Chapter 7 notes
Muscular Strength and Endurance – Chapter 7
A program designed to improve muscular strength and/or endurance through a series of progressive resistance (weight) training exercises that overload the muscular system and cause physiological development Benefits of strength training are numerous o Improvement and maintenance of everyday functional capacity o Optimal performance in daily activities o Higher resting metabolic rate o Decrease in fatty tissue around the muscles o Joint stabilization o Weight loss and maintenance o Blood sugar control o Increases bone density, prevents osteoporosis o Reduces high blood pressure, cholesterol, and triglycerides Strength training is very important for older adults o Strength promotes independent living more than any other fitness component o It promotes successful performance of activities of daily living Improves balance and restores mobility Makes lifting and reaching easier Decreases risk for injury and fall Stresses the bones and decreases risk for osteoporosis o Reduces sarcopenia Loss of lean body mass, strength, and function commonly associated with age o Increases metabolism All energy and material transformation that occur within living cells and necessary to sustain life o Increases muscle mass, or hypertrophy , which increases resting metabolism Amount of energy pan individual requires during resting conditions to sustain proper body function Muscle hypertrophy is greater in men than women Men have more muscle fibers and male hormones allow for greater hypertrophy of each fiber o Example: female gymnasts
One of the strongest athletes in the world per pound of body weight, yet are well-toned and graceful rather than bulky Women body builders appear to be bulky due to the workout they perform just prior to competition that fills the muscles with fluid so they appear larger
Assessment of muscular strength o Muscular strength Ability of muscle to exert maximum force against resistance. Tested by: One repetition maximum (1 RM) o Maximum amount of resistance an individual is able to lift in a single effort.