Muscular Strength Muscular Strength and Enduranceand Endurance

Dylan, Courtney, Andrew, Gates, Divya and Conor

Definitions Definitions

Muscular StrengthMuscular Strength: refers to a : refers to a muscle's ability to generate force muscle's ability to generate force against physical objects. against physical objects.

Muscular EnduranceMuscular Endurance: is the ability : is the ability of a muscle or group of muscles of a muscle or group of muscles to sustain repeated contractions to sustain repeated contractions against a resistance for an against a resistance for an extended period of time.extended period of time.

Muscular Strength & Muscular Strength & EnduranceEndurance

Two highly significant components of fitness Two highly significant components of fitness Muscular Strength represents the body’s ability to Muscular Strength represents the body’s ability to

generate the greatest amount of force a muscle can generate the greatest amount of force a muscle can exert in a single maximal effort exert in a single maximal effort

Muscular Endurance represents the body’s ability to Muscular Endurance represents the body’s ability to contract repeatedly or to sustain a contraction over contract repeatedly or to sustain a contraction over time. It also is a muscles ability to resist fatigue time. It also is a muscles ability to resist fatigue

Muscles control & stabilize the body’s movement and Muscles control & stabilize the body’s movement and maintain it’s posture maintain it’s posture

Well conditioned muscles allows one to handle daily Well conditioned muscles allows one to handle daily activities with no difficulty and to carry out recreational activities with no difficulty and to carry out recreational and althletic activities as well. Also affects one’s and althletic activities as well. Also affects one’s physical appearance & body weight physical appearance & body weight

Type of trainning required to develop strength and Type of trainning required to develop strength and endurance is resistance training or progressive endurance is resistance training or progressive resistance training resistance training

Strength Strength TrainingTraining

Physiological Physiological Changes Changes To improve muscular strength, or size, To improve muscular strength, or size,

increase the number of muscle fibres increase the number of muscle fibres recruitedrecruited

The muscle fiber type that is best for The muscle fiber type that is best for the powerful movement so strength the powerful movement so strength training is fast twitch muscle fiberstraining is fast twitch muscle fibers

Benefits of Strength Benefits of Strength Training Training Regular strength training does not improve Regular strength training does not improve

cardiorespiratory fitness cardiorespiratory fitness It does It does howeverhowever improve positive changes improve positive changes

in body composition and flexibility in body composition and flexibility For most, rigorous training results in an For most, rigorous training results in an

increase of muscle mass and a loss of body increase of muscle mass and a loss of body fatfat

End result is a decrease in percentage of End result is a decrease in percentage of body fat and an improved range of motionbody fat and an improved range of motion

How do muscles How do muscles increase in size?increase in size?

Muscle size is primarily through an increase in Muscle size is primarily through an increase in fibre sizefibre size

This is called Hypertrophy This is called Hypertrophy Increase in muscle size is dependent on Increase in muscle size is dependent on

nutritional intake, muscle fibre type, nutritional intake, muscle fibre type, testosterone and the type of training programtestosterone and the type of training program

Endurance TrainingEndurance Training

What is Resistance What is Resistance Training?Training?

Any training that uses a resistance to the Any training that uses a resistance to the force of muscular contraction. By force of muscular contraction. By stimulating the muscles, they adapt and stimulating the muscles, they adapt and become stronger, more effective, bigger, become stronger, more effective, bigger, and less affected to fatigue. There are 3 and less affected to fatigue. There are 3 main types of resistance training programs main types of resistance training programs muscular strength (power), muscular muscular strength (power), muscular endurance (sustained strength over time), endurance (sustained strength over time), and muscular hypertrophy (growth+ size). and muscular hypertrophy (growth+ size). If you decide to stop a resistance training If you decide to stop a resistance training program you will be affected by atrophy program you will be affected by atrophy which is a decrease in muscle fiber size.which is a decrease in muscle fiber size.

How the master training How the master training principals affect Resistance principals affect Resistance trainingtraining S.A.I.D. (specific adaptation to imposed demand) S.A.I.D. (specific adaptation to imposed demand) After a period of time the body will respond to the amount of force or After a period of time the body will respond to the amount of force or

resistance that is put upon it. This is why you need to alter the program resistance that is put upon it. This is why you need to alter the program to receive the results that you are looking for! Also, the results will be to receive the results that you are looking for! Also, the results will be specific to the muscle that is placed under stress. specific to the muscle that is placed under stress.

Threshold of trainingThreshold of training This is the minimum amount of training or exercise you need to complete to This is the minimum amount of training or exercise you need to complete to

create an effect. When a client becomes fitter their threshold goes up create an effect. When a client becomes fitter their threshold goes up making you apply progressive overload into the program to see results. making you apply progressive overload into the program to see results.

Progressive overloadProgressive overload As the muscle begins to adapt to the training exercises, the intensity must As the muscle begins to adapt to the training exercises, the intensity must

be altered and or increased in order for gains to continue. be altered and or increased in order for gains to continue. F.I.T.T.(frequency, intensity, time, type)F.I.T.T.(frequency, intensity, time, type) In order to alter the program you can change the In order to alter the program you can change the * Frequency -add more sessions of exercise per week * Frequency -add more sessions of exercise per week * Intensity – increase the weight or amount of effort required * Intensity – increase the weight or amount of effort required * Time – change the activity time whether it be duration of workout or rest * Time – change the activity time whether it be duration of workout or rest

time or work time in program time or work time in program * Type- alter the exercise in the program or activity performed * Type- alter the exercise in the program or activity performed

Exercise IdeasExercise Ideas

SquatsSquats Shoulder PressShoulder Press Dumbbell Arm curlDumbbell Arm curl Bench PressBench Press Tricep Pull DownTricep Pull Down Seated RowSeated Row Dumbbell ShrugsDumbbell Shrugs

Guidelines for Guidelines for resistance trainingresistance training Use the F.I.T.T principal, and be sure to base it Use the F.I.T.T principal, and be sure to base it

on your current fitness level and training on your current fitness level and training goals. Beginners should begin slowly to allow goals. Beginners should begin slowly to allow for their bodies to adaptfor their bodies to adapt

ALWAYS begin with a warm-up involving ALWAYS begin with a warm-up involving continuous exercise continuous exercise

Work the muscles from larger muscle groups Work the muscles from larger muscle groups to smaller muscle groupsto smaller muscle groups

Finish the workout with a proper cool down Finish the workout with a proper cool down with static stretching for all the muscle groups with static stretching for all the muscle groups usedused