Muscular strength muscular endurance
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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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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)

Muscle fiber types energy system production of atp

Muscle Fiber Types & Energy System Production of ATP

Fiber “Predominant” Fuel

TypeEnergy SystemActivatedUsed

Slow Twitch Aerobic <60% Max HR Fat, CHO


Fast Twitch “A”Anaerobic 60%-80% Max HRCHO


Fast Twitch “B”Phosphagen ___%+ Max HRCr

(Explosive) 80%+ of 1 MR

Motor unit

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

Muscle contraction

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

Types of muscle contraction static isometric

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

Types of Muscle ContractionStatic (isometric)

Types of muscle contraction dynamic

Types ofMuscle ContractionDynamic

  • Muscle contraction with change in length of the muscle (movement at joint)

    1. Concentric: Muscle shortens

    2. Eccentric: Muscle lengthens

Concentric eccentric muscle shortens muscle lengthens

Concentric Eccentric(muscle shortens)(muscle lengthens)

Muscle balance

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%

Muscular training program terminology

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

General guidelines acsm

General Guidelines (ACSM)

  • Include both concentric and eccentric actions

  • Exercise large muscle groups before small ones and multi-joint exercises before single-joint exercises

Developing muscular strength

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 ___

Developing muscular endurance

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 ___

Developing general muscular fitness

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)



  • 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.

Breathing during lifting the valsalva effect

Breathing During Lifting & the Valsalva Effect

Breathing during resistance training

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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