MUSCULAR FITNESS
STRENGTH & ENDURANCE
Fitness for Life
OBJECTIVE:
OBJECTIVES FOR THIS UNIT:
Students will:
1) Discuss some of the benefits of strength or resistance training.
2) Describe the difference between muscular strength and muscular endurance.
3) Understand the differences between the three basic types of muscular
contractions (isotonic, isometric, and isokinetic).
4) Perform a muscular strength self-assessment and participate in a muscular
strength workout.
5) Perform a muscular endurance self-assessment and participate in a
muscular endurance workout.
6) Understand some strength training myths.
7) Explain special precautions that should be taken by preteens and teens when
strength training--to prevent injury.
8) Understand the risks and dangers in steroid use.
9) Discuss how the FITT principles can be used to improve muscular fitness.
Muscular Strength and
Endurance
Muscular strength and endurance
are important components of health
related fitness because they can
help you stay "injury-free" and
prevent some health problems
(example: neck and lower back
pain).
Muscular Strength and
Endurance
Muscular strength and endurance can also help you
maintain bone strength, and can help to improve
your fitness level and sport performance.
Muscular Strength and
Endurance
You can develop either muscular strength or muscular
endurance with resistance training, but each requires a
slightly different type of program. It is important to know the
difference between these types of programs because a
football player and a cross-country runner need different
resistance training programs. To help you develop a program
that meets your needs, it is important to distinguish between
these two concepts and decide which program is best for you.
Muscular Strength
Muscular Strength is the maximum amount of weight
you can lift one time. Muscular strength enables you to
perform many sports more effectively, and it enables you
to lift and push heavy objects without as much
fatigue. Additionally, individuals who are strong reduce
their chance of having a back injury. After a few weeks of
training, muscles get bigger, a concept known as
hypertrophy.
Muscular Strength:
•
Usually when one lifts to develop muscular strength, they
will lift heavier weight and perform less repetitions.
Muscular Endurance
Muscular Endurance is the amount of weight that you can
lift repeatedly over time. It is also the ability to contract the
muscles many times without tiring or to hold one contraction
for a long time.
Muscular Endurance
• When lifting for endurance training, most individuals
will lift lighter weight and perform more repetitions.
Core Strength
The "core" actually consists of many different muscles that
stabilize the spine and pelvis and run the entire length of the
torso. These muscles stabilize the spine, pelvis and shoulder
and provide a solid foundation for movement in the
extremities. These muscles help control movements, transfer
energy, shift body weight and move in any direction. A
strong core distributes the stresses of weight-bearing and
protects the back.
Why is Strength Training
Important?
11. Improves posture
2. Improves appearance/look slimmer
3. Reduces fatigue
4. Helps to avoid back pain
5. Prevents injury and soreness
6. Stronger heart
7. Improves flexibility
8. Improves muscle and bone strength
9. Increases metabolic rate – more calories burned
10. More energy and better health
Muscle vs. Fat
Five pounds of muscle is about ½ the size
as five pounds of fat. Fat cells are larger
and take up more space in the body.
Muscle vs. Fat
The more muscle you have the more fat you are likely to burn.
More mitochondria in muscle cells stimulates the fast-twitch
muscle fibers to utilize more fatty acids, thus lowering body
fat.
Fat is burned
by the
Muscle
vs. Fat
•
•
•
muscle:
Fat loss will be greater if both exercise and weight
lifting methods are executed.
Muscle cells burn the most calories, they are
responsible for 90 percent of the calories we burn every
day.
Muscle cells make up most of our lean body weight and
this accounts for a large proportion of energy burned in
our basal metabolic rate.
Muscle Fiber Types:
Fast Twitch - Contract at a fast rate and have great
strength but very little endurance.
Ex: Sprinters, jumpers, throwers….
Slow Twitch - Contract at a slow rate and have great
endurance. Ex: Endurance runners, cyclists, cross country
ski racers….
Myths About Weight
Training:
• No Pain, No Gain –You should not hurt when lifting.
Lift to fatigue, but not pain.
• Women will become muscle bound – It is more difficult
for females to look bulky or muscle-bound, as females
have less testosterone (a male hormone responsible for
increases in muscle size).
• If I stop lifting, muscle will turn into fat – muscle will
decrease in size and strength, but will not turn into fat.
Types of Contraction:
Isometric, Isotonic, Isokinetic
Isometric Contraction
Isometric is a muscle contraction in which no movement
occurs. The length of the muscle remains constant under
tension.
Isotonic Contraction
Isotonic is a muscle contraction that pulls on the bones and
produces movement. Most types of lifting would be
considered isotonic.
Isokinetic Contraction
Isokinetic is an exercise for muscle fitness that regulates
the resistance and/or speed of movement through a full
range of joint movement. (Special machines are generally
used to help build and rehabilitate muscle).
What are Sets and Reps?
• Sets are a group of repetitions of a specific
exercise. Each set should be followed by a period
of rest before another is performed.
• Reps are repetitions used to describe the number
of consecutive times you perform an exercise.
Training Principles: FITT
Frequency, Intensity, Time, Type
Frequency:
How often should you lift?
You should lift no more than
3-5 times a week.
Be sure to allow 48 hours of rest for each muscle group
between lifting schedules.
Intensity:
When starting an exercise program,
you should focus on building
muscular endurance .
This means lifting 11-25 repetitions
using light to moderate weights (60%
of your max or less) and resting 60
seconds between sets.
For building muscular strength ,
you should lift 2-10 repetitions using
heavier weights (70% of your max or
more) and taking frequent rest breaks
that can last as long as 2 minutes.
Time:
How many reps and sets you
How you lift and how complete:
long you lift
will depend on your individual
program.
Example:
A Strength program may consist of 3
sets of 6-8 repetitions.
A Endurance program may consist of
3 sets of 12-20 repetitions.
Type:
There are numerous types and ways to lift weights, here are a few
examples:
Circuit Training is designed so that individuals can work
on both muscular strength and cardiovascular fitness. The
workout is set up so that one performs a strength training
activity for 30 to 60 seconds, an aerobic activity for 30 to
60 seconds, and then rests for 10-15 seconds. The
individual rotates through several stations until a full body
workout is obtained. The benefit of this type of training
is that it maximizes workout time. One can spend 30-40
minutes on a circuit training program and obtain muscular
strength and cardiovascular benefits.
Sport Specific Training - is a program designed so that
the exercises you perform are similar to the movements
required in your sport. For example, you can design
dumbbell or pulley movements that mimic a golf swing
or a baseball throw. As pictured below: a triceps
extension can mimic a basketball shot.
Super-Slow Training can be done several
ways. Many will do only one to two sets of
an exercise with 5-10 slow reps which move
at a count of 5 up then 5 down or 10 up then
10 down.
Because of the slow motion your form has
to be strict and being so slow you really
have no choice in order to keep attention to
your training.
This is one of the most effective programs
to date—especially for those who are short
on time—because it only requires one set
(due to the high intensity of each set).
Pyramid Training requires that you warm-up with a light
set, then start the workout with a set using light weight
and high repetitions. As the workout progresses through
3 to 5 sets, more weight is added and the number of
repetitions completed is lessened. Then, the process is
reversed such that weight is removed and more repetitions
are completed.
A Split Training Routine is
commonly used by body
builders. This technique
enables you to work body parts
harder than normal. An
example of a split training
routine is to perform upper body
lifts (biceps, chest, triceps,
shoulders) on Mondays and
Thursdays and lower body lifts
(quadriceps, hamstrings, calves)
on Tuesdays and
Fridays. Wednesday is a rest
day.
Principle of Progression:
Never try to lift more than you
are capable of without a spotter.
Always progress slowly and
gradually. As you develop
strength, you can begin to add
weight to your lifts.
Principle of Specificity:
Each lift will strengthen only those muscles involved.
Design a program that is specific to you and your fitness goals.
Balance your body. Be sure to lift both upper and lower, and
front to back.
Safety Considerations:
a) Always warm up and cool down. It is especially important to warm
up properly before attempting heavy lifting.
b) Always start with endurance lifting until you build up strength.
c) ALWAYS use a spotter when lifting free weights.
d) Check your surroundings and your equipment prior to starting a lift.
e) Always take the weights off a bar or rack when you are finished .
f) Don't joke around in the weight room as your failure to spot
properly could result in serious injury.
g) Perform all lifts slowly to minimize injury risk.
h) Always use proper form and technique….no bouncing or jerking
movements.
i) Don't hold your breath while lifting.
j) Go through complete range of motion and progressively increase the
workload as you gain strength.
Weight Training Myths:
Along with the facts provided above,
there are several myths related to weight
training. Everyone seems to be
searching for the ultimate "pill" or
"powder" that will make their muscles
grow and their fat disappear.
Unfortunately, there are no "quick fixes"
for building muscular strength and
endurance. The best way to do this is to
follow a sound training program under
the guidance of a knowledgeable teacher,
coach, or trainer.
Steroid Dangers:
One way that high school
students attempt to build
muscle is by using
anabolic steroids.
Steroids are drugs that
mimic the naturally
occurring male hormone,
testosterone. These drugs
are illegal without a
doctor's prescription, and
they are potentially
dangerous to your longterm health.
Steroid Dangers:
Some of the side effects possible with
steroid use include: severe acne,
baldness, stunted growth, high blood
pressure, increased risk of cancer, and
irritability, mood swings, and
violence. In men, steroids can cause a
reduced sperm count, shrunken
testicles, enlarged breasts, and
impotence. In women, steroids can
cause a deepened voice, dark facial
hair, reduced breasts, and an irregular
menstrual cycle.
Build Muscle and Strength
Naturally!!!
Muscular fitness can enhance many aspects of your life and
sports performance. Do it safely and naturally as the
results are endless, and can benefit you for a lifetime.
Key Vocabulary
Anabolic steroids are drugs that mimic the naturally occurring male hormone,
testosterone.
Circuit Training is a type of strength training program that works on muscular
strength and cardiovascular fitness with a single exercise bout.
Core Training is a program that uses stability balls, medicine balls and wobble boards
to develop the body's core muscles (e.g., those of the torso that stabilize the spine).
Fast Twitch (white muscle fibers) contract quickly allowing for explosive muscular
contractions (anaerobic activities such as sprinting, jumping, etc.) These fibers fatigue
easily.
Hypertrophy refers to muscle cells growing larger as a result of strength training.
Isometric refers to training when muscles do not move through the full range of
motion. Individuals hold a muscle tense at a specific angle of contraction for an
extended period of time.
Isotonic is a muscle contraction that occurs when muscles and joints move through a
full range of motion.
Isokinetic refers to training that involves the use of specialized equipment that
increases the force against a muscle as force is applied to the machine.
Key Vocabulary Cont.
Muscular endurance is the amount of weight that you can lift repeatedly over time.
Muscular strength is the maximum amount of weight you can lift one time.
Slow Twitch (red muscle fibers) are rich with blood supply. The are slow to contract,
but have the ability to continue contracting for long periods of time. They handle
(cardiovascular or aerobic activities like running, swimming, cycling, etc.)
Pyramid Training requires that you warm-up with a set using light weight and high
repetitions and then start the workout with a set using light weight and high repetitions.
As the workout progresses through 3 to 5 sets, more weight is added and the number
of repetitions completed is lessened.
Reps are the number of times you lift something.
Sets are groups of repetitions.
Split Training is lifting all upper body one day, and all lower body the next day allowing
you to lift more often.
Sport Specific Training is a program designed so that the exercises you perform are
similar to the movements required in your sport.
Super-Slow Training is a type of training whereby the exerciser takes 10 seconds to lift
the weight and 4 seconds to lower the weight.