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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 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 of movement at the joint) Tension is created.Muscle 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 movement at the joint) Tension is created.(muscle shortens) (muscle lengthens)


Muscle balance
Muscle Balance movement at the joint) Tension is created.

  • 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 movement at the joint) Tension is created.

  • 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) movement at the joint) Tension is created.

  • 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 movement at the joint) Tension is created.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
Developing movement at the joint) Tension is created.Muscular 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 movement at the joint) Tension is created.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 movement at the joint) Tension is created.

  • 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 & movement at the joint) Tension is created.the Valsalva Effect


Breathing during resistance training
Breathing During Resistance Training movement at the joint) Tension is created.

  • 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