![Page 1: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/1.jpg)
Principles of Muscular Strength and Endurance
![Page 2: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/2.jpg)
Types of Muscles Skeletal Smooth
Lines blood vessels, hollow organs
Cardiac Found only in the
heart
![Page 3: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/3.jpg)
Muscular StrengthStrength: maximal force a muscle can
generate for a single maximal effort1-RM (repetition max) measures muscle
strength If you want stronger, more powerful
muscles then your goal should be strength not endurance
![Page 4: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/4.jpg)
Muscular EnduranceRepresents the ability of a muscle to
generate a sub-maximal force repeatedly over time
If this is your goal then endurance training is what you need
![Page 5: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/5.jpg)
Benefits of Resistive Training Inc mm strength Inc mm endurance Hypertrophy Inc flex and ROM Inc lean body mass Dec body fat Inc basal
metabolism
Inc performance Maintenance of
indep living Improved phys
appearance Prevention of
osteoporosis Inc CR fitness Dec BP
![Page 6: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/6.jpg)
Overload Gradual increase in frequency, duration, and
intensity Goal: recruit or stimulate more muscle tissue Long-term adaptation: mm hypertrophy
Increase in mm cell size as a result of increased protein synthesis (hyperplasia)
The bigger the mm the more force it can produce
![Page 7: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/7.jpg)
Principle of SpecificityThe body will only adapt specifically to
the type and nature of exercise training that are encountered
How the body adapts and improves is related to how hard and in what manner it is trained Speed, contraction type, mm groups
![Page 8: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/8.jpg)
DetrainingPrinciple of reversibility
MM tissue will not retain any gains if training is discontinued or reduced
Atrophy Reduction in mm size
![Page 9: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/9.jpg)
Types of Contractions IsometricConcentricEccentric
![Page 10: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/10.jpg)
Isometric ContractionNo change in mm length (static
contraction)No joint ROM
![Page 11: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/11.jpg)
Concentric ContractionDynamic movement in which the mm
shortens
![Page 12: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/12.jpg)
Eccentric ContractionDynamic movement in which the mm
lengthensUsually occur after the mm has been in
a shortened state
![Page 13: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/13.jpg)
![Page 14: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/14.jpg)
Skeletal Muscle ActionsStatic Movement: no joint movement
Involve maximal or submaximal mm contraction
EX: Quad sets post ACL surgeryDynamic Movement: changes in mm
length and joint movement Resistance training
![Page 15: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/15.jpg)
Types of Skeletal Muscle FibersSlow twitch (Type I)Fast twitch (Type II)
Fast-oxidative-glycolytic (Type IIa) Fast-glycolytic (Type IIb)
![Page 16: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/16.jpg)
Slow Twitch (Type I)Low intensity, long durationAerobicHigh endurance and fatigue resistantRunning/cycling rely on Type I fibersPostural mm are Type I
![Page 17: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/17.jpg)
Fast Twitch (Type IIa and Type IIb)Rapid forcesCapable of shortening and developing
tension 3-5 times faster than slow twitchAnaerobic, have limited aerobic powerFatigue rapidlyType IIa fibers have greater anaerobic
capacity than Type I, Type IIb more than Type IIa
![Page 18: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/18.jpg)
Factors Effecting MM Strength and Endurance Muscle size
Larger the cross section area, the stronger the muscle
Strength training does not increase the strength of contraction, but increases the size of the mm cell
Gender: Females low testosterone level Age Use it or lose it Loss of strength 1%/year after 25 yo
![Page 19: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/19.jpg)
Isometric Training Increases strength at a given joint angleNo joint movement
Must work a variety of joint anglesUsed primarily in rehabPrecautions: hypertension (valsalva
effect); indiv presenting coronary risk
![Page 20: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/20.jpg)
Isotonic Training Most common method
of strength training “Progressive resistive
exercise” Overload principle
Constant resistance Variable speed of mm
contraction Free weights, machines Works full ROM
![Page 21: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/21.jpg)
Isokinetic Training Speed remains
constant; weight varies
Used for rehabilitation
Equipment very expensive (Cybex: $45,000)
![Page 22: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/22.jpg)
Determining Amount of Resistance1 RMTrial and errorDelorme (10 RM)
![Page 23: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/23.jpg)
1 Repetition MaximumDetermine 1 RMTake 60% of that value and begin with
that amount of resistance60% will develop strength, but mostly
enduranceThe closer you work to your 1 RM, the
greater the strength gains and the risk of injury
![Page 24: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/24.jpg)
Trial and ErrorDetermine an amount of resistance you
can lift 8 to 12 times
![Page 25: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/25.jpg)
Delorme10 RMComplete 3 sets
1st set: 50% of 10 RM 2nd set: 75% of 10 RM 3rd set: 100% of 10 RM
![Page 26: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/26.jpg)
Guidelines for Resistance TrainingWarm-upAdjust equipmentExercise large muscle groups firstBegin any resistive program slowly and
with lower intensitiesOverload
![Page 27: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/27.jpg)
Guidelines Cont.Strengthen your weak side
Work both arms and legs Isolate muscle groupsProtect the backTotal body workout
2-3 times per week Alternate days Alternate equipment
![Page 28: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/28.jpg)
Guidelines Cont.Maintenance
2 sets, twice/week OR 1 set of 12 reps Reassess periodically
![Page 29: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/29.jpg)
Free Weights Use a spotter Inc chance of injury Lack of stability May build strength
faster Wt increments are
easily changed
![Page 30: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/30.jpg)
Weight MachinesWeight increments usually 5, 10 lbsThe machine controls line of forceOffers stabilityFewer injuriesNo spotter required
![Page 31: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/31.jpg)
What is your goal?To gain some strength and some
endurance?To build primarily strength?To build primarily endurance?To develop great hypertrophy?As you develop strength, you will
develop some endurance and vice versa
![Page 32: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/32.jpg)
Identify your goalSome strength and some endurance?
8-12 reps (60% of 1 RM)Primarily strength?
Fewer than 8 reps (80%-90% of 1 RM)Primarily endurance?
More than 12-15 reps (60% or less of 1 RM)
![Page 33: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/33.jpg)
Hypertrophy? 50 lbs x 20 reps x 3
sets = 3000 lbs
100 lbs x 6 reps x 3 sets = 1800 lbs
Which workout should you use?
![Page 34: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/34.jpg)
Muscle SorenessResults from structural damageDesirable to have small, microscopic
tearsHow to avoid mm soreness:
Stretch, minimize eccentrics, minimize isometrics, use low intensities, progress slowly
![Page 35: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/35.jpg)
TipsNever hold your breath while exerting
force when weight lifting Valsalva effect or maneuver
Exhale as you apply force Inhale as you recover
![Page 36: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/36.jpg)
Other Strength Training TechniquesCircuit TrainingPlyometricsCalisthenics
![Page 37: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/37.jpg)
Circuit TrainingUses a series of 12 to 15 stationsRotate through circuit 3 timesConsists of
Weight training Calisthenics Brief aerobic exercise
![Page 38: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/38.jpg)
PlyometricsDevelops mm explosiveness and
forcefulnessConsists of an eccentric contraction
followed by a concentric contraction Involves hops, bounds, depth jumping,
medicine ball, etc.High probability of injury
![Page 39: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/39.jpg)
Muscle Dysmorphia Reverse anorexia Feeling of being
small or weak Males more
common Supplements/steroid
use Excessive weight
training
![Page 40: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/40.jpg)
Anabolic SteroidsSynthetic forms of testosteroneMM hypertrophy
Drug type and amount Duration of drug usage Amount of wt training
![Page 41: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/41.jpg)
Female Side EffectsHypertensionFluid retentionDecreased breast sizeFacial and body hairDeeper voice
![Page 42: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/42.jpg)
Male Side EffectsLiver dysfunctionReduced testicular functionLoss of sexual interestHeadaches, nausea, acneUnpredictable aggressive behavior Increased risk of coronary heart disease Increased risk of kidney tumors
![Page 43: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/43.jpg)
Where can I get them? Easily obtained Mail order Illegal channels Local gyms Athletes Physicians
How to mask steroid use? A science of its own
![Page 44: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/44.jpg)
CalisthenicsThe body and its extremities provide
resistanceUsed in aerobic dance routinesEX: crunches and push-upsSuited to supplement strength trainingGood for beginners
![Page 45: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/45.jpg)
Bench Press 1. Lie on a flat bench with
eyes directly under the bar. 2. Keep feet flat on the floor
with hands spaced evenly slightly wider than shoulder width.
3. Lift bar off the racks and slowly lower the bar to the highest point on chest.
4. Drive the bar upwards and back over the eyes to arms length while exhaling.
![Page 46: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/46.jpg)
Leg Press
![Page 47: Principles of Muscular Strength and Endurance. Types of Muscles Skeletal Smooth Lines blood vessels, hollow organs Cardiac Found only in the](https://reader036.vdocument.in/reader036/viewer/2022062421/56649d4b5503460f94a28b12/html5/thumbnails/47.jpg)
Push Ups and Crunches