Lesson #3. Muscular Strength and Endurance

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Terence Hunter
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1 Lesson #3 Muscular Strength and Endurance

2 MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week. His muscles became stronger, allowing him to lift more weight. Milo s use of the overload principle made him the only person in his village to have the strength to lift a full size bull.

3 THE BODY WILL BECOME STRONGER AND FUNCTION BETTER IF INCREASED DEMANDS ARE PLACED UPON IT.

4 PRINCIPLE OF SPECIFICITY YOU NEED TO : PERFORM SPECIFIC EXERCISES TO IMPROVE SPECIFIC LEVELS OF PHYSICAL FITNESS IN SPECIFIC BODY PARTS.

5 Definition of a Repetition: The number of times a weight is lifted through a full range of motion. Definition of a Set: A group of repetitions.

6 Muscular Strength How much WEIGHT can be lifted one time Strength High Weight with Low Reps (4-8 reps) Strength with Bulk High Weight with Low Reps and more sets (6 sets of 6 reps) Muscular Endurance How LONG you can lift the weight over time Lower weight with high reps (12-20 reps) You are still working on muscular strength when you concentrating on muscular endurance

7 Frequency ( How often you exercise) Number of times (x) you exercise per week. Depends on individual goals and fitness level: ex. every other day, daily, five x s/week, double sessions. Get at least one day rest to allow your muscles to recover. Benefits start at 2x s/week, working a muscle group every other day.

8 Intensity ( How hard you exercise) Difficulty level at which you exercise per session. Hard enough to demand more effort than usual. Depends on individual goals and fitness level ex. light, moderate, heavy Perceived exertion scale ranges from: = all out effort! Know your body & adjust The last few reps of the set should be challenging

9 Time (How Long you exercise) Duration- How long you exercise per session. Long enough to demand more effort than usual. Depends on individual goals and fitness level ex. short, moderate, long Sustained activity and/or endurance Know your own body & adjust.

10 (a) Categories of Muscle Tissue; (b) Tendons and How They Attach to the Bone Cardiac Muscle Smooth Muscle Skeletal Muscle Muscle fiber (muscle cell) (a) Tendon Bone Tendon Muscle (b) Bone

11 STRENGTH VARIES ACCORDING TO THE ANGLE OF THE JOINT

12 METHODS OF DEVELOPING MUSCULAR FITNESS ISOMETRIC ISOTONIC ISOKINETIC Force is against Weight is moved Resistance is a stationary through a range adjusted to object of motion the force (No movement) (Free weights) (Nautilus machines)

13 Muscle Groups and Deltoid -shoulder press -upright row Rectus Abdominis -crunches Exercises Quadruceps -squats -leg extension -lunge -leg press

14 Muscle Groups and Pectoralis -Bench Press -Dips Biceps -curls External Obliques -twists Tibialis Anterior -toe raises Exercises

15 Muscle Groups and Triceps -kick backs -French curl Trapezius -shrugs -rows Gluteus -leg press -lunge -squat Exercises Gastrocnemius & Soleus -heel raises

16 Muscle Groups and Exercises Latissimus Dorsi -lat pull down -pull ups Hamstrings -leg press -lunge -leg curls

17 EXERCISE MACHINES ADVANTAGES GOOD FOR BEGINNERS SAFER THAN FREE WEIGHTS DON T NEED SPOTTERS HAS VARIABLE RESISTANCE REQUIRES LESS SKILL THAN FREE WEIGHTS EASY TO MOVE FROM ONE EXERCISE TO THE NEXT DISADVANTAGES EXPENSIVE TO BUY EXPENSIVE TO MAINTAIN INAPPROPRIATE FOR PERFORMING DYNAMIC MOVEMENTS ONLY OFFERS LIMITED NUMBER OF EXERCISES

18 ADVANTAGES FREE WEIGHTS ALLOW DYMANIC MOVEMENTS DEVELOP CONTROL OF WEIGHT ASSISTS IN STRENGTH DIFFERENCES BETWEEN SIDES ALLOWS GREATER VARIETY OF EXERCISE LESS EXPENSIVE TO BUY AND MAINTAIN DISADVANTAGES NOT AS SAFE AS MACHINES REQUIRES A SPOTTER NEED MORE SKILL TO USE POSSIBLE EQUIPMENT CLUTTER MAY CAUSE BLISTERS AND CALLUSES

19 SAFETY FACTORS FOR WEIGHT TRAINING 1. Warm-up to prepare the muscles for heavier work load 2. Begin with an endurance program to learn lifting technique 3. Work the large muscle groups first and then smaller groups 4. Check equipment for secure locks on barbell plates 5. Keep hands dry for a comfortable grip 6. Exhale when pushing against the resistance and inhale when lowering the weight ( don t hold your breath)

20 SAFETY FACTORS FOR WEIGHT TRAINING 7. Use correct form to prevent injury and lesson weights if technique is not maintained during the exercise 8. Keep weight close to the body when lifting from the floor to the chest 9. Maintain a balance position with feet spread shoulder width apart 10. Prevent straining the back muscles by keeping the back straight and the hips below the shoulders 11. Take the exercise through a full range of motion to increase flexibility 12. Muscles work in pairs at the joint. Work both sides for balance growth

21 SAFETY FACTORS FOR WEIGHT TRAINING 13. Use a two count to lift the weight and a four count to lower the weight 14. Always execute your lifts in the same sequence so fatigue is relatively the same throughout the workout 15. Always use spotters (especially on the bench press to avoid being pinned) 16. Prevent knee injuries by avoiding deep-knee bends while squatting. Go to sitting position or right angle

22 Review Questions 1. A weight workout that stresses muscular strength is one where the lifter does low weights with high repetitions. True or False? 2. The principle of specificity states that you must do specific exercises to physical fitness in specific body parts. True or False? 3. You should use a spotter when using free weights. True or False?

23 Review Questions (cont.) 4. A weight workout that stresses muscular endurance is one where the lifter does low weight with high repetitions. True or False? 5. When strength training you should work the same muscle group: A. everyday B. 5 days a week C. every other day D. 2 days in a row 6. Repetitions (reps) are the number of times you lift a weight within one set. True or False?

24 Review Questions (cont.) 7. An advantage of weight lifting using exercise weight machines is that they: A. are expensive to buy B. are expensive to maintain C. require less skill D. require a spotter 8. In order to safely strength train, you should: A. Hold your breath B. Lift as much weight as possible without worrying about form C. Use correct form to help prevent injury D. Assume that all equipment is safe

MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE

MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week. His muscles became stronger, allowing