Muscular Strength and Endurance

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Muscular Strength and Endurance

• Mike Sullivan
• Kin 163
• February 24th, 2009

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Muscular Strength and Endurance

• Muscular Strength Amount of Force a muscle can
  produce with a single maximum effort

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Muscular Strength and Endurance

• Muscular Endurance The ability of a muscle or
  group of muscles to remain contracted (sustain a
  level of muscular force) or to contract repeatedly

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Muscle Physiology

• Strength Training
• Hypertrophy
• Hyperplasia(?)
• Inactivity -gt Atrophy
• Theory of (?)

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Diagrams
Muscle Hierarchy Actin Myosin Sarcomere
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Sliding Filament Theory

• Not in Book
• So ask questions if you have them!

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Muscle Contraction

• Nerve Impulse
• Calcium Release
• Cross Bridges formed
• Power Stroke of Myosin (ATP to ADP)
• Release of Bond (need ATP)

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Types of Muscle Contraction

• Isometric no change in length
• Used after surgery or to strengthen weakest point
• Limitations
• Hold for 6 Seconds (5 to 10 reps)
• Explosive Movements (SSC)

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Types of Muscle Contraction

• Isotonic (Dynamic)
• Concentric Shortening
• Eccentric Lengthening
• DOMS Muscle Damage, avoid eccentric first 5-10
  sessions
• Constant Resistance vs Variable Resistance
• Maximize Overload over full range of motion

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Types of Muscle Contraction

• Other
• Eccentric Loading
• Plyometrics (SSC)
• Isometric -gt Eccentric -gt Concentric
• Role of Proprioceptors
• Speed Loading
• Isokinetic

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Muscle Fiber Types

• Type I (Slow Twitch Fibers)
• Endurance
• Oxygen energy system
• Type IIB (Fast Twitch Fibers)
• Power Fibers
• Anaerobic Energy Systems
• Type IIA (Fast Oxidative Glycolytic)

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Neuromuscular System

• Motor Unit
• Motor Neuron
• Innervated Muscle Fibers
• All or None Principle
• Size Principle
• Recruitment
• TRAINING CORRIDOR

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Training Corridor

• Three Strength Training Outcomes
• Fiber Recruited not Fatigued
• Fiber Recruited and Fatigued
• Fiber Not Recruited
• Which do you think causes gains in strength?

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Strength Gains

• At first CNS gains
• Then Hypertrophy gains (myofibrils not fibers)

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Training Goals

• Neuromuscular
• Hypertrophy
• Endurance
• Health

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FITT Protocol

• F 2-3 nonconsecutive days
• I Just heavy enough to do 8-12 reps (70-80)
• T I Set 8-12 Reps
• T 8-10 exercises, Major Muscle Groups

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Neuromuscular (Strength)

• High Intensity (80-100)
• Low Volume (1-6 Reps)
• Full Recovery
• Improves
• Motor Unit Recruitment
• Motor Unit Synchronization
• Coordination Pattern

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Size

• Hypertrophy Energetic Theory
• High Volume (4-10 Sets)
• Moderate Intensity (6-12 Reps) 70-85
• Small Recovery (30-60 seconds)
• Improves
• Size of the muscle
• Training Corridor

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Muscle Endurance

• Low Intensity (Need blood flow) 60-75
• Moderate Volume (High Reps)
• Incomplete Rest (30 -120 seconds)

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FITT Protocols
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Training Guidelines

• Specificity vs. Overload
• Correct Technique
• Breathing
• Controlled
• Opposing Muscle Groups
• Large to Small muscle groups
• Warm up Cool Down
• Safety

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Resistance Training Benefits

• Performance
• Preventing Injuries
• Body Composition
• Self Image
• Muscle and Bone Health
• Preventing Chronic Disease

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Summary

• Muscle Contraction
• Types of Muscle Contraction
• Fiber Types
• Neuromuscular Aspects
• Training Protocols
• Benefits of Resistance Training