Developing Muscular Strength and Endurance

Vocabulary

  • Muscle fatigue: A condition in which the muscle is no longer able to contract; usually caused by a lack of energy due to overexertion.

Components of a Weight-Training Program

  • Overload

  • Progression

  • Specificity

  • Regularity

  • Recovery

  • Balance

  • Variety

Overload

Increase amount of activity

  • Weight

  • Duration

  • Speed

  • Distance

Progression

  • Gradually increase amount and type of stimulus applied to each exercise

Specificity

  • Type of training will affect how the body changes

Regularity

  • Evenly spaced practice sessions

  • Three times a week

Recovery

  • Rest needed for recovery

  • Recovery aids progression

Balance

  • Work all of the major muscle groups in upper and lower body

  • Work opposite sides of muscle groups

Variety

  • Variety produces better results; prevents boredom

  • Change the exercises

  • Alter the volume and intensity

  • Use different equipment

The FITT Principle

  • A complete weight-training program works all of the major muscle groups

  • 8-10 exercises for a complete workout

  • Use the FITT principle to set up workout parameters

F

  • Frequency

I

  • Intensity

T

  • Time

T

  • Type

Developing Muscular Strength

Weight

  • Should be relatively heavy

Challenging

  • Still allow proper form

Developing Muscular Strength

  • Choosing the right weight

  • Light enough to perform 3-7 repetitions correctly

  • Heavy enough so the eighth repetition would be impossible

  • Muscle fatigue

0-2 Reps

  • Too heavy

3-7 Reps

  • Just right

8+ Reps

  • Too light

3 work outs per muscle group a week

  • At least one of day rest between each

  • 3-5 set of each lift

Monday

  • 3-7 Reps

  • 3-5 Sets

Tuesday

  • Rest

Wednesday

  • 3-7 Reps

  • 3-5 Sets

Thursday

  • Rest

Friday

  • 3-7 Reps

  • 3-5 Sets

Frequency

  • 3 workouts per muscle group each week

Intensity

  • Relatively heavy weight

Time

  • 3-5 Sets

  • 3-7 Reps

Type

  • Building muscular strength

Developing Muscular Endurance

  • Select weight that can be lifted for 12 - 20 repetitions

  • If weight can be lifted for 20 reps over three sets

  • Increase amount of weight

  • 3-5 workouts per muscle group a week

  • Fewer workouts for compound exercises

  • At least one day of rest between each

  • 2-4 sets of each lift

Monday

12-20 Reps

2-4 Sets

Tuesday

Rest

Wednesday

12-20 Reps

2-4 Sets

Thursday

Rest

Friday

12-20 Reps

2-4 Sets

Saturday

Rest

Sunday

12-20 Reps

2-4 sets

Frequency

3-5 workouts per muscle group each week

Intensity

Relatively light weight

Time

2-4 Sets

12-20 Reps

Type

Building muscular endurance

Developing Muscular Strength AND Endurance

  • 3 workouts per muscle group a week

  • At least one day of rest between each

For each lift:

  • 8-12 max Reps

  • 2-4 Sets

Monday

  • 8-12 Reps

  • 2-4 Sets

Tuesday

  • Rest

Wednesday

  • 8-12 Reps

  • 2-4 Sets

Thursday

  • Rest

Friday

  • 8-12 Reps

  • 2-4 Sets

Frequency

  • 3 workouts per muscle group each week

Intensity

  • Moderate weight

Time

  • 2-4 Sets

  • 8-12 Reps

Type

  • Building muscular strength and endurance

Methods of Assessment

Assessing muscular strength

  • Maxing out

  • Prediction of 1 rep max

Assessing muscular endurance

  • Fixed percentage of 1 rep max method

  • Absolute method

  • Callisthenic type tests

Maxing Out

  • Do a one repetition max (1 RM)

  • “Maxing out” means lifting the heaviest weight possible

  • 1 RM

  • Must maintain lift form

Benefit

  • No calculation or estimation

Drawback

  • Possibly inaccurate

  • Affected by illness or discomfort

How to Max Out

1 warm-up set

  • 8-10 reps

  • 40% to 50% of predicted max

1 complete set

  • 5-7 reps

  • 80% of predicted max

1 rep with attempted max

  • Add light weight after each successful max attempt until failure

  • 3 minutes rest between each attempt

Predicting 1 RM

  • Uses percentage of weight and reps to predict 1 RM

  • Charts and calculators are available

  • Books

  • Online

Benefit

  • No worrying of selecting wrong weight for the max attempt

Drawback

  • There are questions on accuracy since muscular endurance plays a role

75 lbs for 9 repetitions

  • 96-lb for 1 RM

180 lbs for 8 repetitions

  • 223-lb 1 RM

256 lbs for 3 repetitions

  • 271-lb 1 RM

Fixed Percentage of 1 RM Method

  • Use 50%-70% of the 1 RM and perform as many reps as possible before failure

Absolute Method

  • Use a fixed amount of weight

  • Perform as many successful attempts as possible until muscle failure

Callisthenic Type Test

Measurement exercises

  • Push-ups

  • Pull-ups

  • Curl-ups

Size is a factor in ability

  • Longer arms

  • More body weight