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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

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

(Oxidative)

Fast Twitch “A” Anaerobic 60%-80% Max HR CHO

(Nonoxidative)

Fast Twitch “B” Phosphagen ___%+ Max HR Cr

(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 dynamic
Types ofMuscle ContractionDynamic
  • Muscle contraction with change in length of the muscle (movement at joint)

1. Concentric: Muscle shortens

2. Eccentric: 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)
sarcopenia
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.
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