Muscular Strength

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Muscular Strength Endurance

• Kin/NuFS 163
• Mike Sullivan

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Muscular Strength and Endurance

• FIR Chapter 4

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Muscular Strength and Endurance

• Muscular Strength Amount of Force a muscle can
  produce with a single maximum effort
• Muscular Endurance The ability of a muscle or
  group of muscles to remain contracted (sustain a
  level of muscular force) or to contract repeatedly

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Muscle Physiology

• Muscles consist of many muscle fibers (cells
  connected in bundles
• Muscle Fibers are made up of myofibrils
• Strength Training increases the number of
  myofibrils and the size of the muscle fibers
  Hypertrophy
• Inactivity reverses process atrophy

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Muscle Hierarchy

• Muscle
• Fasiculi
• Fibers
• Myofibrils
• Myofiliments (myosin, actin)
• ELASTIC TISSUE (often overlooked, turns out to
  play a much larger role in muscle contraction)

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Sliding Filament Theory

• Not in Book
• Sarcomere
• ACTIN and Myosin Crossbridges
• Muscle Contraction

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Sarcomere
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ACTIN MYOSIN
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Muscle Contraction

• Nerve Impulse
• Calcium Release
• Cross Bridges formed
• Power Stroke of Myosin (ATP to ADP)
• Release of Bond (need ATP)

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Types of Muscle Contraction

• Isometric no change in length
• Used after surgery or to strengthen weakest point
• Limitations
• Hold for 6 Seconds (5 to 10 reps)
• Plyometrics - Isometric contraction is first step
• Seen in biarticular muscles

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Types of Muscle Contraction

• Isotonic (Dynamic)
• Concentric Shortening
• Eccentric Lengthening
• DOMS Muscle Damage, avoid eccentric first 5-10
  sessions
• Constant Resistance vs Variable Resistance
• Maximize Overload over full range of motion

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Types of Muscle Contraction

• Other
• Eccentric Loading
• Plyometrics
• Isometric -gt Eccentric -gt Concentric
• Role of Proprioceptors
• Speed Loading
• Isokinetic

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Muscle Fiber Types

• Type I (Slow Twitch Fibers)
• Endurance
• Oxygen energy system
• Type IIB (Fast Twitch Fibers)
• Power Fibers
• Anaerobic Energy Systems
• Type IIA (Fast Oxidative Glycolytic)

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Neuromuscular System

• Motor Unit
• Motor Neuron
• Innervated Muscle Fibers
• All or None Principle
• Recruitment

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Strength Gains

• At first CNS gains
• Then Hypertrophy gains (myofibrils not fibers)

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FITT Protocol

• F 2-3 nonconsecutive days
• I Just heavy enough to do 8-12 reps (70-80)
• T I Set 8-12 Reps
• T 8-10 exercises, Major Muscle Groups

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FITT Protocols
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Training Guidelines

• Specificity vs. Overload
• Correct Technique
• Breathing
• Controlled
• Opposing Muscle Groups
• Large to Small muscle groups
• Warm up Cool Down
• Safety

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Resistance Training Benefits

• Performance
• Preventing Injuries
• Body Composition
• Self Image
• Muscle and Bone Health
• Preventing Chronic Disease