Get Fit Stay Well Chapter 4

Chapter 4 Lecture

Building

Muscular Strength

& Endurance

© 2013 Pearson Education, Inc.

Learning Outcomes

• Explain how muscular strength and muscular endurance relate to lifelong fitness and wellness.

• 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.


Learning Outcomes continued

• Set and work toward appropriate muscular fitness goals

• Implement a safe and effective resistance training

exercise program compatible with your goals and

lifestyle.

• Observe safety precautions when resistance training.

• Incorporate strategies to avoid the risks associated with

supplement use.


Terms

• Muscular fitness

– The ability of your musculoskeletal system to perform daily and recreational activities without undue fatigue

• 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) – Putting measured stress on the musculoskeletal system,

resulting in greater strength and endurance


How Do My Muscles Work?

• Three basic muscle types:

– Skeletal muscle (voluntary)

• Allows movement and generates body heat

– Cardiac muscle (involuntary)

• Exists only in the heart; helps pump blood

– Smooth muscle (involuntary)

• Lines internal organs and moves food


How Do My Muscles Work? continued

• Skeletal muscle consists of:

– Tendons (connective tissue)

– Muscle fibers (individual muscle cells)

– Myofibrils (strands containing protein filaments)

• Two types of muscle fibers:

– Slow-twitch: oxygen dependent; contract slowly but for longer

periods without fatigue

– Fast-twitch: not oxygen dependent; contract faster but tire more

quickly


Parts of a Muscle


Motor Units and Muscle Contraction

Strength


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)


Isotonic and Isometric Contractions


How Can Resistance Training Improve

My Fitness and Wellness?

• Regular resistance training…

– Increases strength

• Neural improvements

• Muscle size

– Increases muscular endurance

– Improves body composition, weight management,

and body image


How Can Resistance Training Improve

My Fitness and Wellness? continued

• Regular resistance training…

– Strengthens bones and protects against injury

– Helps maintain functioning with aging

– Reduces cardiovascular disease risk

– Enhances sports performance


Physiological Changes from Resistance

Training


Age-Related Muscle Loss


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

– Use Lab 4.1 to get started

• Grip strength test

– Also a common muscular strength measurement

– Uses a grip strength dynamometer (equipment)


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


• Calisthenic tests

– Conditioning exercises using body weight

– Sit-ups, curl-ups, pull-ups, push-ups, etc.



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 • Be sure to include ways to measure progress.

• Be wary of unrealistic expectations.

– Function-based goals • Include specific goals for function increases.



Resistance-Training Program? continued

• Explore your equipment options.

– Machines

– Free Weights

– Alternate Equipment

• Resistance bands, etc.

– No-Equipment Training

• Calisthenics, e.g.


Machine-Weight vs. Free-Weight Training




• Understand the different types of resistance-training programs.

– Traditional weight training • Uses sets and repetitions

• Circuit weight training: relies on 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




• Learn and apply FITT principles:

– Frequency

• How often you train each week

– Intensity • Resistance

• Overload

– Time • Number of sets and repetitions per session

– Type • Selecting appropriate exercises


Guidelines for Resistance Training


Repetitions vs. Resistance


Fitness Flowchart


Muscle Anatomy




• 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 include:

– Target completion date

– When you feel you're not progressing

– When you experience overtraining fatigue or injury


What Precautions Should I Take to Avoid

Resistance-Training Injuries?

• Follow basic weight-training guidelines.

– Start conservatively.

– Follow the "10 percent rule."

– Proceed gradually.

• Be sure to warm up and cool down properly.

– Include both general and specific warm-ups.

– Include light stretching.


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.

• Persons with disabilities may have different

weight-training guidelines. – These will vary for different individuals and needs.

– Get medical clearance.

– Locate reputable resources for information.


Is It Risky to Use Supplements

for Muscular Fitness?

• Ergogenic aids – Dietary supplements marketed as promoting muscle

conditioning (also called performance aids)

– Unproven for safety and effectiveness

– Can include controlled substances such as anabolic steroids

• Anabolic steroids – Synthetic drugs related to testosterone

– Sometimes used illegally for performance enhancement

– Induce serious negative side effects



for Muscular Fitness? continued

• Creatine – Legal supplement containing amino acids

– Should be taken only at recommended levels

– Few side effects reported, but long-term effects unknown

• Adrenal androgens (DHEA, androstenedione) – The body's most common hormone

– Acts as a weak steroid

– No proof of safety or effectiveness

– Can cause serious side effects



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 risks, and reduced sexual capacity

• Amino acid and protein supplements – Used in hopes of enhancing muscle development

– Evidence of effectiveness is mixed

– Large doses can create imbalances and are dangerous to people with liver/kidney disease

Get Fit Stay Well Chapter 4

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