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Muscular Strength
The ability to generate force during a maximal effort.

Muscular Endurance Power

• The ability to resist fatigue while holding or repeating a muscular • The ability to exert force rapidly.
contraction.

When a muscle contracts, it moves a bone by pulling on the tendon

that attaches the muscle to the bone.

Muscle Fibers
• A single muscle is made up of bundles of muscle fibers covered by
layers of connective tissue that holds the fiber together.
• It is made up of smaller units called myofibrils.

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Strength Training Hypertrophy

• Causes the size of individual muscle fibers to increase by increasing • Development of large muscle
the number of myofibrils. fibers.
• A larger muscle fiber means a larger and stronger muscle. Atrophy
• Reversal of hypertrophy caused
by inactivity.

Hyperplasia Slow-twitch Muscle Fibers

• Increase in the number of muscle fibers. • Fatigue resistant muscle fibers.
• Insignificant to humans. • Oxidative energy system us the principal energy system that fuels it.
Fast-twitch Muscle Fibers
• Contracts rapidly and forcefully.
• Non-oxidative energy system as the principal energy system that
fuels it.

Muscle Fibers
• The type of fiber activated during a specific PA depends on the type
of work required.
• Endurance activities
• Power activities

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Strength Training
• Increase size and strength of
both types of muscle fibers.
• Greater increase in fast-twitch
muscle fibers.
Motor Units
• Small motor units contain
slow-twitch muscle fibers.
• Large motor units contain
fast-twitch muscle fibers.
Enhanced Muscular Strength and Endurance
• Performance
• Injury Prevention
• Body Composition
• Self-image
• Muscle and bone health
• Chronic diseases prevention
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Motor Units
• To exert force, the body
recruits one or more motor
units.
• Made up of nerves connected
to a number of muscle fibers.
• A motor nerve calls on its
muscle fibers to contract to
their full capacity.
Strength Training
• Increases muscle strength
• Increases the size of muscle fibers.
• Improves the body’s ability to call on motor units to exert force.
Improved Performance of PA
• Moderate-to-high level of muscular
strength and endurance can perform
everyday tasks with ease.
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Improved Performance of PA
• Important in recreational activities.
• Enhance your enjoyment of
recreational sport.
• It also improves your VO2 max.
Injury Prevention
• Increased muscle strength and
endurance provides protection against injury.
– Proper posture
– Proper body mechanics

Improved Body Composition

• Proportion of fat-free mass to
Injury Prevention fats.
• Makes tendons and ligaments stronger. • Strength training increases
• Best if program is progressive. muscle mass.
• Strength training decreases fats.

Enhanced Self-Image and Quality of Life

Improved Body Composition • Stronger
• Strength training boost resting • Firmer-looking
metabolic rate by 0-15%. • Toned
• Resistance Training increases • Healthy looking
muscle temperature.
– Increases the rate at which
you burn calories after PA.

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Enhanced Self-Image and Quality of Life

• Strength training involves measurable objectives that lead to
greater self-confidence and self-esteem.
• Improves quality of life Increased Muscle and Bone Health with Aging
– Increasing energy • Good muscle strength helps people live healthier lives.
– Preventing injuries • Lifelong program of strength training prevents muscle and nerve
– Making daily activities easier and enjoyable degeneration.

Increased Muscle and Bone Health with Aging

Increased Muscle and Bone Health with Aging
• As a person ages, motor nerves can become disconnected from the
• People begin to lose muscle mass after age 30, a condition called portion of muscle they control.
Sarcopenia.
• Strength training helps maintain motor nerve connections and
• Age is a factor of decreased strength but inactivity causes most. quickness of muscles.

Prevention and Management of Chronic

Diseases
Increased Muscle and Bone Health with Aging • Strength training improves glucose
metabolism (Diabetes)
• Osteoporosis leads to fractures that can be life-threatening.
• Boosts bone mineral density (Osteoporosis)
– Hormonal changes as well as inactivity and poor diet contributes
• Increased VO2 max
to bone loss.
• Lower BP
• Positive changes in blood fat levels
(Cardiovascular)

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Prevention and Management of Chronic

Diseases
• Strength training is important for a healthy
heart.
• Stronger muscles reduce the demand on the
heart during daily activities.

• Genetics Genetics
• Gender Some traits relevant to athletic performance are hereditary.
• Age • Oxygen uptake
• Cardiac Output
• Ratio of Fast and Slow Twitch

Genetics Somatotype
• Hormone Output
– Amount of testosterone and growth hormone affects muscle
gain.
• Somatotype
– Mesomorphs
– Ectomorphs
– Endomorphs

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Genetics Genetics
• Mesomorphs • Endomorphs
Tend to experience greater muscular hypertrophy and fat loss. Tend to carry more fat and muscle.
They usually have a naturally athletic build. Wider hips, wide waist and an overall stocky build.
• Ectomorphs
Tend to carry little fat and little muscle.
Tend to have a naturally skinny body.

Genetics Age
• Genetic potential may be a limit but it’s a limit as high as the sky. • Sarcopenia, the loss of lean body mass, strength and function.
• Push yourself hard and you will reach your goal. – Aging process
– Physical Activity
– Faulty Nutrition
• Osteoporosis leads to falls and loss of function.
• Protein deficiency contributes to loss of lean tissue.

Age
Strength training helps to slow age-related loss of muscle function.
• Improves balance and restores mobility
• Makes lifting and reaching easier
• Decrease the risk for injuries and falls
• Stresses the bones and preserves bone density
– Decrease risk of osteoporosis
Age
Misconception: Metabolism slows down significantly through aging.
• Lean body mass decreases with sedentary living that slows down
resting metabolic heart rate.
• People continue eating at the same rate.
• Research shows that through strength training, resting metabolic
rate increase by 35 calories per pound of muscle mass.

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Gender Gender
• Misconception: Strength training will result to developing large Masculinity and femininity differ in hormonal secretions of:
musculature in women. • Androgen
– Same quality but not size • Testosterone
• Men have more: • Estrogen
– Muscle fiber • Progesterone
– Testosterone

Muscular Strength
Gender • Ability to exert maximum force against resistance.
• Bigger than average build females
often engage in sports. Muscle Endurance
• Female gymnasts have some of the • Ability to exert submaximal force repeatedly overtime.
most well-toned and at the same
• Muscle strength affects muscle endurance.
time graceful figures of all w0men.
• Weak muscles cannot sustain repeated exertion of force.

Muscular Strength Muscular Endurance

• Determined by the maximal amount of resistance. • The number of repetitions against submaximal resistance or by the
• 1 Repetition Maximum or 1 RM length of time a given contraction can be sustained.
• Determined trough trial and error. • # of push-ups
• Fatigue is a factor. • How long a person can hold a plank.

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Muscular Strength and Endurance Muscular Strength and Endurance

• Several body sites should be assessed.
• Muscular strength and endurance is highly specific.
• Tests include upper body, lower body, abdominal regions.
• Pre-test and post-test
• Resistance is the amount of load you will need to lift or sustain.
• Repetition is a single cycle of lifting and lowering a weight in a
controlled manner, moving through the form of the exercise.
• A Set consists of several repetitions performed one after another
with no break between them.

Muscular Strength and Endurance Muscular Strength and Endurance

• Frequency is number times a muscle group is trained per week. • 10 Rm or 75% of our 1 RM
• Intensity is the amount of weight used, percentage of one • Circuit training
repetition maximum. • Alternating exercises by performing them in a sequence of 3 or
• Volume is the sum of all the repetitions performed multiplied by more.
the resistances used during a strength training session. • Warm-up and Cool-down
– High training volume low intensity for muscle hypertrophy.
– Low volume high intensity for increased strength and power.