Muscular Strength and Endurance

1
Chapter 7

• Muscular Strength and Endurance

2
Key Terms
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Muscular strength The ability of a muscle to
  exert maximum force against resistance (for
  example, 1 repetition maximum or 1 RM of the
  bench press exercise)

• Muscular endurance The ability of a muscle to
  exert submaximal force repeatedly over time

3
Benefits of AdequateStrength Levels
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Crucial for daily activities
• Sitting, walking, running, lifting, recreational
  activities
• Improves confidence
• Posture, personal appearance, self-image
• Helps develop sports skills
• Promotes joint stability
• Helps people cope more effectively in emergency
  situations
• Helps increase and maintain muscle

4
Benefits of AdequateStrength Levels
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Promotes psychological well-being
• Results in higher resting metabolic rate
• Promotes weight loss and maintenance
• Lessens the risk for injury
• Prevents osteoporosis
• Reduces chronic low back pain, arthritic pain
• Aids in childbearing
• Improves cholesterol levels, may help lower blood
  pressure and control blood sugar

5
Muscular Strength Older Adults
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Muscular strength might be the most important
  component of physical fitness for older adults
• Adequate strength enhances quality of life by
• Enhancing ability to perform activities of daily
  living
• Improving balance and restoring mobility
• Making lifting and reaching easier
• Decreasing the risk for injuries and falls
• Stressing the bones and preserving bone mineral
  density (decreasing the risk for osteoporosis)

6
Strength and Metabolism
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Strength training increases muscle mass
• Muscle is metabolically active
• Each additional pound of muscle tissue may
  increase resting metabolism by up to 35 calories
  per day

7
Strength Training in Women
7.1

• Does not cause muscle hypertrophy as in men
• Changes in body composition can lead to reduction
  in inches but not body weight
• Improved body appearance can be achieved through
  strength training

Post-strength training
8
Critical Thinking
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• What role should strength training have in a
  fitness program?
• Should people be motivated for the health fitness
  benefits or should they participate to enhance
  their body image?
• What are your feelings about individuals (male or
  female) with large body musculature?

9
Strength Tests
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Hand grip test
• Muscular endurance test
• Muscular strength and endurance test

10
Hand Grip Test (isometric strength)
7.1
11
Fitness Categories Based on Percentile Ranks
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Percentile Rank Fitness Category
• 90 up Excellent
• 70-80 Good
• 50-60 Average
• 30-40 Fair
• 20 below Poor

12
Muscular Endurance Test
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Bench jump

• Modified dip (men)

• Modified push-up (women)

• Abdominal curl-up or abdominal crunch

13
Muscular Endurance Scoring Table
7.2

• A percentile rank is given for each exercise
  according to the number of repetitions performed

14
Final Test Score
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Individual Test Score Strength
  Fitness Category
• Percentile Rank Points Total Points
  Category
• 90 up Excellent 5 13 up Excellent
• 7080 Good 4 1012 Good
• 5060 Average 3 79 Average
• 3040 Fair 2 46 Fair
• 20 below Poor 1 3 below Poor

15
Muscular Strength and Endurance Test
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Use selected percentages of body weight to
  determine the resistance to be lifted
• Perform as many repetitions as possible
• No fitness categories based on the number of
  repetitions performed
• Percentile ranks may be slightly off based on
  strength equipment used due to lack of
  standardization in the amount of resistance
  provided by different strength-training equipment
• Test is useful to assess changes in fitness from
  pre- to post-test according to the final number
  of repetitions performed

16
Muscular Strength Endurance Resistance
Requirements
7.4
17
Muscular Strength Endurance Scoring Table
7.3

• A percentile rank is based on the number of
  repetitions performed

18
Final Test Score
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Individual Test Score Strength
  Fitness Category
• Percentile Rank Points Total Points
  Category
• 90 up Excellent 5 25 up Excellent
• 7080 Good 4 19-24 Good
• 5060 Average 3 13-18 Average
• 3040 Fair 2 7-12 Fair
• 20 below Poor 1 6 below Poor

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Factors That Affect Strength
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Neural stimulation
• Muscle fiber types
• Slow twitch (aerobic)
• Fast twitch (anaerobic/strength)
• Overload principle
• Specificity of training

20
Key Terms
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Overload principle States that the demands
  placed on a system (cardiorespiratory or
  muscular) must be increased systematically and
  progressively over time to cause physiological
  development

• Progressive resistance training Implies a
  gradual increase in resistance over a period of
  time
• Specificity of training Training must
  specifically involve the muscle(s) or system(s)
  the person is attempting to improve

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Key Terms
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Isometric training Strength-training method in
  which muscle contraction produces little or no
  movement because the person pushes or pulls
  against an immovable object

• Isokinetic training Strength-training method in
  which the speed of the muscle contraction is kept
  constant because the equipment (machine) provides
  resistance that matches the users force
  throughout the range of motion

• Dynamic training Strength-training method
  referring to a muscle contraction with movement

22
Key Terms
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Positive resistance The lifting, pushing, or
  concentric phase of a repetition during the
  performance of a strength-training exercise
• Negative resistance The lowering or eccentric
  phase of a repetition during the performance of a
  strength-training exercise

• Concentric Shortening of a muscle during muscle
  contraction
• Eccentric Lengthening of a muscle during muscle
  contraction

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Key Terms
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Variable resistance Strength training that
  requires machines equipped with mechanical
  devices that provide differing amounts of
  resistance through the range of motion
• Volume (in strength training) The sum of all the
  repetitions performed multiplied by the
  resistances used during a strength-training
  session

• Free weights Barbells and dumbbells
• Fixed resistance Type of exercise in which a
  constant resistance is moved through a joints
  full range of motion

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Key Terms
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Circuit training Alternating exercises by
  performing them in a sequence of three to six or
  more exercises

• Overtraining An emotional, behavioral, and
  physical condition marked by increased fatigue,
  decreased performance, persistent muscle
  soreness, mood disturbances, and feelings of
  staleness or burnout as a result of excessive
  physical training

25
Key Terms
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Plyometric exercise Explosive jump training
  incorporating speed and strength training to
  enhance explosiveness

• Pilates A training program that uses exercises
  designed to help strengthen the bodys core by
  developing pelvic stability and abdominal control
  coupled with focused breathing patterns

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Strength-Training Principles
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Mode
• Isometric
• Dynamic (w/o weights, free weights, weight
  machines, isokinetic)
• Resistance (weight to be lifted)
• Muscular strength 3 to12 repetition maximum
• Muscular endurance More than 12 repetitions

• Sets
• 1 to 6 sets (8 for body building) per exercise
  (see Table 7.4 guidelines)
• Frequency
• 2 to 3 times per week (more often if split body
  routines are used and up to 12 times per week for
  body building programs)

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Strength-Training Guidelines for Health-Fitness
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Mode 8 to 10 dynamic strength-training exercises
  involving major muscle groups
• Resistance Enough resistance to perform 8 to 12
  repetitions to near-fatigue (10 to 15 repetitions
  for older and more frail individuals)
• Sets A minimum of 1 set (3 are recommended)
• Frequency At least two times per week

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Guidelines for Various Strength-Training Programs
7.4
29

• Creatine and Americas Youth

30
Core Strength Training
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• The trunk (spine) and pelvis are the core of
  the body
• Core muscles include abdominal muscles, hip
  muscles, and spinal muscles
• These muscle groups are responsible for
  maintaining the stability of the spine and pelvis
• Many major muscle groups of legs, shoulders, and
  arms attach to the core

31
Core Strength Training
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• A strong core allows a person to
• Perform activities of daily living with greater
  ease
• Improve sports performance through a more
  effective energy transfer from large to small
  body parts
• Decrease the incidence of low back pain

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Major Muscles
7.6
1. Temporalis (closes jaw) 2. Masseter
(flexes jaw) 3. Sterno-cleido-mastoid (rotates
head) 4. Intercostals (breathing) 5.
Pectoralis minor (abducts ribs) 6. Biceps
brachii (flexes elbow) 7. Serratus (adducts
shoulder) 8. Rectus abdominus 9. Deep flexors
(flexes fingers) 10. Internal oblique (flattens
abdomen) 11. Tendons from forearm flexorsto
fingers 12. Sartorius (rotates thigh) 13. Rectus
femoris (extends knee) 14. Gastrocnemius (points
toe, flexes knee) 15. Soleus (points toe) 16.
Tendons of toes
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Major Muscles
7.6
17. Frontalis (raises eyebrow) 18. Orbicularis
oculi (closes eye) 19. Orbicularis oris (purses
lips) 20. Throat muscles (aids swallowing) 21.
Pectoralis major (adducts arm) 22. Deltoid
(abducts arm) 23. Brachialis (flexes arm) 24.
External oblique (flattens abdomen) 25.
Superficial flexors (flexes fingers) 26. Vastus
lateralis (extends knee) 27. Vastus medialis
(extends knee) 28. Tibialis anterior (raises feet)
34
Major Muscles
7.6
29. Extensors of forearm 30. Deltoid 31.
Triceps 32. Latissimus dorsi 33. Serratus
posterior inferior 34. Splenius capitus 35.
Sternomastoid 36. Trapezius 37. Gluteus
maximus 38. Tendons from forearm extensors to
fingers 39. Biceps femoris 40. Semitendonosus 41.
Gastrocnemius 42. Tendon of Achilles
35
Critical Thinking
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Your roommate started strength training last year
  and has seen good results. He is now strength
  training almost daily and taking
  performance-enhancing supplements in hopes of
  accelerating results. What are your feelings
  about his program?
• What would you say (and not say) to him?

36
Strength TrainingExercise Guidelines
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Select exercises that will involve all major
  muscle groups
• Select exercises that will strengthen the core
• Never lift weights alone
• Warm up properly prior to lifting weights
• Use proper lifting technique for each exercise

37
Strength TrainingExercise Guidelines
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Maintain proper body balance while lifting
• Exercise larger muscle groups before exercising
  smaller muscle groups
• Exercise opposing muscle groups for a balanced
  workout
• Breathe naturally inhale during the eccentric
  phase and exhale during the concentric phase
• Avoid holding your breath while straining to lift
  a weight

38
Strength TrainingExercise Guidelines
Benefits of Strength Training
Changes in Body Composition
Assessment of Muscular Strength and Endurance
Principles Involved in Strength Training
Exercise Guidelines

• Allow adequate recovery time between sets of
  exercises
• Discontinue training if you experience unusual
  discomfort or pain
• Use common sense on days when you feel fatigued
  or when performing sets to complete fatigue
• Stretch out for a few minutes at the end of each
  strength-training session

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End of Chapter