Unit 4 Chapter 4 Part II
The Importance of Muscular Strength, Endurance & Power
New Vocab Word
 Muscular Strength
o The maximum force that can be applied by a muscle during a single maximum
contraction
 Power
o The ability to generate force rapidly
 Muscular Endurance
o The ability to perform repetitive muscular contractions against some resistance
Testing
 Muscular strength- ________ repetition _____________ test
 Power- Vertical jump, hop test, seated medicine ball throw, 40 yard dash
 Muscular endurance- Pull-ups, bench (beep or low weight), wall sit
Question
Why would you want/ need to test athletes for all three (strength, power, endurance)?
______________________________________________________________________________
______________________________________________________________________________
List a sport- write down tests you would do for strength, power and endurance- sports specific?
______________________________________________________________________________
______________________________________________________________________________
Physiological & Biomechanical Factors
 Muscular strength is proportional to the _______________________ of the muscle
fibers
o The bigger the muscle the stronger you are
o Muscle size will increase with strength training
New Vocab Word
 Hypertrophy
o Enlargement of a muscle by an increase in the size of its cells in response to
training
 Atrophy
o Decrease of a muscle caused by a decrease in the size of its cells because of
inactivity

Size of muscle:
o Function of diameter and number of fibers
o An _____________________ trait (born with)
o Those born with more muscle fibers to begin with have greater potential then
someone with less

Improved Neuromuscular Efficiency
o Early gains in strength initially but not always in __________(hypertrophy)
o Enhanced efficiency due to enhanced ___________________________________
 Incorporating more muscle fibers

Other Adaptations:
o Strength increase in _______________________________________________
o Mineral content in bone increases = stronger bones
o Oxygen uptake is improved

Biomechanical Factors
o Bones, muscles, and tendons create a series of levers and pulleys that generate
force against external objects
o Particular ____________________________________ of muscles to bones will
determine how much force the muscle is capable of generating
Question
Why should a 5’5” wrestler with the same number and size of muscle fibers be able to lift more
than a 6’5” basketball player?
______________________________________________________________________________
______________________________________________________________________________
Why does someone usually have increase strength initially but may not get “bigger”?
______________________________________________________________________________
______________________________________________________________________________

Overtraining
o Can have a negative effect, “If you abuse it, you’ll _____________________”
o Result in psychological and physiological ____________________________
 Injury, fatigue and illness
o Training appropriately, eating right, and rest are critical for prevention

Reversibility
o Gains in muscular strength from resistance training can be reversed
o Muscle will ______________________________
Fast Twitch vs. Slow Twitch
 Skeletal muscle fibers have distinct metabolic and contractile capability
New Vocab Word
 Slow-Twitch Fibers
o Type I or Slow Oxidative fibers
 Fast-Twitch Fibers
o Type II or Fast oxidative glycolytic fibers
Fast Twitch vs. Slow Twitch
 Individual make-up
o Muscles _______________________ types of fibers
o Fiber type ratios vary between muscles
 Postural vs. powerful movement
o May impact an individual’s abilities for a given sport
 Metabolic capabilities _______________________ in response to training
Question
What are some sports that someone with slow-twitch muscle fibers would be good at?
______________________________________________________________________________
______________________________________________________________________________
What is the vocab word that means decrease in muscle fiber size?
______________________________________________________________________________
New Vocab Word
 Isometric Contraction
o Contracts the muscle statically without changing its length
 Concentric Contraction
o The muscle shortens while contracting against some resistance
 Eccentric Contraction
o The muscle lengthens while contracting against resistance
Question
Muscle contraction known as negative- muscle lengthens with contraction
______________________________________________________________________________
Muscle contraction known as positive- muscle shortens with contraction
______________________________________________________________________________
Muscle contraction does not change in length
______________________________________________________________________________
Techniques of Resistance Training
 For muscle to improve in strength ____________________ principle must be applied
o Must work muscle at increasingly higher intensities to enhance strength over
time
 If intensity of training does not increase, but training continues, muscle strength will be
sustained but will __________________________________
Functional Training
 Avoids _________________________ plane training
 Driven by kinetic chain
o Whole _________________________ - ankle to knees to shoulders
o Muscles, tendons, neuromuscular
 Designed to enhance neuromuscular efficiency


Uses concentric and eccentric plus isometric to create a stable base
Body ________________________________ throughout the exercise

Choose _________________, body ____________________ (standing, sitting, kneeling,
etc.), ____________________ of support/ balance (stable or unstable),
_________________________ (med ball, tubing, dumbbell, etc.)
New Vocab Word
 Core
o Muscles of the lumbar spine, abdomen, hips and pelvis
Core Stabilization Training
 Core training works to improve
o Dynamic postural control
o Muscular _________________________
o Functional strength
o Neuromuscular efficiency
Isometric Exercise
 Contraction where muscle length remains _________________________________
 Great for patients unable to have FROM (full range of motion)
 Muscle contraction that lasts _________ seconds and should be perform 5-10 times
 Continue breathing to minimize increase in pressure
Functional & Core Exercise Design
New Vocab Word
 Isotonic Exercise
o Shortening and lengthening the muscle through a complete range of motion
Progressive Resistance Exercise
 Muscles Shorten/ lengthen through a _____________ resistance
o Concentric vs. Eccentric Contractions
o Need to work both (concentric- accelerating, eccentric- decelerating)

Various types of equipment can be utilized
o _____________ weights- can use outside set plane
o ______________ weight- safety and easy use


Spotter is necessary for free weights
Spotter has 3 Functions
o To ____________________ the lifter from injury
o Make recommendations on proper _____________________________________
o Help __________________________ the lifter

Isotonic Strength Training
o Concentric (Positive) phase of lift should last __________ seconds
o Eccentric (negative) phase ______________ seconds
Terminology
 Repetitions:
o _________________________ a specific movement is completed
 Repetition maximum (RM):
o The max # of reps at a given weight
 One repetition maximum (1 RM):
o Max amount of weight that can be lifted at one time (strength max)
 Set:
o A particular _______________________________
 Intensity:
o The amount of ______________________ or resistance (% of 1RM)
 Recovery period:
o The rest intervals between sets (______________________ secs)
 Frequency:
o The number of times an exercise is down in one week
Criteria
 1 RM can be utilized measure maximum amount of weight that can be lifted
 Increases should occur in increments of ___________% per week
 Training of a particular muscle group should occur _________________ times per week
(not on successive days)
Muscular Strength vs. Endurance
 Training for strength should involve ______________ repetitions at heavier weight
o IE- 3 sets of 6 at 80% of 1RM
 Training for endurance requires _____________ weight at 12-15 (higher) repetitions
o IE- 3 sets of 15 at 55% of 1RM
 Persons that possess greater strength also tend to exhibit greater muscular endurance
Design a PRE Program
New Vocab Word
 Isokinetic Exercise
o Exercise at a fixed velocity of movement with accommodating resistance
 Circuit Training
o Exercise stations that consist of various combinations of weight training,
flexibility, calisthenics and aerobic exercise
Calisthenic Strengthening Exercises
 “______________ exercise” you don’t need equipment
 Isotonic training
 Gravity’s involvement determines level of intensity
 Full range of motion or holding phase
 Examples:
o Pull-ups, push-ups, back extensions, leg extensions
New Vocab Word
 Plyometric Exercise
o Types of exercise that takes advantage of the stretch-shortening cycle
Plyometric Exercise
 Skills must be learned with appropriate ___________________________
 Functional strengthening of muscles, tendons and ligaments
 Advantage- Helps develop eccentric control of dynamic movements
 Example
o Jumps, bounds, medicine ball throws
Strength Training for the Female
 Hypertrophy is related to ____________________________ present within body
(women have lower levels thus won’t get as big)
 Strength gains for females initially due to enhanced nervous system and muscle
interaction (_______________________ -not muscle bulk)
 Following initial gains, plateau occurs, with females


Males tend to continue to increase strength with training
Critical difference is the ratio of _________________________________________
o Females have reduced strength to body weight ratio due to higher percentage of
body fat
o Example- A 150 male should be stronger than a 150 female due to the fact males
have a lower body fat %
Strength Training in Prepubescent and Adolescents
 If properly supervised younger individuals can improve strength, power, endurance,
balance and proprioception
 Intensity based on physical _______________________________
 Functional training using calisthenics are encouraged
Flexibility vs. Strength
 Co-exist (Need to have __________________ strength training and flexibility program)
 If strength train through __________________ (full range of motion) will not impair
flexibility