Table 4 Physiological adaptations to muscular strength, fitness and

.1 endurance

Muscular strength Muscular fitness Muscular endurance

1–6/8 repetition 8–12 repetition 12–30 repetition
maximum (RM) maximum (RM) maximum (RM)
Heavy resistance Sub maximal Lighter resistance
100%–75% of 1RM resistance 75%–60% Below 60% of 1RM
of 1RM
Anaerobic Creatine Anaerobic Anaerobic–aerobic
phosphate (ATP-CP) Glycogen/lactic acid Glycogen/anaerobic –
oxygen
Fast twitch Fast twitch – FOG FOG – Slow twitch
Power lifting Functional Endurance training
Physiological adaptations Physiological adaptations
Long term hypertrophy (increase in Muscle toning and some
size/bulk) of the fast twitch muscle hypertrophy. These fibres do not
fibres. have the same growth potential as
fast twitch fibres.
Neuromuscular efficiency Neuromuscular efficiency
Initial strength gains are usually a Initial adaptations will be in the
result of more efficient muscle fibre efficiency of fibre recruitment.
recruitment, which in turn results in
a stronger muscle contraction rather
than muscle growth.
Tendons and ligaments Capillaries and mitochondria
The strength of ligaments and The muscle cells respond to the
tendons improves contributing to build up of lactic acid increasing
better joint stability. the size and number of capillaries
and mitochondria.
 Cautionary note:
Maximal strength training is not recommended for groups. This type of
training should be taught in a personal training environment with the
provision of spotting.

Benefits of muscular fitness training (strength and

endurance)
Muscular fitness is essential for health. Some of the benefits include:

• Increased bone density and decreased risk of osteoporosis

• Increased lean tissue and improved metabolic rate (calorie burning)
• Increased strength of ligaments and tendons, reducing injury risk
• Improved posture and stability, reducing risk of low back pain
• Improved ability to carry out daily activities (lifting, pushing, pressing,
carrying) thus improving physical esteem
• Improved glucose tolerance, reducing risk of type 2 diabetes

Muscular fitness, strength and endurance are also essential components of

sport and athletics. A good all round level of muscular fitness is probably
required for participation in sport.
Different sports will also require some specific training emphasis
(strength or endurance) depending on the event. For example: power lifters
would need to focus on power and strength training while endurance
athletes would need to focus on endurance. This is because specific training
brings specific gains.

Training consideration for specific sports would need to include:

• The muscle(s) being used (upper limb – lower limb – trunk)

• The type of muscle contraction and range of motion (isometric – isotonic
– joint angle)
• The speed of contraction (fast – slow)
• The resistance and repetitions (strength – endurance)
• The energy system
The principles relating to muscle work will now be explored further.

Principles relating to muscle work

Muscles attach to the skeleton at different points. The different ends of the
muscle are called the origin and insertion. The origin of the muscle is
usually fixed and doesn’t move. It is usually positioned closer to the body
centre. The insertion is the part that moves and is usually positioned furthest
from the body centre.
Muscles have to cross over and pull on joints to create movement (see
Table 4.3 for specific joint/muscle movements). They work in pairs. As one
muscle contracts (prime mover) the opposite muscle will relax (antagonist).
Other muscles will also be working in either a fixating or synergistic role.