Strength and Endurance 2

8/2/2019 Strength and Endurance 2

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MUSCULAR STRENGTH

&ENDURANCEKIN 150

Micheline Vargas

MUSCULAR STRENGTH

AND ENDURANCE

Muscular strength

the maximum amount of

force a muscle can

produce in a single effort

Muscular endurance

the ability of a muscle to

exert a submaximal force

continuously or

repeatedly over time

BENEFITS OF STRENGTH

TRAINING

Improved physical performance

Injury prevention

Improved body composition (increases fat-freemass and elevates metabolism)

Enhanced self-image

Improved muscle and bone health with aging

Prevention and management of chronic disease

PHYSIOLOGY OF WEIGHT

TRAINING

Movement occurs when muscles contract & pull atendon, which in turn pulls a bone.

Muscles consist of individual cells called muscle fibers, which are made of myofibrils.

Weight training increases muscle strength byincreasing the size of muscle fibers & improving

the body’s ability to call on motor units to exertforce.


TRAINING

Weight training increases the number of

myofibrils, which increases fiber size –

hypertrophy.

Types of muscle fibers:

slow-twitch fibers (fatigue-resistant; endurance

activities)

fast-twitch fibers (contract more rapidly and forcefully,

fatigue more quickly; strength and power activities)


TRAINING

A motor unit is made up of a nerve connected to a

number of muscle fibers.

To exert force, the body calls on one or more motor

units to contract.

The number of motor units recruited depends on the

amount of force required.

When a motor nerve gets a stimulus for muscle

contraction, all of the fibers in that unit will contract or

none will – All or None Principle.



PHYSIOLOGICAL CHANGES /

BENEFITS OF WEIGHT TRAINING

Changes

Muscle mass

Utilization of motor units

Coordination of motor units

Strength of tendons, ligaments,& bones

Storage of fuel in muscles

Size of fast-twitch fibers

Size of slow-twitch fibers

Blood supply to muscle

Biochemical improvements

Improved blood fat levels

Benefits

Strength, body composition,metabolic rate, toned muscles

Muscular strength / power


Risk of injury of these tissues

Resistance to muscle fatigue


Muscular endurance

Delivery of O2 & nutrients

Elimination of wastes

Enhanced metabolic health

Reduced risk of heart disease

TYPES OF WEIGHT

TRAINING

Isometric (static) - application of forcewithout movement

Isotonic (dynamic) - application of forcewith movement

Common types of isotonic techniques:

• constant resistance

• variable resistance

CREATING A PROGRAM

Choosing Equipment:

Machines -vs- Free Weights

Selecting Exercises:

All major muscle groups should be worked

8-10 different exercises are required to work all major muscle groups.

Agonist and antagonist muscles should be worked

Large muscle groups should be exercised first.

MACHINES - VS - FREE

WEIGHTS ADVANTAGES

Safe

Convenient

Spotter not required

Balance not required

Variable resistance

Less skill required

Less time between exercises

Muscle group isolation

Back support

DISADVANTAGES

Availability Limited # of exercises

Inappropriate for dynamicmovements

ADVANTAGES

Allows dynamic movement

Develop control of weights

Variety of exercises

Widely available

Functional

DISADVANTAGES

Spotter required

Not as safe

Skill required

Cause more blisters andcalluses

RESISTANCE / REPS / SETS

To build strength, lift weights 80% of you maximumcapacity.

1-5 reps / 1-5+ sets

To build endurance, lift weights 40-60% of your maximum capacity.

15-20 reps / 1-3 sets

To build general fitness, lift weights 70-80% of your maximum capacity.

8-12 reps / 1 or more sets

MAKING PROGRESS

Warm-up

Cool-down

Starting weight

Adding weight

Improvement during

the first 6-10 weeks

Maintenance

Frequency of exercise

Recovery



WEIGHT TRAINING SAFETY

Use proper lifting technique

Use spotters and collars with free weights

Use common sense with weight machines

keep away from moving parts and weight stacks

adjust machines as needed

be sure machines are clean and in good condition

be aware of your surroundings

Be alert for injuries

CAUTION ABOUT SUPPLEMENTS

Supplements Taken to Increase Muscle Growth Growth hormones

Dehydroepiandrosterone (DHEA)

Insulin

Insulin-like growth factor (IGF-1)

Protein & amino acid supplements

Supplements Taken to Speed Recovery Creatine monohydrate

Chromium picolinate

Carbohydrate beverages

Substances Marketed to Weight Trainers Carnitine

Ephedrine

Ginseng

HMB (beta-hydroxy-beta-methylbutyrate)

Vitamin B12

Documents

Strength and Endurance 2