGONIST (Prime Mover) ANTAGONIST Biceps Deltoids Pectoralis Major Rectus Abdominis Iliopsoas Quadriceps Hip Adductor Tibialis Anterior Triceps Latissimus Dorsi Trapezius/Rhomboids Erector Spinae Gluteus Maximus Hamstrings Gluteus Medius Gastrocnemius

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

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

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

Concentric Contractions (dynamic) n The muscle shortens contraction n Positive contraction during

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

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

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

JOINT ACTION MOVEMENT DESCRIPTION EXAMPLE MOVEMENT Flexion decreasing joint angle Biceps Curl Extension increasing joint angle Triceps Extension Abduction movement away from body centerline Lateral Raises (Deltoids) Adduction movement toward body centerline Horizontal Flyes (Pectorals) Rotation rotation about and axis Twisting the Arm 360 degree rotation Arm circle around Circumduction

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

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

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

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

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

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

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

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

THE END