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Muscular Strength & Muscular Endurance

Muscular Strength & Muscular Endurance. Muscular Strength : the maximum amount of force a muscle can produce in a single effort (1 rep max.) Muscular Endurance : the ability of a muscle to exert a submaximal force repeatedly over time (repetitions).

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Muscular Strength & Muscular Endurance

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  1. Muscular Strength & Muscular Endurance Muscular Strength: the maximum amount of force a muscle can produce in a single effort (1 rep max.) Muscular Endurance: the ability of a muscle to exert a submaximal force repeatedly over time (repetitions)

  2. Muscle Fiber Types & Energy System Production of ATP Fiber “Predominant” Fuel TypeEnergy SystemActivatedUsed Slow Twitch Aerobic <60% Max HR Fat, CHO (Oxidative) Fast Twitch “A” Anaerobic 60%-80% Max HR CHO (Nonoxidative) Fast Twitch “B” Phosphagen ___%+ Max HR Cr (Explosive) 80%+ of 1 MR

  3. Motor Unit • ____________: a motor neuron and all the muscle fibers it innervates • All muscle fibers in a motor unit are the same fiber type • All-or-None-Law: When stimulated all the muscle fibers in a motor unit contract 100% or not at all

  4. Muscle Contraction • The strength of a muscular contraction is determined by: 1. The ______ of the muscle fibers in the motor units 2. The _______ of motor units recruited

  5. Muscle contraction with no change in the _____ of muscle (no movement at the joint) Tension is created. Types of Muscle ContractionStatic (isometric)

  6. Types ofMuscle ContractionDynamic • Muscle contraction with change in length of the muscle (movement at joint) 1. Concentric: Muscle shortens 2. Eccentric: Muscle lengthens

  7. Concentric Eccentric(muscle shortens) (muscle lengthens)

  8. Muscle Balance • Agonist to Antagonist Ratio: the ratio of strength between two opposing muscles or muscle groups • Knee extensors and flexors 3:2 • Contralateral Assessment: Comparing strength from one side of the body to the other side • No more than 10% to 15%

  9. Muscular Training Program Terminology • Repetition (rep): one complete muscle contraction • Set: a given number of repetitions • Recovery Time: rest interval between sets. - ____________ Training: 1-3 minutes - ____________ Training: 3-5 minutes

  10. General Guidelines (ACSM) • Include both concentric and eccentric actions • Exercise large muscle groups before small ones and multi-joint exercises before single-joint exercises

  11. Developing Muscular Strength • Frequency: 2-3 days/week • Intensity/Resistance: ___%-100% of a 1 Rep. Max. • Sets: 3-5 (Recovery period 3-5 minutes) • Reps: ___ to ___

  12. DevelopingMuscular Endurance • Frequency: 2-3 days/week • Intensity/Resistance: ___% to___% of a 1 Rep. Max. • Sets: 3-5 (Recovery period 1-3 minutes) • Reps: ___ to ___

  13. Developing GeneralMuscular Fitness • Frequency: 2-3 days/week (48-hour recovery period) • Intensity/Resistance: 50%-70% of a 1 Rep. Max. • Sets: 1 (of 8-10 exercises that work all the major muscle groups) • Reps: ___ to ___ (to fatigue)

  14. Sarcopenia • Defined:_____________________________ - Due to: Law of ______________ • Effect on muscle physiology: After age 25, begin loss of neuromuscular junction attachment if don’t exercise at ___% of 1RM. • Effect on metabolism: After age ____ lose approximately ½ to 1 pound of muscle per year. • Effect on functional independence: By age 75 ____% of males/____% of females can’t lift more than 10 pounds.

  15. Breathing During Lifting & the Valsalva Effect

  16. Breathing During Resistance Training • Take a deep breath prior to the beginning the lift • Hold your breath during the first part of the lift and then release the breath during the completion of the lift • Complete a breath cycle with each repetition

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