CONDITIONING

Muscular Endurance

Muscular Endurance is the ability of a muscle to perform work by continuing to raise and lower a sub-maximal load. It is characterized by low intensity long duration activities such as long distance running and swimming. In the case of strength training, as repetition maximums and loads allow for over 12 repetitions, greater emphasis is placed on muscular endurance. This is especially true for loads over 30 RM on the repetition continuum. Gains in strength diminish as the repetition range increases (7). However ,while training for muscular endurance strength will be gained if the progressive overload principal is applied.

Muscular Strength

Muscular Strength is the maximal force a muscle or muscle group can generate at a specific velocity (4). The amount of force generated depends on the bodies ability to recruit motor units (1,2,4,7). A motor unit consists of a motor neuron and the muscle fibers it enervates. Muscle force increases through the recruitment of more motor units, increasing the rate of firing (frequency), improving the coordination of firing (syncronisity) and increasing the cross sectional area of muscle fiber (muscle hypertrophy). Strength training improves these nueromusclar patterns and produces muscle hypertrophy. Initial strength gains are thought to be due mainly to improvements in neural factors, further strength gains are attributed to both neural factors and muscle hypertrophy (1,2,4,7). Increases in maximal strength are due mainly to neural factors and muscle hypertrophy is due to metabolic factors (2). Muscular hypertrophy does not always translate into greater muscle strength, but it can increases the potential for muscular strength and power. Because of these neural factors the biggest muscle are not always the strongest muscle.

Metabolic Conditioning

Metabolic conditioning is a process where specific activities are utilized to improve the body's ability to produce and store energy. The body produces energy Aerobically (with oxygen) and Anaerobic (without oxygen). Each method produces energy necessary for muscle contraction from adenosine triphosphate (ATP). Systems that produce ATP are classified specifically as the Oxidative system, Phsophagen system, Glycolysis system. One energy system maybe responsible for producing the majority of energy necessary for a particular activity, but each system is responsible for producing a portion of that energy. There is no distinct point where one system stops producing energy. Transition from one energy system as the major supplier to another is gradual (2).

 

Go to Conditioning Part 2--Aerobic Conditioning

Go to Conditoning Part 3--Anaerobic Conditioning