CHAPTER
OUTLINE
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Chapter 7
Muscular
Strength and
Endurance
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Key Terms
Muscular strength:
The ability of a muscle
to exert maximum force
against resistance (for
example,
1 repetition maximum
[or 1 RM] of the bench
press exercise)
Muscular endurance:
The ability of a muscle
to exert submaximal
force repeatedly over
time
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Benefits of Adequate
Strength Levels
Crucial for daily activities
Sitting, walking, running, lifting, recreational activities
Improves confidence
Posture, personal appearance, self-image
Helps develop sports skills
Promotes joint stability
Helps people cope more effectively in emergency
situations
Helps increase and maintain muscle
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Benefits of Adequate
Strength Levels
Promotes psychological well-being
Results in higher resting metabolic rate
Promotes weight loss and maintenance
Lessens the risk for injury
Prevents osteoporosis
Reduces chronic low back pain, arthritic pain
Aids in childbearing
Improves cholesterol levels, may help lower blood
pressure and control blood sugar
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Muscular Strength & Older Adults
Muscular strength might be the most
important component of physical fitness for
older adults
Adequate strength enhances quality of life by
Enhancing ability to perform activities of daily living
Improving balance and restoring mobility
Making lifting and reaching easier
Decreasing the risk for injuries and falls
Stressing the bones and preserving bone mineral
density (decreasing the risk for osteoporosis)
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Strength and Metabolism
Strength training increases muscle mass
Muscle is metabolically active
Each additional pound of muscle tissue may
increase resting metabolism by up to 35
calories per day
Strength Training in Women
7.1
Does not cause muscle hypertrophy as in men
Changes in body composition can lead to reduction in
inches but not body weight
Improved body appearance can be achieved through
strength training
Post-strength training
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Critical Thinking
What role should strength training have
in a fitness program?
Should people be motivated for the
health fitness benefits or should they
participate to enhance their body
image?
What are your feelings about individuals
(male or female) with large body
musculature?
Exercise
Guidelines
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Strength Tests
Hand grip test
Muscular endurance test
Muscular strength and endurance test
Hand Grip Test
(isometric strength)
7.1
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Fitness Categories Based on
Percentile Ranks
Percentile Rank Fitness Category
90 & up
Excellent
70-80
Good
50-60
Average
30-40
Fair
20 & below
Poor
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Muscular Endurance Test
Bench jump
Modified dip (men)
Modified push-up (women)
Abdominal curl-up or abdominal crunch
Muscular Endurance Scoring Table
A percentile rank is given for each exercise
according to the number of repetitions performed
7.2
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Final Test Score
Individual Test Score
Strength Fitness Category
Percentile Rank
Points
Total Points
Category
90 & up Excellent
70–80 Good
50–60 Average
30–40 Fair
20 & below Poor
5
4
3
2
1
13 & up
10–12
7–9
4–6
3 & below
Excellent
Good
Average
Fair
Poor
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Muscular Strength and
Endurance Test
Use selected percentages of body weight to determine the
resistance to be lifted
Perform as many repetitions as possible
No fitness categories based on the number of repetitions
performed
Percentile ranks may be slightly off based on strength equipment
used due to lack of standardization in the amount of resistance
provided by different strength-training equipment
Test is useful to assess changes in fitness from pre- to post-test
according to the final number of repetitions performed
Muscular Strength & Endurance:
Resistance Requirements
7.4
Muscular Strength & Endurance Scoring Table
A percentile rank is based on the number of
repetitions performed
7.3
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Final Test Score
Individual Test Score
Strength Fitness Category
Percentile Rank
Points
Total Points
Category
90 & up Excellent
70–80 Good
50–60 Average
30–40 Fair
20 & below Poor
5
4
3
2
1
25 & up
19-24
13-18
7-12
6 & below
Excellent
Good
Average
Fair
Poor
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Factors That Affect Strength
Neural stimulation
Muscle fiber types
Slow twitch (aerobic)
Fast twitch (anaerobic/strength)
Overload principle
Specificity of training
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Key Terms
Overload principle:
States that the demands
placed on a system
(cardiorespiratory or
muscular) must be
increased systematically
and progressively over
time to cause
physiological
development
Progressive
resistance training:
Implies a gradual
increase in resistance
over a period of time
Specificity of training:
Training must
specifically involve the
muscle(s) or system(s)
the person is attempting
to improve
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Key Terms
Isometric training: Strengthtraining method in which
muscle contraction produces
little or no movement because
the person pushes or pulls
against an immovable object
Dynamic training: Strengthtraining method referring to a
muscle contraction with
movement
Isokinetic training: Strengthtraining method in which the
speed of the muscle
contraction is kept constant
because the equipment
(machine) provides resistance
that matches the user’s force
throughout the range of
motion
Benefits of
Strength
Training
Key Terms
Concentric: Shortening
of a muscle during
muscle contraction
Eccentric: Lengthening
of a muscle during
muscle contraction
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Positive resistance: The
lifting, pushing, or
concentric phase of a
repetition during the
performance of a strengthtraining exercise
Negative resistance: The
lowering or eccentric
phase of a repetition during
the performance of a
strength-training exercise
Benefits of
Strength
Training
Key Terms
Free weights: Barbells
and dumbbells
Fixed resistance: Type of
exercise in which a
constant resistance is
moved through a joint’s
full range of motion
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Variable resistance:
Strength training that
requires machines
equipped with mechanical
devices that provide
differing amounts of
resistance through the
range of motion
Volume (in strength
training): The sum of all
the repetitions performed
multiplied by the
resistances used during a
strength-training session
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Key Terms
Circuit training:
Alternating exercises by
performing them in a
sequence of three to six
or more exercises
Overtraining: An
emotional, behavioral,
and physical condition
marked by increased
fatigue, decreased
performance, persistent
muscle soreness, mood
disturbances, and
feelings of staleness or
burnout as a result of
excessive physical
training
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Key Terms
Plyometric exercise:
Explosive jump training
incorporating speed and
strength training to
enhance explosiveness
Pilates: A training
program that uses
exercises designed to
help strengthen the
body’s core by
developing pelvic
stability and abdominal
control coupled with
focused breathing
patterns
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Strength-Training Principles
Mode
Isometric
Dynamic (w/o weights,
free weights, weight
machines, isokinetic)
Resistance (weight to
be lifted)
Muscular strength: 3 to12
repetition maximum
Muscular endurance:
More than 12 repetitions
Sets
1 to 6 sets (8 for body
building) per exercise
(see Table 7.4 guidelines)
Frequency
2 to 3 times per week
(more often if split body
routines are used and up
to 12 times per week for
body building programs)
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Strength-Training Guidelines for
Health-Fitness
Mode: 8 to 10 dynamic strength-training
exercises involving major muscle groups
Resistance: Enough resistance to perform 8
to 12 repetitions to near-fatigue (10 to 15
repetitions for older and more frail individuals)
Sets: A minimum of 1 set (3 are
recommended)
Frequency: At least two times per week
Guidelines for Various StrengthTraining Programs
7.4
Creatine and America’s Youth
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Core Strength Training
The trunk (spine) and pelvis are the “core”
of the body
Core muscles include abdominal muscles,
hip muscles, and spinal muscles
These muscle groups are responsible for
maintaining the stability of the spine and
pelvis
Many major muscle groups of legs,
shoulders, and arms attach to the core
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Core Strength Training
A strong core allows a person to
Perform activities of daily living with greater ease
Improve sports performance through a more effective
energy transfer from large to small body parts
Decrease the incidence of low back pain
Major Muscles
7.6
1. Temporalis (closes jaw)
2. Masseter (flexes jaw)
3. Sterno-cleido-mastoid (rotates head)
4. Intercostals (breathing)
5. Pectoralis minor (abducts ribs)
6. Biceps brachii (flexes elbow)
7. Serratus (adducts shoulder)
8. Rectus abdominus
9. Deep flexors (flexes fingers)
10. Internal oblique (flattens abdomen)
11. Tendons from forearm flexors
to fingers
12. Sartorius (rotates thigh)
13. Rectus femoris (extends knee)
14. Gastrocnemius (points toe, flexes knee)
15. Soleus (points toe)
16. Tendons of toes
Major Muscles
17. Frontalis (raises eyebrow)
18. Orbicularis oculi (closes eye)
19. Orbicularis oris (purses lips)
20. Throat muscles (aids swallowing)
21. Pectoralis major (adducts arm)
22. Deltoid (abducts arm)
23. Brachialis (flexes arm)
24. External oblique (flattens abdomen)
25. Superficial flexors (flexes fingers)
26. Vastus lateralis (extends knee)
27. Vastus medialis (extends knee)
28. Tibialis anterior (raises feet)
7.6
Major Muscles
7.6
29. Extensors of forearm
30. Deltoid
31. Triceps
32. Latissimus dorsi
33. Serratus posterior inferior
34. Splenius capitus
35. Sternomastoid
36. Trapezius
37. Gluteus maximus
38. Tendons from forearm extensors
to fingers
39. Biceps femoris
40. Semitendonosus
41. Gastrocnemius
42. Tendon of Achilles
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Critical Thinking
Your roommate started strength
training last year and has seen
good results. He is now strength
training almost daily and taking
performance-enhancing
supplements in hopes of
accelerating results. What are
your feelings about his program?
What would you say (and not say)
to him?
Exercise
Guidelines
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Strength Training:
Exercise Guidelines
Select exercises that will involve all major muscle groups
Select exercises that will strengthen the core
Never lift weights alone
Warm up properly prior to lifting weights
Use proper lifting technique for each exercise
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Strength Training:
Exercise Guidelines
Maintain proper body balance while lifting
Exercise larger muscle groups before exercising smaller
muscle groups
Exercise opposing muscle groups for a balanced
workout
Breathe naturally; inhale during the eccentric phase and
exhale during the concentric phase
Avoid holding your breath while straining to lift a weight
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of Principles Involved
Muscular Strength
in Strength
and Endurance
Training
Exercise
Guidelines
Strength Training:
Exercise Guidelines
Allow adequate recovery time between sets
of exercises
Discontinue training if you experience unusual
discomfort or pain
Use common sense on days when you feel fatigued or
when performing sets to complete fatigue
Stretch out for a few minutes at the end of each
strength-training session
End of Chapter