Transcript Chapter 4 Lecture Building Muscular Strength & Endurance © 2015 Pearson Education, Inc. Learning Outcomes • Explain how muscular strength and muscular endurance relate to lifelong.

Chapter 4 Lecture
Building
Muscular Strength
& Endurance
© 2015 Pearson Education, Inc.
Learning Outcomes
• Explain how muscular strength and muscular
endurance relate to lifelong fitness and wellness.
• Identify key skeletal muscle structures and
explain how they work together to allow for basic
muscle function.
• Articulate the fitness and wellness improvements
you can make with regular resistance training.
• Evaluate your changes in muscle fitness over
time by assessing your muscular strength and
muscular endurance at regular intervals.
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Learning Outcomes continued
• Set and work toward appropriate muscular
fitness goals.
• Implement a safe and effective resistancetraining exercise program compatible with your
goals and lifestyle.
• Observe safety precautions when engaging in
resistance training.
• Incorporate strategies to avoid the risks
associated with supplement use.
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Terms
• Muscular fitness
– The ability of the musculoskeletal system to perform
daily and recreational activities without undue fatigue
and injury
• Muscular strength
– The ability of a muscle or group of muscles to contract
with maximal force
• Muscular endurance
– The ability of a muscle to contract repeatedly over an
extended period of time
• Resistance training (weight training)
– Putting measured stress on the musculoskeletal
system, resulting in greater muscular strength and
endurance
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How Do My Muscles Work?
• Three basic muscle types:
– Skeletal muscle (voluntary)
• Allows movement and generates body heat
– Cardiac muscle (involuntary)
• Exists only in the heart; helps pump blood
– Smooth muscle (involuntary)
• Lines internal organs and moves food
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How Do My Muscles Work? continued
• Skeletal muscle consists of:
– Tendons (connective tissue)
– Muscle fibers (individual muscle cells)
– Myofibrils (strands containing protein filaments)
• Sarcomere: the smallest area in a muscle fiber where
everything required for muscle contraction exists
• Two types of muscle fibers:
– Slow-twitch: oxygen dependent; contract slowly but
for longer periods without fatigue
– Fast-twitch: not oxygen dependent; contract faster
but tire more quickly
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Parts of a Muscle
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Motor Units and Muscle Contraction Strength
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How Do My Muscles Work? continued
• Three primary types of muscle contraction:
– Isotonic (consistent muscle tension)
• Concentric
• Eccentric
– Isometric (consistent muscle lengthening)
– Isokinetic (consistent muscle contraction
speed)
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Isotonic and Isometric Contractions
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How Can Regular Resistance Training
Improve My Fitness and Wellness?
• Regular resistance training:
– Increases strength
• Neural improvements
• Increased muscle size
– Increases muscular endurance
– Improves body composition, weight
management, and body image
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How Can Regular Resistance Training
Improve My Fitness and Wellness? continued
• Regular resistance training:
– Strengthens bones and protects against
injury
– Helps maintain physical function with aging
– Reduces cardiovascular disease risk
– Enhances performance in sports and other
activities
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Physiological Changes from Resistance
Training
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Age-Related Muscle Loss
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How Can I Assess My Muscular Strength
and Endurance?
• 1 RM (repetition maximum) tests
– The most common strength measurement tool
– Must get medical clearance to lift weights
– Must have spotters nearby to watch and assist
– Use Lab 4.1 to get started
• Grip strength test
– Also a common muscular strength
measurement
– Uses a grip strength dynamometer (equipment)
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One Repetition Maximum (1 RM)
Prediction Assessment
PLAY
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Exercise Video: One Repetition Maximum (1RM)
Prediction for Chest Press
How Can I Assess My Muscular Strength
and Endurance? continued
• 20 RM (repetition maximum) tests
– Can use any weight-training exercise
– Useful for setting endurance goals
– Use Lab 4.2 to get started
• Calisthenic tests
– Conditioning exercises using body weight
– Sit-ups, curl-ups, pull-ups, push-ups, and
similar activities.
– Use Lab 4.2 to get started
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Push-Up Assessment
PLAY
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Exercise Video: Push-Up Test
How Can I Design My Own
Resistance-Training Program?
• Set appropriate muscular fitness goals.
– Use SMART goal guidelines
• Specific, measurable, action-oriented, realistic,
time-based
– Appearance-based goals
• Include ways to measure progress.
• Be wary of unrealistic expectations.
– Function-based goals
• Include specific goals for function increases.
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How Can I Design My Own
Resistance-Training Program? continued
• Explore your equipment options.
– Machines
– Free weights
– Alternative equipment
• Resistance bands and other devices.
– No-equipment training
• Calisthenics, for example.
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Machine-Weight vs. Free-Weight Training
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Safety Tips: Dumbbells
PLAY
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Exercise Video: Safety Tips: Dumbbells
Safety Tips: Resistance Bands
PLAY
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Exercise Video: Safety Tips: Resistance Bands
Safety Tips: Stability Ball
PLAY
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Exercise Video: Safety Tips: Stability Ball
How Can I Design My Own
Resistance-Training Program? continued
• Understand the different types of
resistance-training programs.
– Traditional weight training
• Uses sets and repetitions
– Circuit weight training
• Relies on the principle of specificity
– Plyometrics and sports training
•
•
•
•
Used more by athletes than by casual exercisers
Plyometrics mimic quick, explosive sport actions
Power lifting
Speed and agility drills
– Whole-body exercise programs
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How Can I Design My Own
Resistance-Training Program? continued
• Learn and apply FITT principles.
– Frequency
• How often you train each week
– Intensity
• Resistance
• Overload
– Time
• Number of sets and repetitions per session
– Type
• Selecting appropriate exercises
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Guidelines for Resistance Training
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Repetitions vs. Resistance
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Fitness Flowchart
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Muscles in Resistance Training
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How Can I Design My Own
Resistance-Training Program? continued
• What if you don't reach your goals?
– Track your progress.
• Use a log or journal.
• Lab 4.4 can help you get started.
– Evaluate and redesign your program as
needed.
• Good times to revisit the program:
– Target completion date
– When you feel you're not progressing
– When you experience overtraining fatigue or injury
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What Precautions Should I Take to Avoid
Resistance-Training Injuries?
• Follow basic weight-training guidelines.
– Start conservatively.
– Follow the "10 percent rule."
– Proceed gradually.
• Be sure to warm up and cool down properly.
– Include both general and specific warm-ups.
– Include light stretching.
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Which Precautions Should I Take to Avoid
Resistance-Training Injuries? continued
• Know how to train with weights safely.
– Use a spotter.
– Move slowly and with control.
• Get advice from a qualified exercise professional.
– Look for certified, experienced trainers.
• Persons with disabilities may have different
weight-training guidelines.
– These will vary for different individuals and needs.
– Get medical clearance.
– Locate reputable resources for information.
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Is It Risky to Use Supplements for Muscular
Fitness?
• Ergogenic aids
– Dietary supplements marketed as promoting muscle
conditioning (also called performance aids)
– Unproven safety and effectiveness
– Can include controlled substances such as anabolic
steroids
• Anabolic steroids
– Synthetic drugs related to testosterone
– Sometimes used illegally for performance
enhancement
– Induce serious negative side effects
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Is It Risky to Use Supplements for Muscular
Fitness? continued
• Creatine
– Legal supplement containing amino acids
– Should be taken only at recommended levels
– Few side effects reported, but long-term effects
unknown
• Adrenal androgens (DHEA, androstenedione)
– The body's most common hormones
– Act as weak steroids
– No proof of safety or effectiveness
– Can cause serious side effects
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Is It Risky to Use Supplements for Muscular
Fitness? continued
• Growth hormone (GH)
– Produced naturally by pituitary gland
– Produced synthetically for medical use
– Serious side effects of illegal use include irreversible
bone growth, cardiovascular disease and diabetes
risks, and reduced sexual desire
• Amino acid and protein supplements
– Used in hopes of enhancing muscle development
– Evidence of effectiveness is mixed
– Large doses can create imbalances, alter protein and
bone metabolism, and increase risk of cardiovascular
diseases
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Sports Drinks Science: Is It Hype?
1. How does the marketing of products, including
product placement, impact sales?
2. Discuss the problems with the science behind
the sports drinks. Discuss whether or not it is
ethical for companies to pay for research on
their own products.
3. Identify claims sports drink companies have
published that may bend the truth.
4. Why might sports drinks be unhealthy for your
weekend warrior or average gym goer?
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