Muscular Strength and

Endurance
There are many types of strength that an in-
dividual may need in order to improve perfor-
mance and/or function. In order to understand
the benefits of exercise, we must first define and
describe the different types of strength.
net muscle
actions
Definition: Shortening of a
muscle fiber against a load
Raises the load
Neural Factors Influencing
Strength Gains
Exercise elicits a training stimulus. One effect
is structural (e.g. hypertrophy of muscles and
connective tissues) while the other is functional.
Functional affects of training will be seen as both
increased intramuscular coordination (within a
muscle) and increased intermuscular (within a
group of muscles). During any movement, cer-
tain muscles will be activated as a primary, sec-
ondary, stabilizer, and/or neutralizer, to coincide
with facilitation (actual recruitment or disinhibi-
tion) or inhibition (shut off). This sequence of
events takes place during all movements, espe-
cially during the initial stages of training (motor
learning/motor ability stage).
concentric




eccentric





isometric
Accelerates the load
Ex: Upward phase of a
dumbbell biceps curl

Definition: Lengthening of a
musclefiberagainstaload
-Lowers the load

-Ex: Downward phase of a
dumbbell bicep curl

Definition: Where a muscle
neither lengthens nor short-
ens against a load (no net
joint movement). A co-
contraction of agonist and
antagonist muscles.

-Ex: Holding the elbow still at
90 in a dumbbell bicep curl



isotonic




isokinetic
Definition: Exercise where a
concentric and/or eccentric
action is generated to move
a load through a range of mo-
tion where the force on the
muscle does not change

Definition: Exercise on a spe-
cialized piece of equipment
where the muscle action
speed is constant
adaptations to
strength training
Increased strength due to increased motor unit
recruitment (i.e. able to contract a greater num-
ber of motor units simultaneously)

Increased strength due to muscle hypertrophy
(increase in muscle cell size)
Possible conversion of Type 1 to Type II fibers
Possible hyperplasia leading to hyper-
trophy (increase in muscle cell number - rare)

Increased ATP, CP and glycogen stores (energy
stores)

Increase in size of the left and right ventricles of
the heart (wall thickness and chamber diameter)

types of strength


absolute strength

The maximum amount of force an individual can produce in a one repeti-
tion maximum lift (one rep max or 1RM), irrespective of body weight and
time of force development. This type of strength is particularly important
for shot putters and football linemen where bodyweight has a high correla-
tion to an increase in sports performance.


relative strength

The maximum force that muscles can generate in relation to ones body
weight. This type of strength is important for individuals who have to move
their entire body weight, such as a gymnast. This type of strength is also
important for individuals who want to get stronger, but dont necessarily
want to gain mass, as well as an important strength stage to fulfill prior to
mass-building.
strength endurance
(muscular endurance)

The ability to sustain muscular contractions for a long duration of time.
This type of strength is important for mid-level endurance events such as
cycling or rowing.


power

The physics definition of power is Force x Distance Time. In other words,
power measures how quickly work is performed (Work = Force x Distance).
The different ways to increase power are to increase the Force (ex: weight),
increase the Resisted Distance (ex: up if force is due to gravity) or to de-
crease the Time (ex: move faster). The factor most influential in increasing
power is decreasing the time to perform a movement or exercise.




What are the various types of strength? Be able to
identify exercises which emphasize a particular type of
strength. What factors contribute to muscle soreness?






This has been a small sample of what you will learn when you enroll on the NESTA Personal
Fitness Trainer Certification.
















Hypertrophy
Intermuscular Intramuscular