Chapter 4 Lecture

Building
Muscular Strength
& Endurance

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 resistance training
exercise program compatible with your goals and
lifestyle.
Observe safety precautions when resistance training.
Incorporate strategies to avoid the risks associated with
supplement use.

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Terms
Muscular fitness
The ability of your musculoskeletal system to perform daily and
recreational activities without undue fatigue

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 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)

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 Resistance Training Improve

My Fitness and Wellness?
Regular resistance training
Increases strength
Neural improvements
Muscle size

Increases muscular endurance

Improves body composition, weight management,
and body image
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How Can Resistance Training Improve

My Fitness and Wellness? continued
Regular resistance training
Strengthens bones and protects against injury
Helps maintain functioning with aging

Reduces cardiovascular disease risk

Enhances sports performance
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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
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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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, etc.
Use Lab 4.2 to get started
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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
Be sure to 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
Alternate Equipment
Resistance bands, etc.

No-Equipment Training
Calisthenics, e.g.
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Machine-Weight vs. Free-Weight Training

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How Can I Design My Own

Resistance-Training Program? continued
Understand the different types of resistancetraining programs.
Traditional weight training
Uses sets and repetitions
Circuit weight training: relies on 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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Muscle Anatomy

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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 include:
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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What 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 for 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 hormone

Acts as a weak steroid
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 risks, and
reduced sexual capacity

Amino acid and protein supplements

Used in hopes of enhancing muscle development
Evidence of effectiveness is mixed
Large doses can create imbalances and are
dangerous to people with liver/kidney disease
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