This document discusses the benefits and principles of strength training. It outlines how strength training can improve body composition, health, and quality of life. It describes methods for assessing muscular strength and endurance, and explains principles for effective strength training programs like overload, specificity, and progressive resistance. Guidelines are provided for safe and effective strength training to improve muscular fitness.

1. Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines
Chapter 7
Muscular
Strength and
Endurance
CHAPTER
OUTLINE

2. Key Terms
Muscular strength:
The ability of a muscle
to exert maximum force
against resistance (for
example,
1 repetition maximum
[or 1 RM] of the bench
press exercise)
Muscular endurance:
The ability of a muscle
to exert submaximal
force repeatedly over
time
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

3. Benefits of Adequate
Strength Levels
Crucial for daily activities
Sitting, walking, running, lifting, recreational activities
Improves confidence
Posture, personal appearance, self-image
Helps develop sports skills
Promotes joint stability
Helps people cope more effectively in emergency
situations
Helps increase and maintain muscle
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

4. Benefits of Adequate
Strength Levels
Promotes psychological well-being
Results in higher resting metabolic rate
Promotes weight loss and maintenance
Lessens the risk for injury
Prevents osteoporosis
Reduces chronic low back pain, arthritic pain
Aids in childbearing
Improves cholesterol levels, may help lower blood
pressure and control blood sugar
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

5. Muscular Strength & Older Adults
Muscular strength might be the most
important component of physical fitness for
older adults
Adequate strength enhances quality of life by
Enhancing ability to perform activities of daily living
Improving balance and restoring mobility
Making lifting and reaching easier
Decreasing the risk for injuries and falls
Stressing the bones and preserving bone mineral
density (decreasing the risk for osteoporosis)
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

6. Strength and Metabolism
Strength training increases muscle mass
Muscle is metabolically active
Each additional pound of muscle tissue may
increase resting metabolism by up to 35
calories per day
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

7. Does not cause muscle hypertrophy as in men
Changes in body composition can lead to reduction in
inches but not body weight
Improved body appearance can be achieved through
strength training
7.1
Strength Training in Women
Post-strength training

8. Critical Thinking
What role should strength training have
in a fitness program?
Should people be motivated for the
health fitness benefits or should they
participate to enhance their body
image?
What are your feelings about individuals
(male or female) with large body
musculature?
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

9. Strength Tests
Hand grip test
Muscular endurance test
Muscular strength and endurance test
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

10. 7.1
Hand Grip Test
(isometric strength)

11. Fitness Categories Based on
Percentile Ranks
Percentile Rank Fitness Category
90 & up Excellent
70-80 Good
50-60 Average
30-40 Fair
20 & below Poor
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

12. Muscular Endurance Test
Bench jump
Modified dip (men)
Modified push-up (women)
Abdominal curl-up or abdominal crunch
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

13. A percentile rank is given for each exercise
according to the number of repetitions performed
7.2
Muscular Endurance Scoring Table

14. Final Test Score
Individual Test Score Strength Fitness Category
Percentile Rank Points Total Points Category
90 & up Excellent 5 13 & up Excellent
70–80 Good 4 10–12 Good
50–60 Average 3 7–9 Average
30–40 Fair 2 4–6 Fair
20 & belowPoor 1 3 & below Poor
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

15. Muscular Strength and
Endurance Test
Use selected percentages of body weight to determine the
resistance to be lifted
Perform as many repetitions as possible
No fitness categories based on the number of repetitions
performed
Percentile ranks may be slightly off based on strength equipment
used due to lack of standardization in the amount of resistance
provided by different strength-training equipment
Test is useful to assess changes in fitness from pre- to post-test
according to the final number of repetitions performed
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

16. 7.4
Muscular Strength & Endurance:
Resistance Requirements

17. A percentile rank is based on the number of
repetitions performed
7.3
Muscular Strength & Endurance Scoring Table

18. Final Test Score
Individual Test Score Strength Fitness Category
Percentile Rank Points Total Points Category
90 & up Excellent 5 25 & up Excellent
70–80 Good 4 19-24 Good
50–60 Average 3 13-18 Average
30–40 Fair 2 7-12 Fair
20 & belowPoor 1 6 & below Poor
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

19. Factors That Affect Strength
Neural stimulation
Muscle fiber types
Slow twitch (aerobic)
Fast twitch (anaerobic/strength)
Overload principle
Specificity of training
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

20. Key Terms
Overload principle:
States that the demands
placed on a system
(cardiorespiratory or
muscular) must be
increased systematically
and progressively over
time to cause
physiological
development
Progressive
resistance training:
Implies a gradual
increase in resistance
over a period of time
Specificity of training:
Training must
specifically involve the
muscle(s) or system(s)
the person is attempting
to improve
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

21. Key Terms
Isometric training: Strength-
training method in which
muscle contraction produces
little or no movement because
the person pushes or pulls
against an immovable object
Isokinetic training: Strength-
training method in which the
speed of the muscle
contraction is kept constant
because the equipment
(machine) provides resistance
that matches the user’s force
throughout the range of
motionDynamic training: Strength-
training method referring to a
muscle contraction with
movement
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

22. Key Terms
Concentric: Shortening
of a muscle during
muscle contraction
Eccentric: Lengthening
of a muscle during
muscle contraction
Positive resistance: The
lifting, pushing, or
concentric phase of a
repetition during the
performance of a strength-
training exercise
Negative resistance: The
lowering or eccentric
phase of a repetition during
the performance of a
strength-training exercise
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

23. Key Terms
Free weights: Barbells
and dumbbells
Fixed resistance: Type of
exercise in which a
constant resistance is
moved through a joint’s
full range of motion
Variable resistance:
Strength training that
requires machines
equipped with mechanical
devices that provide
differing amounts of
resistance through the
range of motion
Volume (in strength
training): The sum of all
the repetitions performed
multiplied by the
resistances used during a
strength-training session
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

24. Key Terms
Circuit training:
Alternating exercises by
performing them in a
sequence of three to six
or more exercises
Overtraining: An
emotional, behavioral,
and physical condition
marked by increased
fatigue, decreased
performance, persistent
muscle soreness, mood
disturbances, and
feelings of staleness or
burnout as a result of
excessive physical
training
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

25. Key Terms
Plyometric exercise:
Explosive jump training
incorporating speed and
strength training to
enhance explosiveness
Pilates: A training
program that uses
exercises designed to
help strengthen the
body’s core by
developing pelvic
stability and abdominal
control coupled with
focused breathing
patterns
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

26. Strength-Training Principles
Mode
Isometric
Dynamic (w/o weights,
free weights, weight
machines, isokinetic)
Resistance (weight to
be lifted)
Muscular strength: 3 to12
repetition maximum
Muscular endurance:
More than 12 repetitions
Sets
1 to 6 sets (8 for body
building) per exercise
(see Table 7.4
guidelines)
Frequency
2 to 3 times per week
(more often if split body
routines are used and up
to 12 times per week for
body building programs)
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

27. Strength-Training Guidelines for
Health-Fitness
Mode: 8 to 10 dynamic strength-training
exercises involving major muscle groups
Resistance: Enough resistance to perform 8
to 12 repetitions to near-fatigue (10 to 15
repetitions for older and more frail individuals)
Sets: A minimum of 1 set (3 are
recommended)
Frequency: At least two times per week
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

28. 7.4Guidelines for Various Strength-
Training Programs

29. Creatine and America’s Youth

30. Core Strength Training
The trunk (spine) and pelvis are the “core”
of the body
Core muscles include abdominal muscles,
hip muscles, and spinal muscles
These muscle groups are responsible for
maintaining the stability of the spine and
pelvis
Many major muscle groups of legs,
shoulders, and arms attach to the core
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

31. Core Strength Training
A strong core allows a person to
Perform activities of daily living with greater ease
Improve sports performance through a more effective
energy transfer from large to small body parts
Decrease the incidence of low back pain
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

32. 7.6
Major Muscles
1. Temporalis (closes jaw)
2. Masseter (flexes jaw)
3. Sterno-cleido-mastoid (rotates head)
4. Intercostals (breathing)
5. Pectoralis minor (abducts ribs)
6. Biceps brachii (flexes elbow)
7. Serratus (adducts shoulder)
8. Rectus abdominus
9. Deep flexors (flexes fingers)
10. Internal oblique (flattens abdomen)
11. Tendons from forearm flexors
to fingers
12. Sartorius (rotates thigh)
13. Rectus femoris (extends knee)
14. Gastrocnemius (points toe, flexes knee)
15. Soleus (points toe)
16. Tendons of toes

33. 7.6
Major Muscles
17. Frontalis (raises eyebrow)
18. Orbicularis oculi (closes eye)
19. Orbicularis oris (purses lips)
20. Throat muscles (aids swallowing)
21. Pectoralis major (adducts arm)
22. Deltoid (abducts arm)
23. Brachialis (flexes arm)
24. External oblique (flattens abdomen)
25. Superficial flexors (flexes fingers)
26. Vastus lateralis (extends knee)
27. Vastus medialis (extends knee)
28. Tibialis anterior (raises feet)

34. 7.6
Major Muscles
29. Extensors of forearm
30. Deltoid
31. Triceps
32. Latissimus dorsi
33. Serratus posterior inferior
34. Splenius capitus
35. Sternomastoid
36. Trapezius
37. Gluteus maximus
38. Tendons from forearm extensors
to fingers
39. Biceps femoris
40. Semitendonosus
41. Gastrocnemius
42. Tendon of Achilles

35. Critical Thinking
Your roommate started strength
training last year and has seen
good results. He is now strength
training almost daily and taking
performance-enhancing
supplements in hopes of
accelerating results. What are
your feelings about his program?
What would you say (and not say)
to him?
Benefits of Strength TrainingChanges in Body CompositionAssessment of Muscular Strength and EndurancePrinciples Involved in Strength TrainingExercise Guidelines

36. Strength Training:
Exercise Guidelines
Select exercises that will involve all major muscle groups
Select exercises that will strengthen the core
Never lift weights alone
Warm up properly prior to lifting weights
Use proper lifting technique for each exercise
Benefits of Strength TrainingChanges in
Body
Composition
Assessment of
Muscular Strength
and Endurance
Principles Involved
in Strength
Training
Exercise
Guidelines

37. Strength Training:
Exercise Guidelines
Maintain proper body balance while lifting
Exercise larger muscle groups before exercising smaller
muscle groups
Exercise opposing muscle groups for a balanced
workout
Breathe naturally; inhale during the eccentric phase and
exhale during the concentric phase
Avoid holding your breath while straining to lift a weight
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of
Muscular Strength
and Endurance
Principles Involved
in Strength
Training
Exercise
Guidelines

38. Strength Training:
Exercise Guidelines
Allow adequate recovery time between sets
of exercises
Discontinue training if you experience unusual
discomfort or pain
Use common sense on days when you feel fatigued or
when performing sets to complete fatigue
Stretch out for a few minutes at the end of each
strength-training session
Benefits of
Strength
Training
Changes in
Body
Composition
Assessment of
Muscular Strength
and Endurance
Principles Involved
in Strength
Training
Exercise
Guidelines

39. End of Chapter