Muscular Strength Endurance Fitness Concepts PEAC 1621 Kirk
- Slides: 16
Muscular Strength & Endurance Fitness Concepts PEAC 1621 Kirk Evanson
Muscle Physiology n Muscle n Composition and Organization Muscle fiber (muscle cell)- composed of myofibrils n Myofibrils → muscle fibers → fascicles → muscles n n Muscle fiber types Slow-twitch (aerobic)- relatively fatigue resistant, but they don’t contract as rapidly or strongly as fast-twitch fibers. n Fast-twitch (aerobic or anaerobic)- contracts more rapidly and forcefully than slow-twitch fibers but fatigue more quickly. n
Muscle Physiology n Muscle n n n Most muscles contain a mixture of slow-twitch and fast-twitch fibers Endurance activities (e. g. jogging, swimming) primarily utilize slow-twitch while power activities (e. g. weight lifting) utilize fast-twitch Motor unit- the motor nerve and the muscle fibers that are innervated by that nerve
Benefits of Muscular Strength and Endurance n Injury Prevention n n Good muscle strength in areas such as the abdomen, hips, lower back, and legs can support the back in proper alignment and help prevent lowback pain Training also improves the strength of tendons, ligament, and cartilage cells, which decreases the risk for injury
Benefits of Muscular Strength and Endurance n Improved Body Composition n n Strength training improves body composition by increasing muscle mass Increases in muscle mass increase basal metabolic rate. BMR can increase up to 15% n The body requires more calories, therefore there is less fat deposition n
Benefits of Muscular Strength and Endurance n Improved Muscle and Bone Health with Aging n Strength training prevents muscle and nerve degeneration commonly associated with aging n n Also decreases the risk of hip fracture and other lifethreatening injuries Decreases the progressive loss of muscle tone with age (sarcopenia) By age 75, 25% of men and 75% of women will be unable to lift 10 lbs. n Weight training can mitigate these changes n
Benefits of Muscular Strength and Endurance n Prevention and Management of Chronic Disease n n Strength training improves glucose metabolism Modifies the risk factors for cardiovascular disease n n Decreases diastolic blood pressure Positive alterations in cholesterol n n Increases in HDL, decreases in LDL Strength training improves bone mineral density n Beneficial in the prevention of osteoporosis and associated bone fractures
Types of Exercise n Static (isometric) Exercise n Involves a muscle contraction without a change in the length of the muscle or the angle in the joit on which the muscle acts. Common for early physical therapy n Do not build muscle throughout the range of motion n n Dynamic (isotonic) Exercise n Involves a muscle contraction with a change in the length of the muscle
Types of Exercise n Dynamic Exercise (cont. ) n Constant resistance exercise Fixed weight- easier at certain joint angles due to mechanical advantages based on muscle insertion points and length n Variable resistance- resistance is varied throughout the movement to maintain intensity throughout all joint angles n
Types of Exercise n Dynamic Exercise (cont. ) n n Eccentric- involves placing a load on a muscle as it lengthens Plyometrics- the sudden eccentric loading and stretching of muscles followed by a forceful concentric contraction http: //www. atitudejiujitsu. com. br/images/ply. jpg
Types of Exercise n Dynamic Exercise (cont. ) n Isokinetic- the resistance can be moved at a fixed speed. Measurements can be made for multiple muscle groups in addition to group comparisons (quadriceps/hamstring ratio) http: //2. bp. blogspot. com/_K 6 GPv 8 xc. GQE/Rcp 66 D 8 BFQI/AAAAAGQ/u u. Fjy. HFfg. Lg/s 320/Justin. Isokinetic. Mach 1. JPG
Exercise Equipment n Free vs. Machine weights n Free weights n Pros n n More muscles needed for the movement Improvements made in multiple areas Requires more calories than machine weights Cons n n Movements are more complex and require more strength- the risk of injury increases Spotters may be needed
Exercise Equipment n Free vs. Machine weights n Pros n n n Reasonably easy to perform Many safety mechanisms in place to decrease (but not eliminate) the risk of injury Cons n n The intensity of the movement has a limit- can only recruit so many muscles to do a controlled movement It can be difficult to find the ‘perfect’ machine to work the desired target area
FITT Principle n Exercise frequency n n n 2 -3 days/week 48 hours of rest needed to allow for adequate recovery Exercise intensity and volume n Repetitions and Sets Low repetitions- maximal effort- increase in strength n High repetitions- medium effort- increase in muscular endurance n
FITT Principle n Exercise intensity and volume (cont. ) n Repetitions and Sets n 3 -5 sets n n Sets can be determined based off of the intensity of the set Type or mode of exercise n Variety is the spice of life- work multiple muscle groups
Exercise Training n Specificity n The body will adapt to stress A leg press will not appreciably improve lower body muscle endurance, however jogging will n Exercises should be selected based off of individual exercise goals n
- Difference between strength and endurance
- One minute press up test normative data
- Muscular endurance fitt table
- Venn diagram of muscular strength and endurance
- Protestantische union katholische liga
- First thanksgiving 1621
- The ability to do strength work at an explosive pace.
- Local muscular endurance definition
- Mcgill's torso test
- Candu owners group
- Claire cannon
- Cardiovascular endurance health related fitness
- Speed flexibility
- Strength speed endurance flexibility and
- Difference between strength and endurance
- War and peac
- Peac definition