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Chapter 4 Muscular Strength and Endurance

Page history last edited by Helena Baert 11 years, 6 months ago

Powerpoint:  FC_Ch4_helena.ppt

Wiki pages:

Benefits of Muscular Strength

Muscle Recovery

Soreness In Muscles


Chapter 4: Muscular Strength and Endurance


-muscles consist of many muscle fibers connected in bundles

-muscles are made up of myofibrils

-strength training increases the number of myofibrils and the size of the muscle fibers= hypertrophy

-the reverse system is atrophy=smaller muscles and inactivity


Skeletal Muscle Tissue

Muscle Fibers

            *Slow twitch

                        -fatigue resistance

                        -don’t contract as fast

                        -rely on oxidative energy


            *Fast twitch

                        -contract rapidly

                        -fatigue quicker

                        -non-oxidative energy

                        -power and strength


Motor Units

-nerves connected to muscle fibers that are recruited to initiate movement and exert force




Physiological Effects

-increase muscle mass and size of muscle

-increase utilization and coordination of motor units

-increase strength of tendons, ligaments, and bones

-increase storage of fuel of blood supply to muscles



-improve performance, bone & muscle health

-injury & disease prevention

-manage weight


Assessing Muscular Strength & Endurance

muscle strength- repetition movement of max you can lift


muscle endurance- repetition movement of counting number of reps


Types of Strength Training Exercises

-Static (isometric) Exercises- muscle contraction w/o a change in the length of the muscle

            ex. tightening muscles while sitting

-Dynamic (isotonic) Exercises- muscle contraction w/ changing the length of the muscle

            1. concentric- muscle applies force as it shortens

            2. eccentric- muscle applies force as it lengthens


Plyometrics-jumping with knee tucks, core, and stability balls


Creating a Program

-choose equipment

            -free weights- more care, balance, coordination

            -machines- resistance provided, easier, safer


FITT principle

Frequency-days per week

Intensity-amount of resistance

Time-number of reps and sets

Type-muscle groups



-2-3 days per week with 1 day of rest between workouts



-strength- lift heavy weight with low reps 1-5

-endurance- lift light weights with high reps 15-20

-general- lift moderate weights and moderate reps 8-12





-heavy 1-5 reps=strength

-light- 15-20 reps=endurance

-general 8-12 reps=both



8-10 different exercises

work all muscle groups



Make progress

-to start= choose weight for 8-10 reps

-to progress= choose weights of 12 reps or more

-have good form and track your progress


Muscle System






-gluteus maxims (buttocks)


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