Muscular Endurance And Muscular Strength Flashcards
Muscular endurance
-Ability to resist fatigue in strength performance of longer duration (aka strength endurance)
-Repetition of submaximal loads
Muscular endurance determines performance capacity in events that occur over longer periods of time, such as rowing, swimming and cross-country skiing
Muscular endurance is important in event that involve strength and endurance, including gymnastics, wrestling, boxing and downhill skiing
Repetitive contractions result in metabolic adaptations to provide a continuous supply of energy (what are the metabolic adaptations)
-increase # of mitochondria
-increased stored glycogen and fats
-increased aerobic enzymes especially for fat metabolism, thus conserving muscle glycogen
-increased capillaries ( oxygenated blood)
Maximal strength ( who is it important for, what is it doing)
the ability to perform maximal voluntary muscular contractions in order to overcome powerful external resistances
- maximal strength is important to athletes who are required to overcome the resistance of a parter or equipment
One repetition maximum
(1RM)
- the greatest force that can be exerted during one repition for a given contraction of muscles
Muscular endurance training favours muscle fibres with aerobic capabilities
-slow twitch fibers
Muscular endurance trading developed more efficient contractions
Issues related to the relationship between strength and endurance
vigorous cardiovascular training can lead to associated decrease in the diameter of fast-twitch muscle fibres; increased endurance can be associated with decreased muscle strength as a result of corresponding decrease in muscle volume.
-repetitive maximal strength training decreases endurance, but increase strength
-relatively high levels of both strength and endurance can be achieved either by training for strength and endurance insepreate training sessions or in combination
Relative strength
-the performance of athletes classified by weight, or athletes who must overcome their own body mass, depends on the proportion of maximal strength to body mass
Relative strength= maximal strength/body mass
Ex. Gymnast rely heavily on the development of relative strength
Health benefits of working out
-prevents low back problems
-decreased injury to joints and muscles
-postpones decrease in strength via age
-prevents bone loss
- makes daily activities easier
-increasing resting metabolic rate, for every pound of muscle, you expend 30-40 extra k-cals a day
Power
the ability to overcome external resistance by developing a high rate muscular contraction; also known as “speed-strength”
Strength vs. Power
-strength is the maximum force s muscle can generate in a single contraction
-power (speed strength or explosive strength)
Maximum forced a muscle can generate in a minimum time (rate of force development)
Power= force *velocity
The relationship between maximal strength and power
-fats twitch muscle fibres increase in diameter in response to high-resistance training
-development of maximal strength through hypertrophy of myofibrils
-improved intra-muscular coordination results in a progressive increase in the number of fast motor units that can be mobilized
-therefore maximal strength training can be beneficial to development of power
Before we begin power training we first must train
muscular endurance: low resistance, with fairly high repetitions
-contraction speed: low resistance with fast movement speed
-muscular trench to prepare the tissues for subsequent power training
How Strength can be increased and strength gain
-strength can be increased myogenicallly
-strength can be increased neurogenetically
-all strength gains increase tendon, strength, bones strength (density and architecture)
-all muscle mass gains increase resting metabolic rate
Repetitions per set for strength ( heavy resistance)
2-6
Repetitions for muscle bulk (heavy break)
6-10+
