Muscular Muscular Strength and Strength and EnduranceEnduranceDuhh...t

his is easy!

By: Lauren Hauser

Muscular Muscular StrengthStrength

StrengthStrength the maximal force a muscle can the maximal force a muscle can

generate for a single maximal effortgenerate for a single maximal effort

One of the best ways to One of the best ways to determine strength is by determine strength is by performing a 1-RM performing a 1-RM (one (one repetition max)repetition max)

Muscular Muscular EnduranceEndurance

EnduranceEndurance The ability of a muscle to generate a The ability of a muscle to generate a

sub-maximalsub-maximal force,force, repeatedlyrepeatedly, over , over time.time.

1000 LBS.

Defining Defining SetsSets and and RepetitionsRepetitions::

OneOne setset is made up of is made up of a number ofa number of

repetitionsrepetitions

Example: Example: One setOne set of of 4 repetitions4 repetitions

Factors Effecting Factors Effecting Muscular Strength and Muscular Strength and

Endurance TrainingEndurance Training Muscle SizeMuscle Size GenderGender AgeAge Muscular strength Muscular strength

is lost at a rate of is lost at a rate of 1% per year after 1% per year after the age of 25the age of 25 Use it or lose itUse it or lose it

Ahhh…YIKES!

Benefits of Resistance Benefits of Resistance TrainingTraining

Increased muscle strength, power, Increased muscle strength, power, endurance and size. endurance and size.

Increased bone density and strength. Increased bone density and strength. Reduced body fat. Reduced body fat. Increased muscle-to-fat ratio. Increased muscle-to-fat ratio. Boosted metabolismBoosted metabolism Lowered heart rate and blood pressure after Lowered heart rate and blood pressure after

exerciseexercise Improved balance and stability. Improved balance and stability. Enhanced performanceEnhanced performance

Metabolic RateMetabolic Rate

Low metabolismLow metabolism is is primarily related primarily related to a to a sedentary sedentary lifestyle lifestyle

(no matter the (no matter the age)age)

loss of muscle mass lowers loss of muscle mass lowers metabolismmetabolism

Ha-ha exercise.. What’s that?

Metabolic RateMetabolic Rate The rate at which one burns The rate at which one burns

caloriescalories The higher, the betterThe higher, the better

Varies based on:Varies based on: GenderGender AgeAge Amount of muscle massAmount of muscle mass

Basal Metabolic Rate Basal Metabolic Rate (BMR(BMR))

The number of calories The number of calories required to sustain life in the required to sustain life in the resting stateresting state

The higher the BMR (or The higher the BMR (or calories burned at rest) – the calories burned at rest) – the more desirablemore desirableDevelop a calorie burning Develop a calorie burning

body!body!

Basal Metabolic Rate Basal Metabolic Rate (BMR) #2(BMR) #2

As lean body mass increases, As lean body mass increases, BMR increasesBMR increasesEach pound of muscle Each pound of muscle tissue raises BMR by 30 tissue raises BMR by 30 to 50 calories every 24 to 50 calories every 24 hourshours

Each pound of fat burns Each pound of fat burns 2 calories every 24 hours2 calories every 24 hours

Types of Skeletal Muscular Types of Skeletal Muscular ContractionsContractions

IsometricIsometric

ConcentricConcentric

EccentricEccentric

Types of MusclesTypes of MusclesSmoothSmooth Involuntary muscle; controlled unconsciouslyInvoluntary muscle; controlled unconsciously In the walls of blood vessels and internal organsIn the walls of blood vessels and internal organsCardiacCardiac Controls itself with help from nervous and Controls itself with help from nervous and

endocrine systemsendocrine systems

Only in the heartOnly in the heartSkeletalSkeletal Voluntary muscle; controlled consciouslyVoluntary muscle; controlled consciously Over 600 throughout the bodyOver 600 throughout the body

SKELETAL MUSCLE STRUCTURESKELETAL MUSCLE STRUCTURE

Slow-Twitch (ST) Muscle FibersSlow-Twitch (ST) Muscle Fibers

High aerobicHigh aerobic (oxidative) (oxidative) capacity and fatigue resistancecapacity and fatigue resistance

Long Distance RunnersLong Distance Runners

Slow contractile speedSlow contractile speed

Marathon

Fast-Twitch Muscle FibersFast-Twitch Muscle Fibers

Fast contractile speedFast contractile speed

SprinterSprinter

Fast contractile speedFast contractile speed

The difference in force development between FT and ST The difference in force development between FT and ST motor units is due to the number of muscle fibers per motor units is due to the number of muscle fibers per motor unit, motor unit, not the force generated by each fibernot the force generated by each fiber..

AgonistsAgonists—prime movers; responsible for the movement—prime movers; responsible for the movement

AntagonistsAntagonists—oppose the agonists to prevent —oppose the agonists to prevent overstretching of themoverstretching of them

SynergistsSynergists—assist the agonists and sometimes fine-tune —assist the agonists and sometimes fine-tune the direction of movementthe direction of movement

Functional Classification of MusclesFunctional Classification of Muscles

AGONIST (Prime Mover) ANTAGONIST

Biceps Triceps

Deltoids Latissimus Dorsi

Pectoralis Major Trapezius/Rhomboids

Rectus Abdominis Erector Spinae

Iliopsoas Gluteus Maximus

Quadriceps Hamstrings

Hip Adductor Gluteus Medius

Tibialis Anterior Gastrocnemius

Isometric Isometric ContractionsContractions

No appreciable change No appreciable change in length of the musclein length of the muscle ( ( static contraction)static contraction)

Involves Involves no skeletal or no skeletal or joint movementjoint movement

Isometric Isometric TrainingTraining

Increases strength at a Increases strength at a given joint anglegiven joint angle

No joint movementNo joint movement Must work at a Must work at a variety of joint anglesvariety of joint angles At one time a preferred method of At one time a preferred method of

strength training for athletesstrength training for athletes

Used in rehab settingsUsed in rehab settings

Isometric Training Isometric Training PrecautionsPrecautions

Isometric contractions Isometric contractions are are contraindicated for:contraindicated for: hypertensive (valsalva hypertensive (valsalva effect) effect)

individuals presenting individuals presenting coronary riskcoronary risk

Concentric Concentric Contractions Contractions

(dynamic)(dynamic)

The The muscle shortens muscle shortens during contractionduring contractionPositive contractionPositive contraction

Isotonic TrainingIsotonic Training

Characteristics of Characteristics of isotonic training :isotonic training :Constant resistanceConstant resistanceVariable speed of Variable speed of muscular contractionmuscular contraction

Isotonic TrainingIsotonic Training

Most common method of Most common method of strength trainingstrength training Also known asAlso known as progressive progressive

resistance trainingresistance training Principle of Principle of OverloadOverload

Work through a full ROMWork through a full ROM Involves use of Involves use of free weights or free weights or

machinesmachines

Eccentric Eccentric Contraction Contraction (dynamic)(dynamic)

TheThe muscle muscle lengthenslengthens during during contractioncontractionNegative contractionNegative 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

Circumduction 360 degree rotation Arm circle around

How Do I Determine The How Do I Determine The Appropriate Amount Of Appropriate Amount Of

Resistance For My Resistance For My Workout?Workout?

Establish your goalEstablish your goal, then , then choose one of the 3 following choose one of the 3 following methods to determine your methods to determine your resistance:resistance: 1RM1RM Trial and errorTrial and error Delorme and WatkinsDelorme and Watkins

Trial And ErrorTrial And Error

Consider your goalConsider your goal Determine an amount of Determine an amount of

resistance you can lift for the resistance you can lift for the identified number of reps so identified number of reps so that you that you fatigue on the last fatigue on the last repetitionrepetition

Progressive Resistance Progressive Resistance Training: (Delorme and Training: (Delorme and

Watkins)Watkins) Determine your 10 Determine your 10

repetition maximum repetition maximum (10 (10 RM)RM)

Complete 3 setsComplete 3 sets Intensity varies by setIntensity varies by set

1st set: 1st set: 50% 50% of 10 RM loadof 10 RM load2nd set: 2nd set: 75% 75% of 10 RM loadof 10 RM load3rd set: 3rd set: 100% 100% of 10 RM loadof 10 RM load

Identify Your GoalIdentify Your Goal To build primarily strength To build primarily strength

and power?and power? To build primarily To build primarily

endurance?endurance? To gain some strength and To gain some strength and

some endurance?some endurance? To develop great To develop great

hypertrophy (increase in hypertrophy (increase in muscle size)?muscle size)?

Is Your Goal To Develop Is Your Goal To Develop Primarily Primarily StrengthStrength??

3 sets on each muscle group3 sets on each muscle group Fewer than 8 repetitions in each setFewer than 8 repetitions in each set Heavy resistance (80 to 90% of 1RM)Heavy resistance (80 to 90% of 1RM) Fatigue on last repFatigue on last rep No more than 2 to 3 total body No more than 2 to 3 total body

workouts per week.workouts per week.

Is Your Goal To Develop Is Your Goal To Develop Primarily Primarily EnduranceEndurance??

3 sets on each muscle group (possibly 3 sets on each muscle group (possibly more)more)

More than 12-15 repetitions in each setMore than 12-15 repetitions in each set Light resistance (50 to 60 % or less of Light resistance (50 to 60 % or less of

1RM)1RM) Fatigue on last repFatigue on last rep No more than 2 to 3 total body workouts No more than 2 to 3 total body workouts

per week (possibly more)per week (possibly more)

Is Your Goal To Develop Is Your Goal To Develop Some Strength and Some Some Strength and Some

Endurance?Endurance? 3 sets on each muscle group3 sets on each muscle group Between 8 and 12 repetitions in each Between 8 and 12 repetitions in each

setset Fatigue on last repFatigue on last rep Moderate resistance (60% of 1RM / Moderate resistance (60% of 1RM /

perhaps slightly more)perhaps slightly more) No more than 2 to 3 total body No more than 2 to 3 total body

workouts per weekworkouts per week

Precaution!Precaution!NEVERNEVER hold your breath hold your breath

while exerting force while exerting force Exhale as you apply forceExhale as you apply force Inhale as you recoverInhale as you recover

THE ENDTHE END