BUILDING MUSCULAR STRENGTH & ENDURANCE

INTRODUCTION

• Muscular fitness- ability of you musculoskeletal system to perform daily activities without fatigue
• Muscular strength- ability of your muscle group to contract with maximal force
• Muscular endurance- ability of a muscle contract repeatedly over an extended period of time
• Resistance training- stressed musculoskeletal system to enlarge muscle fibers and improve neural control of muscles

How do my muscles work?

KINDS OF MUSCLES

• 3 groups of muscles-
• Skeletal muscles- moves skeleton and produce heat, only voluntary muscles
• Cardiac muscle- pumps blood in heart
• Smooth muscles- line internal organs, move food

SKELETAL MUSCLES

• Tendons- sheet of connective tissue that draws together near the end of the muscle
• Muscle fibers- individual muscle cells
• Myofibrils- make up muscle fibers
• Sarcomeres- smallest area in a muscle fiber where everything required for contraction exists
• Slow-twitch muscle fibers- contract slowly, used for long periods before becoming fatigued
• Fast-twitch muscle fibers- contract quickly but become fatigued quickly
• Amount of fast twitch and slow twitch muscle fibers varies from person to person

MUSCLE CONTRACTION

• Motor unit- motor nerve which stimulates muscle fibers
• Vary in size, small motor units usually slow twitch fibers, large motor unit usually fast twitch

3 PRIMARY TYPES OF CONTRACRIONS

• Isotonic- consistent muscle tension during contraction, clear muscle movement
• Isometric- consistent muscle tension, no visible movement
• Isokinetic- consistent muscle contraction speed within moving body part, two kinds
• Concentric- occur when muscle is shortening
• Eccentric- occur when muscle is lengthening

How can regular resistance training improve my fitness and wellness?

INCREASES STRENGTH

• Neural improvements increase strength
• Increases muscle size caused by hypertrophy- increase in size or cross sectional area of protein filiments
• Stopping resistance training will lead to a decrease in muscle mass, known as atrophy

OTHER INCREASES

• Regular resistance training can also lead to increased muscle endurance
• Improves body composition, weight management, and body image
• Strengthens bones and protects them from injury
• Helps maintain physical function with aging and prevents sarcopenia- age related loss of skeletal muscle
• Lowers risk of developing cardiovascular disease
• Enhances performance in sports

How can I assess my muscular strength?

ASSESSING STRENGTH AND ENDURANCE

• 1RM Test- test maximum amount you can lift in 1RM
• Grip Strength Test- tests grip strength
• 20RM Test- Test maximum weight you can get in 20 RM
• Calisthenic Test- Uses calisthenics to determine endurance

How can I design my own resistance-training program?

SETTING UP A PROGRAM

• Set appropriate goals, which can be based off of either appearance or function
• Explore equipment, such as machines, free weights, alternate equipment, or possibly no equipment.
• It is also important to understand different types of programs
• There is traditional training, which involves doing sets and repetitions.

SETTING UP A PROGRAM CONT.

• Circuit weight training involves rotating around from station to station
• Plyometric exercise incorporates explosive exercise mimicking transition movements used in many sports
• You can also use whole body exercise training to train multiple muscle groups

SETTING UP A PROGRAM CONT.

• Determine the frequency for your exercise regiment
• Let muscles rest 48 hours before doing resistance training again
• Decide intensity of training based off your goals
• Choose number of sets and repetitions
• Choose an exercise which is appropriate for you

SETTING UP A PROGRAM CONT.

• To ensure you reach your goals, track your progress to ensure you are making progress
• As you advance and change, your program should adapt to your needs

What precautions should I take to avoid resistance training injuries?

AVOIDING INJURY

• Follow training guidelines
• Be sure you warm up and cool down properly
• Know how to train safely with weights
• Get advice from qualified professionals
• Use different guidelines if you are disabled

Is it risky to use supplements for muscular fitness?

SUPPLEMENTS

• Anabolic steroids, DHEA, and Growth Horomones are negative steroids which come with many negative side affects
• Creatine, amino acid, and protein supplements can still benefit training but don't come with the side affects