National Health Goals

Introduction

Factors Influencing Strength and Muscular Endurance

• There are three types of muscle tissue.
• Leverage is an important mechanical principle that influences strength
• Skeletal muscle tissue consists of different types of fibers that respond and adapt differently to training.
• Muscular endurance and strength are part of the same continuum.
• Genetics, gender, and age effect muscle fitness performance.
• Muscular endurance is related to cardiovascular endurance, but it is not the same thing.

Health Benefits of Muscle Fitness and Resistance Exercise

• Good muscle fitness is associated with reduced risk of injury.
• Good muscle fitness is associated with good posture and reduced risk of back problems.
• Good muscle fitness can bring about improved athletic performance.
• Good muscular fitness is associated with wellness and quality of life.
• Resistance exercise is associated with reduce risk of osteoporosis.
• PRE contributes to weight control and looking your best.
• Core strength is increasingly viewed as an important health parameter.

Types of PRE

• There are different types of PRE, and each has some advantages and disadvantages.
• Plyometrics is a form of isotonic exercise that promotes athletic performance.
• Functional balance training is a specialized form of training aimed at improving core strength and balance.

Resistance Training Equipment

• Free weights are the most commonly used equipment for resistance exercise.
• Resistance training machines offer many advantages for overall conditioning
• Many resistance training exercises can be done with little or no equipment.

Progressive Resistance Exercise: How Much Is Enough?

• PRE is the best type of training for muscle fitness.
• The stimulus for strength is different than for muscular endurance.
• There are different thresholds and target zones for muscle fitness development.
• A combined strength/muscle endurance program is the best choice for most individuals.
• Circuit resistance training (CRT) is an effective way to build muscular endurance and cardiovascular endurance.
• Programs intended to slim the figure/physique should be of the muscular endurance type.
• Endurance training may have a negative effect on strength and power.

Training Principles for PRE

• The overload principle provides the basis for PRE.
• The muscle fitness workout should be based on the principle of progression.
• The principle of specificity applies to PRE.
• The principle of diminishing returns applies to resistance training.
• The principle of rest and recovery especially applies to strength development.
• The amount of exercise necessary to maintain strength is less than the amount needed to develop it.

Is There Strength in a Bottle?

• Anabolic steroids are used by some athletes and a significant number of non-athletes to enhance performance and build muscular bodies.
• Taking anabolic steroids is a dangerous way to build muscle fitness and is illegal.
• Injuries happen more easily and last longer in people who use steroids.
• Androstenedione and THG are not safe alternatives to steroids.
• Human growth hormone (HGH), taken to increase strength, may be even more dangerous than taking anabolic steroids.
• Creatine use is becoming increasingly popular among people training for strength development.
• The safety and efficacy of many strength-related dietary supplements are not established.

Guidelines for Safe and Effective Resistance Training

• There are many fallacies, superstitions, and myths associated with resistance training.
• There is a proper way to perform.
• Beginners should emphasize lighter weights and progress their program gradually.
• Use good technique to reduce risks of injury and to isolate the intended muscles.
• Perform lifts in a slow and controlled manner to enhance both effectiveness and safety.
• Provide sufficient time to rest during and between workouts.
• Include all body parts and balance the strength of antagonist muscle groups.
• Customize your training program to fit your specific needs.

Strategies for Action

• An important step in taking action for developing and maintaining muscle fitness is assessing your current status.
• Many factors other than your own basic abilities affect muscle fitness test scores.
• Choose exercises that build muscle fitness in the major muscle groups of the body.
• Keeping records of progress is important to adhering to a PRE program.

Web Resources

Suggested Readings