chapter 4 lecture building muscular strength & endurance © 2015 pearson education, inc

Chapter 4 Lecture

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Building Muscular Strength & Endurance

© 2015 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.

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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 engaging in resistance training.

• Incorporate strategies to avoid the risks associated with supplement use.

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Terms

• Muscular fitness– The ability of the musculoskeletal system to perform

daily and recreational activities without undue fatigue and injury

• 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 muscular strength and endurance

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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

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How Do My Muscles Work? continued

• Skeletal muscle consists of:– Tendons (connective tissue)– Muscle fibers (individual muscle cells)– Myofibrils (strands containing protein filaments)

• Sarcomere: the smallest area in a muscle fiber where

everything required for muscle contraction exists

• 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

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Parts of a Muscle

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Motor Units and Muscle Contraction Strength

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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)

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Isotonic and Isometric Contractions

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How Can Regular Resistance Training Improve My Fitness and Wellness?• Regular resistance training:

– Increases strength• Neural improvements• Increased muscle size

– Increases muscular endurance– Improves body composition, weight

management, and body image

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How Can Regular Resistance Training Improve My Fitness and Wellness? continued

• Regular resistance training:– Strengthens bones and protects against

injury– Helps maintain physical function with aging– Reduces cardiovascular disease risk– Enhances performance in sports and other

activities

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Physiological Changes from Resistance Training

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Age-Related Muscle Loss

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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– Must have spotters nearby to watch and assist– Use Lab 4.1 to get started

• Grip strength test– Also a common muscular strength

measurement– Uses a grip strength dynamometer (equipment)

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One Repetition Maximum (1 RM) Prediction Assessment

Exercise Video: One Repetition Maximum (1RM) Prediction for Chest Press

PLAY

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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– Use Lab 4.2 to get started

• Calisthenic tests– Conditioning exercises using body weight– Sit-ups, curl-ups, pull-ups, push-ups, and

similar activities.– Use Lab 4.2 to get started

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Push-Up Assessment

Exercise Video: Push-Up Test PLAY

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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• Include ways to measure progress.• Be wary of unrealistic expectations.

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

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How Can I Design My Own Resistance-Training Program? continued

• Explore your equipment options.– Machines– Free weights– Alternative equipment

• Resistance bands and other devices.

– No-equipment training • Calisthenics, for example.

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Machine-Weight vs. Free-Weight Training

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Safety Tips: Dumbbells

Exercise Video: Safety Tips: Dumbbells PLAY

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Safety Tips: Resistance Bands

Exercise Video: Safety Tips: Resistance BandsPLAY

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Safety Tips: Stability Ball

Exercise Video: Safety Tips: Stability BallPLAY

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How Can I Design My Own Resistance-Training Program? continued

• Understand the different types of resistance-training programs.– Traditional weight training

• Uses sets and repetitions

– Circuit weight training• Relies on the 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

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How Can I Design My Own Resistance-Training Program? continued

• 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

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Guidelines for Resistance Training

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Repetitions vs. Resistance

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Fitness Flowchart

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Muscles in Resistance Training

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How Can I Design My Own Resistance-Training Program? continued

• 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:

– Target completion date – When you feel you're not progressing – When you experience overtraining fatigue or injury

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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.

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Which Precautions Should I Take to AvoidResistance-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.

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Is It Risky to Use Supplements for Muscular Fitness?• Ergogenic aids

– Dietary supplements marketed as promoting muscle conditioning (also called performance aids)

– Unproven 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

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Is It Risky to Use Supplements 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 hormones– Act as weak steroids– No proof of safety or effectiveness– Can cause serious side effects

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Is It Risky to Use Supplements 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 and diabetes risks, and reduced sexual desire

• Amino acid and protein supplements– Used in hopes of enhancing muscle development– Evidence of effectiveness is mixed– Large doses can create imbalances, alter protein and

bone metabolism, and increase risk of cardiovascular diseases

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Sports Drinks Science: Is It Hype?

1. How does the marketing of products, including product placement, impact sales?

2. Discuss the problems with the science behind the sports drinks. Discuss whether or not it is ethical for companies to pay for research on their own products.

3. Identify claims sports drink companies have published that may bend the truth.

4. Why might sports drinks be unhealthy for your weekend warrior or average gym goer?