Muscular Strength and Endurance: Outline

CHAPTER
OUTLINE Benefits of Stre Changes in Bod Assessment of Mus Principles Involved Exercise Guidel
ngth Training y Composition cular Strength an in Strength Training ines
d Endurance
Chapter 7
Muscular
Strength and
Endurance
Benefits of Stre Changes in Bod Assessment of Mus Principles Involved Exercise Guidel
d Endurance
Key Terms
Muscular strength: Muscular endurance:
The ability of a muscle The ability of a muscle
to exert maximum force to exert submaximal
against resistance (for force repeatedly over
example, time
1 repetition maximum
[or 1 RM] of the bench
press exercise)
d Endurance
Benefits of Adequate
Strength Levels
Crucial for daily activities
Sitting, walking, running, lifting, recreational activities
Improves confidence
Posture, personal appearance, self-image
Helps develop sports skills
Promotes joint stability
Helps people cope more effectively in emergency
situations
Helps increase and maintain muscle
d Endurance
Benefits of Adequate
Strength Levels
Promotes psychological well-being
Results in higher resting metabolic rate
Promotes weight loss and maintenance
Lessens the risk for injury
Prevents osteoporosis
Reduces chronic low back pain, arthritic pain
Aids in childbearing
Improves cholesterol levels, may help lower blood
pressure and control blood sugar
d Endurance
Muscular Strength & Older Adults

Muscular strength might be the most important
component of physical fitness for older adults
Adequate strength enhances quality of life by
Enhancing ability to perform activities of daily living
Improving balance and restoring mobility
Making lifting and reaching easier
Decreasing the risk for injuries and falls
Stressing the bones and preserving bone mineral
density (decreasing the risk for osteoporosis)
d Endurance
Strength and Metabolism

Strength training increases muscle mass
Muscle is metabolically active
Each additional pound of muscle tissue may
increase resting metabolism by up to 35
calories per day
Strength Training in Women
7.1
Does not cause muscle hypertrophy as in men
Changes in body composition can lead to reduction in
inches but not body weight
Improved body appearance can be achieved through
strength training
Post-strength training
d Endurance
Critical Thinking
What role should strength training have
in a fitness program?
Should people be motivated for the
health fitness benefits or should they
participate to enhance their body
image?
What are your feelings about individuals
(male or female) with large body
musculature?
d Endurance
Strength Tests
Hand grip test
Muscular endurance test
Muscular strength and endurance test
Hand Grip Test
(isometric strength) 7.1
d Endurance
Fitness Categories Based on

Percentile Ranks
Percentile Rank Fitness Category

90 & up Excellent
70-80 Good
50-60 Average
30-40 Fair
20 & below Poor
d Endurance
Muscular Endurance Test
Bench jump
Modified dip (men)
Modified push-up (women)
Abdominal curl-up or abdominal crunch
Muscular Endurance Scoring Table
7.2
A percentile rank is given for each exercise
according to the number of repetitions performed
d Endurance
Final Test Score
Individual Test Score Strength Fitness Category
Percentile Rank Points Total Points Category
90 & up Excellent 5 13 & up Excellent

70–80 Good 4 10–12 Good
50–60 Average 3 7–9 Average
30–40 Fair 2 4–6 Fair
20 & below Poor 1 3 & below Poor
d Endurance
Muscular Strength and

Endurance Test
Use selected percentages of body weight to determine the
resistance to be lifted
Perform as many repetitions as possible
No fitness categories based on the number of repetitions
performed
Percentile ranks may be slightly off based on strength equipment
used due to lack of standardization in the amount of resistance
provided by different strength-training equipment
Test is useful to assess changes in fitness from pre- to post-test
according to the final number of repetitions performed
Muscular Strength & Endurance:
Resistance Requirements 7.4
Muscular Strength & Endurance Scoring Table
A percentile rank is based on the number of
7.3
repetitions performed
d Endurance
Final Test Score

Individual Test Score Strength Fitness Category
Percentile Rank Points Total Points Category
90 & up Excellent 5 25 & up Excellent

70–80 Good 4 19-24 Good
50–60 Average 3 13-18 Average
30–40 Fair 2 7-12 Fair
20 & below Poor 1 6 & below Poor
d Endurance
Factors That Affect Strength

Neural stimulation
Muscle fiber types
Slow twitch (aerobic)
Fast twitch (anaerobic/strength)
Overload principle
Specificity of training
d Endurance
Key Terms
Overload principle: Progressive
States that the demands resistance training:
placed on a system Implies a gradual
(cardiorespiratory or increase in resistance
muscular) must be over a period of time
increased systematically Specificity of training:
and progressively over Training must
specifically involve the
time to cause muscle(s) or system(s)
physiological the person is attempting
development to improve
d Endurance
Key Terms
Isometric training: Strength- Isokinetic training: Strength-
training method in which training method in which the
muscle contraction produces speed of the muscle
little or no movement because contraction is kept constant
the person pushes or pulls because the equipment
(machine) provides resistance
against an immovable object that matches the user’s force
throughout the range of
Dynamic training: Strength- motion
training method referring to a
muscle contraction with
movement
d Endurance
Key Terms Positive resistance: The

lifting, pushing, or
Concentric: Shortening concentric phase of a
of a muscle during repetition during the
muscle contraction performance of a strength-
Eccentric: Lengthening training exercise
of a muscle during Negative resistance: The
muscle contraction lowering or eccentric
phase of a repetition during
the performance of a
strength-training exercise
d Endurance
Key Terms Variable resistance:

Strength training that
Free weights: Barbells
requires machines
and dumbbells equipped with mechanical
Fixed resistance: Type of devices that provide
exercise in which a differing amounts of
constant resistance is resistance through the
moved through a joint’s full range of motion
range of motion Volume (in strength
training): The sum of all
the repetitions performed
multiplied by the
resistances used during a
strength-training session
d Endurance
Key Terms
Circuit training: Overtraining: An
Alternating exercises by emotional, behavioral,
performing them in a and physical condition
sequence of three to six marked by increased
or more exercises fatigue, decreased
performance, persistent
muscle soreness, mood
disturbances, and
feelings of staleness or
burnout as a result of
excessive physical
training
d Endurance
Key Terms
Plyometric exercise: Pilates: A training
Explosive jump training program that uses
incorporating speed and exercises designed to
strength training to help strengthen the
enhance explosiveness body’s core by
developing pelvic
stability and abdominal
control coupled with
focused breathing
patterns
d Endurance
Strength-Training Principles
Mode Sets
Isometric 1 to 6 sets (8 for body
Dynamic (w/o weights, building) per exercise
free weights, weight (see Table 7.4 guidelines)
machines, isokinetic) Frequency
Resistance (weight to 2 to 3 times per week
be lifted) (more often if split body
Muscular strength: 3 to12 routines are used and up
repetition maximum to 12 times per week for
body building programs)
Muscular endurance:
More than 12 repetitions
d Endurance
Strength-Training Guidelines for

Health-Fitness
Mode: 8 to 10 dynamic strength-training
exercises involving major muscle groups
Resistance: Enough resistance to perform 8
to 12 repetitions to near-fatigue (10 to 15
repetitions for older and more frail individuals)
Sets: A minimum of 1 set (3 are
recommended)
Frequency: At least two times per week
Guidelines for Various Strength- 7.4
Training Programs
Creatine and America’s Youth
d Endurance
Core Strength Training

The trunk (spine) and pelvis are the “core”
of the body
Core muscles include abdominal muscles,
hip muscles, and spinal muscles
These muscle groups are responsible for
maintaining the stability of the spine and
pelvis
Many major muscle groups of legs,
shoulders, and arms attach to the core
d Endurance
Core Strength Training

A strong core allows a person to
Perform activities of daily living with greater ease
Improve sports performance through a more effective
energy transfer from large to small body parts
Decrease the incidence of low back pain
7.6
Major Muscles
1. Temporalis (closes jaw)
2. Masseter (flexes jaw)
3. Sterno-cleido-mastoid (rotates head)
4. Intercostals (breathing)
5. Pectoralis minor (abducts ribs)
6. Biceps brachii (flexes elbow)
7. Serratus (adducts shoulder)
8. Rectus abdominus
9. Deep flexors (flexes fingers)
10. Internal oblique (flattens abdomen)
11. Tendons from forearm flexors
to fingers
12. Sartorius (rotates thigh)
13. Rectus femoris (extends knee)
14. Gastrocnemius (points toe, flexes knee)
15. Soleus (points toe)
16. Tendons of toes
7.6
Major Muscles
17. Frontalis (raises eyebrow)
18. Orbicularis oculi (closes eye)
19. Orbicularis oris (purses lips)
20. Throat muscles (aids swallowing)
21. Pectoralis major (adducts arm)
22. Deltoid (abducts arm)
23. Brachialis (flexes arm)
24. External oblique (flattens abdomen)
25. Superficial flexors (flexes fingers)
26. Vastus lateralis (extends knee)
27. Vastus medialis (extends knee)
28. Tibialis anterior (raises feet)
7.6
Major Muscles
29. Extensors of forearm
30. Deltoid
31. Triceps
32. Latissimus dorsi
33. Serratus posterior inferior
34. Splenius capitus
35. Sternomastoid
36. Trapezius
37. Gluteus maximus
38. Tendons from forearm
extensors
to fingers
39. Biceps femoris
40. Semitendonosus
41. Gastrocnemius
42. Tendon of Achilles
d Endurance
Critical Thinking
Your roommate started strength
training last year and has seen
good results. He is now strength
training almost daily and taking
performance-enhancing
supplements in hopes of
accelerating results. What are
your feelings about his program?
What would you say (and not
say) to him?
Benefits of Stre Changes in Assessment of Principles Involved Exercise
ngth Training Body Muscular Strength in Strength Training Guidelines
Composition and Endurance
Strength Training:
Exercise Guidelines
Select exercises that will involve all major muscle groups
Select exercises that will strengthen the core
Never lift weights alone
Warm up properly prior to lifting weights
Use proper lifting technique for each exercise
Benefits of Changes in Assessment of Principles Involved Exercise
Strength Body Muscular Strength in Strength Training Guidelines
Training Composition and Endurance
Strength Training:
Exercise Guidelines
Maintain proper body balance while lifting
Exercise larger muscle groups before exercising smaller
muscle groups
Exercise opposing muscle groups for a balanced
workout
Breathe naturally; inhale during the eccentric phase and
exhale during the concentric phase
Avoid holding your breath while straining to lift a weight
Benefits of Changes in Assessment of Principles Involved Exercise
Strength Body Muscular Strength in Strength Training Guidelines
Training Composition and Endurance
Strength Training:
Exercise Guidelines
Allow adequate recovery time between sets
of exercises
Discontinue training if you experience unusual
discomfort or pain
Use common sense on days when you feel fatigued or
when performing sets to complete fatigue
Stretch out for a few minutes at the end of each
strength-training session
End of Chapter

Muscular Strength and Endurance: Outline

Diunggah oleh

Informasi Dokumen

Judul Asli

Hak Cipta

Format Tersedia

Bagikan dokumen Ini

Bagikan atau Tanam Dokumen

Opsi Berbagi

Apakah menurut Anda dokumen ini bermanfaat?

Apakah konten ini tidak pantas?

Hak Cipta:

Format Tersedia

Muscular Strength and Endurance: Outline

Diunggah oleh

Hak Cipta:

Format Tersedia

CHAPTER

Muscular Strength & Older Adults

Strength and Metabolism

Fitness Categories Based on

Percentile Rank Fitness Category

Muscular Endurance Test

Final Test Score

Individual Test Score Strength Fitness Category

Percentile Rank Points Total Points Category

90 & up Excellent 5 13 & up Excellent

Muscular Strength and

Final Test Score

Percentile Rank Points Total Points Category

90 & up Excellent 5 25 & up Excellent

Factors That Affect Strength

Key Terms Positive resistance: The

Key Terms Variable resistance:

Strength-Training Guidelines for

Core Strength Training

Core Strength Training

Anda mungkin juga menyukai