CH4 Muscular Strength + Endurance

what is the best way to assess muscular endurance?

repetition maximum test

how many muscles are there in the human body?

600+

muscular function

1. to provide force (movement)

2. aid in flow of blood

3. help your heart beat

4. move bones

5. give you a shape

what are the three main types of muscles?

smooth, cardiac, skeletal

smooth muscle

responsible for moving food along digestive track, enlarging and contracting blood vessels + pupils

located on the walls of internal organs

involuntary movement

cardiac muscle

responsible for the contraction of the heart

involuntary

skeletal muscle

responsible for body movement

attached to the bone

voluntary

sliding filament theory

the muscle contracts when actin filaments slide over myosin filaments resulting in a shortening of the length of the sarcomeres and therefore the muscle fibers

actin and myosin filaments do not change length when muscle contracts, but slide past each other

as muscle fibers shorten at the same time, the whole muscle cntracts which makes the tendon pull on the bone it attaches to (movement at the point of insertion)

point of insertion

where the muscle is attached to the bone that does move

point of origin

where the muscle is attached to the bone that does not move, stays in a fixed position

agonist/prime mover

muscle that contracts, main muslce group for the movement o

antagonist

muscle that relaxes as the agonist moves

types of muscle contraction

1. isometric

2. isotonic

   1. concentric

   2. eccentric

isometric muscle contraction

static contraction, length of muscle/joint angle does not change, known to lead torapid blood pressure rise

isotnic muscle contraction

moving contraction, muscle fattens, movement at the joint is present

concentric muscle contraction

muscle contracts and shortens against a resistance

eccentric muscle contraction

muscle is contracting and lengthening at the same time

strength

amount of force that a muscle can produce one time at a maximal effect, increase fiber size

endurance

ability to repeat a movement over an extended period of time, doesnt increase fiber size, makes muscle more efficient

what makes a msucle?

muscle fibers- individual muscle cells

motor units- nerve and muscle fibers it controls

what are the types of resistance training?

1. dynamic constant

2. dynamic progressive

3. dynamic variable

4. isokinetic

5. isometric

6. isotonic

dynamic constant training

constant resistance in the exercise that redirects itself (shoulder press machine)

dynamic progressive training

resistance increases as exercise progresses (resistance band)

dynamic variable training

resistance can be adapted to varying degrees (running w resistance band)

isokinetic

speed determines the resistance (tricep press into bicep curl)

isometric training

resistance force = contraction force, muscle doesnt shorten or lengthen (pushing weight against hands against a wall)

isotonic training

resistance is constant in the negative of the exercise (preacher curl against a bench)

type 1 muscle fibers/slow twitch

produces aerobic energy, better blood supply, efficient and longtime movement, low oxidative

type 2/fast twitch

produces anaerobic energy, short burst of energy, highly oxidative

hypertrophy

gain of muscle tone

atrophy

loss of muscle tone

FITT for resistance training

Frequency- 2-3 days starting, 4-5 days ideally

Intensity- 60-70% of max starting, 70-90% of max ideally

Time- 1-3 sets w/ 8-12 reps (30s-1m) starting, 2-3 sets w/ 12-20+ reps for endurance, 2-6 reps w/ 2-5sets for strength

Type- weight machines, free weights, resistance tubing, medicine ball, body weight

order of resistance training

work larger muscle groups before going smaller, work multi joints before single joints, alternate upper and lower body between exercises, stagger between super sets