Chapter four

Muscular Strength and Endurance

• Objectives:
• Describe muscular structure
and function
• Identify types of muscles
• Describe an effective
resistance exercise program
• Assess your muscular strength
and endurance
• Understand the dangers of
supplements

This Photo by Unknown Author is licensed under CC BY-SA-NC

 Building Muscular Strength
This Photo by Unknown Author is licensed under CC BY
and Endurance
Explain Explain the benefits of resistance training for older people.

Define Define the difference types of muscle contraction.

Identify Identify the various systems of dynamic and static exercise training

Describe Describe the limitations of isometric exercise training.

Explain Explain the advantages and disadvantages of circuit resistance training.

Define Define each of the principles of resistance training.

Describe Describe short and long-term effects of anabolic steroid use.

Describe Describe the health benefits of resistance training.

Describe Describe the progressive resistance technique that increases muscle endurance.
Muscular Strength
and Endurance
Muscles are used for movement in the body. The largest portion of
energy expenditure in the body happens in muscles while helping
us perform daily activities with ease and improving our wellness.
Muscular strength is the amount of force that a muscle can
produce one time at a maximal effort, and muscular endurance is
the ability to repeat a movement over an extended period of time.
Resistance training is the method of developing muscular strength
and muscular endurance, which in turns improves wellness. This
chapter explores many ways to resistance train. However,
achieving the best muscular performance requires the assistance
of a trained professional.

For more information on muscular fitness and endurance, please

click on the link below:

Muscular Strength and Endurance

Muscular Physiology

Muscles are highly specialized to contract forcefully. Muscles are powered by

muscle cells, which contract individually within a muscle to generate force. This
force is needed to create movement.

There are over 600 muscles in the human body; they are responsible for every
movement we make, from pumping blood through the heart and moving food
through the digestive system, to blinking and chewing. Without muscle cells,
we would be unable to stand, walk, talk, or perform everyday tasks.

Types of Muscle

There are three types of muscle:

• Skeletal Muscle : Responsible for body movement.

• Cardiac Muscle : Responsible for the contraction of the heart.

• Smooth Muscle : Responsible for many tasks, including movement of

food along intestines, enlargement and contraction of blood vessels, size
of pupils, and many other contractions.
 Skeletal muscles are attached to the skeleton and are responsible for the movement of our limbs, torso, and
Skeletal Muscle Structure head. They are under conscious control, which means that we can consciously choose to contract a muscle and
can regulate how strong the contraction actually is. Skeletal muscles are made up of a number of muscle fibers.
and Function Each muscle fiber is an individual muscle cell and may be anywhere from 1 mm to 4 cm in length. When we
choose to contract a muscle fiber—for instance we contract our bicep to bend our arm upwards—a signal is
sent from our brain via the spinal cord to the muscle. This signals the muscle fibers to contract. Each nerve will
control a certain number of muscle fibers. The nerve and the fibers it controls are called a motor unit. Only a
https://blogs.ncl.ac.uk/ka small number of muscle fibers will contract to bend one of our limbs, but if we wish to lift a heavy weight then
many more muscles fibers will be recruited to perform the action. This is called muscle fiber recruitment.
tarzynapirog/musculoskel
Each muscle fiber is surrounded by connective tissue called an external lamina. A group of muscle fibers are
etal-system/ encased within more connective tissue called the endomysium. The group of muscle fibers and the
endomysium are surrounded by more connective tissue called the perimysium. A group of muscle fibers
https://blogs.ncl.ac.uk/ka surrounded by the perimysium is called a muscle fasciculus. A muscle is made up of many muscle fasciculi,
which are surrounded by a thick collagenous layer of connective tissue called the epimysium. The epimysium
tarzynapirog/skeletal- covers the whole surface of the muscle.

muscle-structure-and- Muscle fibers also contain many mitochondria, which are energy powerhouses that are responsible for the
aerobic production of energy molecules, or ATP molecules. Muscle fibers also contain glycogen granules as a
function/ stored energy source, and myofibrils, which are threadlike structures running the length of the muscle fiber.
Myofibrils are made up of two types of protein: 1) Actin myofilaments, and 2) myosin myofilaments. The actin
and myosin filaments form the contractile part of the muscle, which is called the sarcomere. Myosin filaments
are thick and dark when compared with actin filaments, which are much thinner and lighter in appearance. The
actin and myosin filaments lie on top of one another; it is this arrangement of the filaments that gives muscle its
striated or striped appearance. When groups of actin and myosin filaments are bound together by connective
tissue they make the myofibrils. When groups of myofibrils are bound together by connective tissue, they make
up muscle fibers.

The ends of the muscle connect to bone through a tendon. The muscle is connected to two bones in order to
allow movement to occur through a joint. When a muscle contracts, only one of these bones will move. The
point where the muscle is attached to a bone that moves is called the insertion. The point where the muscle is
attached to a bone that remains in a fixed position is called the origin.
 Skeletal Muscle
Structure Systems
&Function

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 Muscles are believed to contract through a process called the Sliding Filament Theory. In this theory, the muscles contract when
actin filaments slide over myosin filaments resulting in a shortening of the length of the sarcomeres, and hence, a shortening of the
muscle fibers. During this process the actin and myosin filaments do not change length when muscles contract, but instead they
slide past each other.

During this process the muscle fiber becomes shorter and fatter in appearance. As a number of muscle fibers shorten at the same

How Muscles time, the whole muscle contracts and causes the tendon to pull on the bone it attaches to. This creates movement that occurs at the
point of insertion.

For the muscle to return to normal (i.e., to lengthen), a force must be applied to the muscle to cause the muscle fibers to lengthen.

Contract This force can be due to gravity or due to the contraction of an opposing muscle group.

Skeletal muscles contract in response to an electric signal called an action potential. Action potentials are conducted along nerve
cells before reaching the muscle fibers. The nerve cells regulate the function of skeletal muscles by controlling the number of action
potentials that are produced. The action potentials trigger a series of chemical reactions that result in the contraction of a muscle.

When a nerve impulse stimulates a motor unit within a muscle, all of the muscle fibers controlled by that motor unit will contract.
When stimulated, these muscle fibers contract on an all-or-nothing basis. The allor-nothing principle means that muscle fibers either
contract maximally along their length or not at all. Therefore, when stimulated, muscle fibers contract to their maximum level and
when not stimulated there is no contraction. In this way, the force generated by a muscle is not regulated by the level of contraction
by individual fibers, but rather it is due to the number of muscle fibers that are recruited to contract. This is called muscle fiber
recruitment. When lifting a light object, such as a book, only a small number of muscle fibers will be recruited. However, those that
are recruited will contract to their maximum level. When lifting a heavier weight, many more muscle fibers will be recruited to
contract maximally.

When one muscle contracts, another opposing muscle will relax. In this way, muscles are arranged in pairs. An example is when you
bend your arm at the elbow: you contract your bicep muscle and relax your tricep muscle. This is the same for every movement in
the body. There will always be one contracting muscle and one relaxing muscle. If you take a moment to think about these simple
movements, it will soon become obvious that unless the opposing muscle is relaxed, it will have a negative effect on the force
generated by the contracting muscle.

A muscle that contracts and is the main muscle group responsible for the movement, is called the agonist or prime mover. The
muscle that relaxes is called the antagonist. One of the effects that regular strength training has is an improvement in the level of
relaxation that occurs in the opposing muscle group. Although the agonist/antagonist relationship changes, depending on which
muscle is responsible for the movement, every muscle group has an opposing muscle group.

Below are examples of agonist and antagonist muscle group pairings:

 1 of 1
How Muscles
Contract
 Types of Isotonic Contraction

1 of 2
• Concentric
This is when the muscle contracts and shortens against a resistance. This may be
referred to as the lifting or positive phase. An example would be the lifting phase of

How Muscles
the bicep curl.

• Eccentric

Contract This occurs when the muscle is still contracting and lengthening at the same time. This
may be referred to as the lowering or negative phase.

Muscle Fiber Types

Not all muscle fibers are the same. In fact, there are two main types of muscle fiber:

• Type I
Often called slow-twitch or highlyoxidative muscle fibers

• Type II
Often called fast-twitch or lowoxidative muscle fibers Additionally, Type II muscle fibers
can be further split into Type IIa and Type IIb. Type IIb fibers are the truly fast twitch
fibers, whereas Type IIa are in between slow and fast twitch. Surprisingly, the
characteristics of Type IIa fibers can be strongly influenced by the type of training
undertaken. Following a period of endurance training, they will start to strongly
resemble Type I fibers, but following a period of strength training they will start to
strongly resemble Type IIb fibers. In fact, following several years of endurance training
they may end up being almost identical to slow-twitch muscle fibers.
 Type I (Slow-Twitch Muscle Fibers)

Slow-twitch muscle fibers contain more mitochondria, the organelles that produce aerobic
energy. They are also smaller, have better blood supply, contract more slowly, and are more
fatigue resistant than their fast-twitch brothers. Slow-twitch muscle fibers produce energy,
primarily, through aerobic metabolism of fats and carbohydrates. The accelerated rate of
aerobic metabolism is enhanced by the large numbers of mitochondria and the enhanced
blood supply. They also contain large amounts of myoglobin, a pigment similar to hemoglobin
that also stores oxygen. The myoglobin provides an additional store of oxygen for when oxygen
supply is limited. This extra oxygen, along with the slow-twitch muscle fibers’ slow rate of
contraction, increases their endurance capacity and enhances their fatigue resistance. Slow-
twitch muscle fibers are recruited during continuous exercise at low to moderate levels.

Type IIb (Fast-Twitch Low-oxidative Muscle Fibers)

1 of 3
These fibers are larger in size, have a decreased blood supply, have smaller mitochondria and
less of them, contract more rapidly, and are more adapted to produce energy anaerobically
(without the need for oxygen) than slow-twitch muscle fibers. Their reduced rate of blood
supply, together with their larger size and fewer mitochondria, makes them less able to

How Muscles produce energy aerobically, and are therefore, not well suited to prolonged exercise. However,
their faster rate of contraction, greater levels of glycogen, and ability to produce much greater
amounts of energy anaerobically make them much more suited to short bursts of energy.

Contract Because of their greater speed of contraction and reduced blood supply, they are far less
fatigue resistant than slowtwitch fibers, and they tire quickly during exercise.

Numbers of Slow and Fast-Twitch Fibers

The number of slow and fast-twitch fibers contained in the body varies greatly between
individuals and is determined by a person’s genetics. People who do well at endurance sports
tend to have a higher number of slow-twitch fibers, whereas people who are better at sprint
events tend to have higher numbers of fast-twitch muscle fibers. Both the slow twitch and fast-
twitch fibers can be influenced by training. It is possible through sprint training to improve the
power generated by slow twitch fibers, and through endurance training, it is possible to
increase the endurance level of fast-twitch fibers. The level of improvement varies, depending
on the individual, and training can never make slow-twitch fibers as powerful as fasttwitch, nor
can training make fast-twitch fibers as fatigue resistant as slow-twitch fibers.
 Cardiac muscle cells are only found in the heart. They are
elongated and contain actin and myosin filaments, which
form sarcomeres; these join end to end to form myofibrils.
Cardiac The actin and myosin filaments give cardiac muscle a
striated appearance. The striations are less numerous than
Muscle in skeletal muscle. Cardiac muscles contain high numbers
of mitochondria, which produce energy through aerobic
Structure metabolism. An extensive capillary network of tiny blood
vessels supply oxygen to the cardiac muscle cells. Unlike
and the skeletal muscle cells, the cardiac cells all work as one
unit, all contracting at the same time. In short, the
Function sinoatrial node at the top of the heart sends an impulse to
the atrioventricular node, which sends a wave of
polarization that travels from one heart cell to another
causing them all to contract at the same time.
Smooth Muscle Structure and Function

Smooth muscle cells are variable in function and perform numerous roles within the
body. They are spindle shaped and smaller than skeletal muscle and contain fewer actin
and myosin filaments. The actin and myosin filaments are not organized into
sarcomeres, so smooth muscles do not have a striated appearance. Unlike other muscle
types, smooth muscle can apply a constant tension. This is called smooth muscle tone.
Smooth muscle cells have a similar metabolism to skeletal muscle, producing most of
their energy aerobically. As such, they are not well adapted to producing energy
anaerobically.1

•For more information on muscle physiology, click on the links below:

• Skeletal Muscle Physiology
•Fast Twitch versus Slow Twitch
• Actin and Myosin: the Romeo and Juliet of Muscle Cells
• Skeletal Muscles

• https://draxe.com/fitness-category/anatomy/#
Resistance
Exercise
Programing
 Resistance Exercise Program

1 of 1
Resistance
Exercise
Programing

Recommendations for Resistance

 ❑ Perform a minimum of 8 to 10 exercises that train the major muscle groups.

➢ Workouts should not be too long. Programs longer than one hour are associated with higher dropout
rates.
➢ Choose more compound, or multi-joint exercises, which involve more muscles with fewer exercises.

❑ Perform one set of 8 to 12 repetitions to the point of volitional fatigue.

➢ More sets may elicit slightly greater strength gains, but additional improvement is relatively small.

1 of 1 ❑ Perform exercises at least 2 days per week.

Recommendations for ➢ More frequent training may elicit slightly greater strength gains, but additional improvement is relatively small
since progress is made during the recuperation between workouts.
Resistance ❑ Adhere as closely as possible to the specific exercise techniques.

Training Exercise ❑ Perform exercises through a full range of motion.

➢ Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or
discomfort.

❑ Perform exercises in a controlled manner.

❑ Maintain a normal breathing pattern.

❑ If possible, exercise with a training partner.

➢ Partners can provide feedback, assistance, and motivation.

1 of 2 Position Stand on Progression Models in Resistance Training for Healthy Adults2

• Both concentric and eccentric muscle actions

Recommendations • Both single and multiple joint exercises

for Resistance • Exercise sequence o large before small muscle group exercises
o multiple-joint exercises before single-joint exercises

Training Exercise o higher intensity before lower

intensity exercises

• When training at a specific RM load

o 2-10% increase in load if one to
two repetitions over the desired number

• Training frequency o 2-3 days per week for novice and intermediate training
o 4-5 days per week for advanced
training

• Novice training o 8-12 repetition maximum (RM)

• Intermediate to advanced training o 1-12 RM using periodization* (strategic

implementation of specific training phases alternating between phases of stress and
phases of rest)
o eventual emphasis on heavy loading (1-6 RM)
o at least 3-min rest periods between sets
o moderate contraction velocity o 1-2 s concentric, 1-2 s eccentric

*For more information on using periodization for weight training, click on the link below:

Periodization for Weight Training

• Hypertrophy training o 1-12 RM in periodized fashion, with emphasis on the 6-12 RM

zone
o 1- to 2-min rest periods between sets
o moderate contraction velocity o higher volume, multiple-set
programs

• Power training (two general loading strategies): o Strength training

▪ use of light loads
Recommendations
for Resistance
Training Exercise
Benefits of Resistance
Training

Strength and Resistance Training Exercise

Strength and resistance training exercise is one of the four types of

exercise along with endurance, balance and flexibility. Ideally, all four
types of exercise would be included in a healthy workout routine and
AHA provides easy to follow guidelines for endurance and strength-
training in its Recommendations for Physical Activity in Adults.
They don’t all need to be done every day, but variety helps keep the
body fit and healthy, and makes exercise interesting. You can do a
variety of exercises to keep the body fit and healthy and to keep your
physical activity routine exciting.
The American Heart Association recommends strength training at least
twice per week.

Strengthening your muscles gives you the ability to perform everyday

activities and helps protect your body from injury. Stronger muscles
also lead to a boost in your metabolic rate, which means you’ll burn
more calories even when your body is at rest.
Don’t worry -- we’re not talking about professional bodybuilding.
Simple, weight- bearing exercises that use free weights, machines or
your body’s own resistance are the focus. You can do these workouts
separate from your cardio activity or add resistance on to an existing
workout. Choose the time and type of activity that works for you.
 The general guidelines for exercise order when training all major muscle groups in a
workout is as follows:
• Large muscle group exercises (i.e., squat) should be performed before
smaller muscle group exercises (i.e., shoulder press).

• Multiple-joint exercises should be performed before single-joint exercises.

Exercise • For power training, total body exercises (from most to least complex)
should be performed before basic strength exercises. For example, the
Order for most complex exercises are the snatch (because the bar must be moved
the greatest distance) and related lifts, followed by cleans and presses.
These take precedence over exercises such as
Resistance •
the bench press and squat.

Alternating between upper and lower body exercises or opposing (agonist–

Training antagonist relationship) exercises can allow some muscles to rest while the
opposite muscle groups are trained. This sequencing strategy is beneficial
for maintaining high training intensities and targeting repetition numbers.

• Some exercises that target different muscle groups can be staggered

between sets of other exercises to increase workout efficiency. For
example, a trunk exercise can be performed between sets of the bench
press. Because different muscle groups are stressed, no additional fatigue
would be induced prior to performing the bench press. This is especially
effective when long rest intervals are used.3
 Resistance Training Conclusion

The most effective type of resistancetraining routine employs a variety of techniques to create
a workout program that is complete and runs the gamut, from basic to specialized. Learning
different methods of training, different types of resistance, and the recommended order can
help you acquire a balanced, complete physique. That does not mean that these training
methods will help everybody to win competitions, but they will help you learn how to tune in
to your body and understand its functions through resistance and movement. This knowledge
and understanding develops a valuable skill, allowing you to become more adept at finding
what works best for you on any given day.

For additional information on resistance exercises, click on the links below:

Exercise Order for

Exercise and Muscle Directory

Muscular Strength and Endurance Activity

Resistance Training Supplements

Many active people use nutritional supplements and drugs in the quest for improved
performance and appearance. Most of these substances are ineffective and expensive, and
many are dangerous. A balanced diet should be your primary nutritional strategy.

Below are links that provide additional information about the use of supplements during
exercise:

Benefits and Side Effects of Steroid Use

Claims versus actual effects of performance

aids
1of 1

Building Muscular
Strength and Endurance
Muscular Strength and Endurance

Muscular strength and endurance are two important parts of your body’s ability to move, lift things and do day-to-
day activities. Muscular strength is the amount of force you can put out or the amount of weight you can lift.
Muscular endurance is how many times you can move that weight without getting exhausted (very tired).

Benefits of Muscular Strength and Endurance

Muscular strength and endurance are important for many reasons:

• Increase your ability to do activities like opening doors, lifting boxes or chopping wood without getting tired.

• Reduce the risk of injury.

• Help you keep a healthy body weight.

• Lead to healthier, stronger muscles and bones.

• Improve confidence and how you feel about yourself.

• Give you a sense of accomplishment.

• Allow you to add new and different activities to your exercise program.
 Improving Muscular Strength and Endurance
• There are many ways to improve muscular strength and endurance. A gym or fitness centre is
a good place to go if you’re interested in doing resistance training (also called strength
training, weight training or weightlifting). This involves working a muscle or group of muscles
against resistance to increase strength and power.
• Resistance training can include using:
1of2 • Equipment like medicine balls or weight machines
• Resistance tubes or bands during exercises
• Your own body as a weight, as you would do during push-ups or sit-ups

Building Muscular • Of course, you don’t have to go to a gym or buy exercise equipment to improve muscular
strength and endurance. Doing normal daily activities like lifting groceries or walking up and

Strength and down stairs can also help. You can also do many exercises at home that don’t need
equipment, such as push-ups and sit-ups. All you have to do is challenge your muscles to work
harder or longer than they usually do.

Endurance • Remember, if you’re going to do strengthening exercises that involve lifting, it’s important to
use the correct techniques.
• Last Reviewed: November, 2016
• © 2016 Province of British Columbia. All rights reserved. May be reproduced in its entirety
provided the source is acknowledged. This information is not meant to replace advice from
your medical doctor or individual counselling with a health professional. It is intended for
educational and informational purposes only.
 Terminology Checklist:
Muscles- organ in the body that causes movement

Skeletal Muscle- Responsible for body movement

Cardiac Muscle- Responsible for the contraction of the heart

Muscle Fiber- individual muscle cell

Motor unit- a nerve controlling a group of muscle fibers

Myofibrils- which are threadlike structures running the length of the muscle fiber

Insertion- point where the muscle is attached to a bone that moves

Origin- point where the muscle is attached to a bone that remains in a fixed position

Action Potential- the electrical current that cause a muscle to contract

Key-Terms Sliding Filament Theory- the theory of how our muscles move

Dynamic contraction- muscle movements that cause bodily movements

Repetition- One movement pattern

Set- a group of repetitions

Periodization- Breaking resistance training into different training phases

Strength- the maximal amount a force that can produced one time

Hypertrophy- muscle fibers getting bigger

Atrophy- muscle fibers getting smaller

Isokinetic- muscle is contracted at a constant tempo

Isometric- muscle contraction cause no bodily movement

 Test Your Knowledge
1. What is the best way to assess muscular endurance?
a. Repetition maximum test
b. 1-repetition maximum test
c. 12 minute swim
d. sit and reach

2. Static muscular strength exercise are ones where no movement occurs?

a. True
b. False

1of 1 3. Concentric movement refers to

a. Muscles lengthening
b. Muscles staying the same length

Test Your 4.
c. Muscles shortening
d. Muscles going thru a full range of motion
Proper technique in resistance exercise helps all the following except

Knowledge a. Better muscular improvements

b. Less risk for injury
c. Makes exercising safer
d. Makes you look better

5. Which of the following is not needed in order to be safe while doing resistance
exercises?
a. Working out in a mirror
b. Using proper technique
c. Using spotters
d. Not working out when injured
 https://www.fitocracy.com/

Free Apps that https://7-min.com/

Include Weight https://www.bodybuilding.com/fun/fitness-apps.html#

Training
https://stronglifts.com/apps/

https://www.fitnesspointapp.com/en/pro

https://www.jefit.com/
 https://www.youtube.com/results?search_query=Weight+lifting+exercised+

HEALTH AND SAFETY

Free videos Simple Fitness Tests You Can Do at Home
https://www.verywellfit.com/home-fitness-tests-

that Include 3120282#:~:text=Simple%20Fitness%20Tests%20You%20Can%20Do%20at%20Home,Run%20Test.%20...%20

5%20The%20Bottom%20Line.%20

Weight
Training Life-changing results with Noom’s psychology-based approach.
Noom: Stop dieting. Get life-long results.
 References
1Information pulled from www.strengthandfitnessuk.com

2(ACSM 2002)

3Information is from the National Strength and Conditioning Association and LiveStrong.org

Bringing Together Top Strength and Fitness Professionals. (n.d.). Retrieved April 25, 2017, from
https://www.nsca.com/
Home. (n.d.). Retrieved April 25, 2017, from https://www.livestrong.org/

References Kraemer, W. J., Adams, K., Cafarelli, E., Dudley, G. A., Dooly, C., Feigenbaum, M. S., . . .
American, M. E. (2002, February).
American College of Sports Medicine position stand. Progression models in resistance training
for healthy adults. Retrieved April 25, 2017, from
https://www.ncbi.nlm.nih.gov/pubmed/11828249

N. (n.d.). Strength And Fitness UK. Retrieved April 25, 2017, from
http://www.strengthandfitnessuk.com/
 Internet Resources
Internet Resources
American College of Sports Medicine
www.aesm.org/

Information on sports research, health and fitness, and aerobic

exercise guidelines, along with a quarterly fitness newsletter.
News releases give information on a variety of exercise topics of
recent interest.

American Council on Exercise

www.acefitness.org/

Features 100 fitness facts sheets, free e-newsletters, and a

variety of different fitness activities from bicycling to
swimming.

American Heart Association

www.heart.org

Health tools include an exercise diary and a body mass calculator.

Information includes exercise and fitness promotion for women,
children, and seniors; information on how exercise affects heart
health; exercise tips; and a health heart workout quiz.

Centers for Disease Control and Prevention

www.cdc.gov/

information on getting started in physical activity, exercise tips,

links to other fitness resources, and health promotion for
increasing physical activity in your school or community.

The Cooper institute for Aerobics Research

www.cooperinst.org

Discover the latest fitness news, from aerobics to weight loss.

Department of Health and Human Services Physical Activity

Guidelines for Americans
 Internet Resources Internet Resources
American College of Sports Medicine American College of Sports Medicine
www.aesm.org/ www.aesm.org/

Information on sports research, health and fitness, and aerobic Information on sports research, health and fitness, and aerobic
exercise guidelines, along with a quarterly fitness newsletter. exercise guidelines, along with a quarterly fitness newsletter.
News releases give information on a variety of exercise topics of News releases give information on a variety of exercise topics of
recent interest. recent interest.

American Council on Exercise American Council on Exercise

www.acefitness.org/ www.acefitness.org/

Features 100 fitness facts sheets, free e-newsletters, and a Features 100 fitness facts sheets, free e-newsletters, and a
variety of different fitness activities from bicycling to variety of different fitness activities from bicycling to
swimming. swimming.

American Heart Association American Heart Association

www.heart.org www.heart.org

Health tools include an exercise diary and a body mass calculator. Health tools include an exercise diary and a body mass calculator.
Information includes exercise and fitness promotion for women, Information includes exercise and fitness promotion for women,
children, and seniors; information on how exercise affects heart children, and seniors; information on how exercise affects heart
health; exercise tips; and a health heart workout quiz. health; exercise tips; and a health heart workout quiz.

Centers for Disease Control and Prevention Centers for Disease Control and Prevention
www.cdc.gov/ www.cdc.gov/

information on getting started in physical activity, exercise tips, information on getting started in physical activity, exercise tips,
links to other fitness resources, and health promotion for links to other fitness resources, and health promotion for
increasing physical activity in your school or community. increasing physical activity in your school or community.

The Cooper institute for Aerobics Research The Cooper institute for Aerobics Research
www.cooperinst.org www.cooperinst.org

References
Discover the latest fitness news, from aerobics to weight loss. Discover the latest fitness news, from aerobics to weight loss.

Department of Health and Human Services Physical Activity Department of Health and Human Services Physical Activity
Guidelines for Americans Guidelines for Americans
www.health,gov/paguidelines www.health,gov/paguidelines

Summarizes the latest physical activity guidelines for Americans Summarizes the latest physical activity guidelines for Americans
all ages groups and virtually all populations. all ages groups and virtually all populations.

Exercise Calorie Expenditure Exercise Calorie Expenditure

www.nutribase,com/exercala.htm www.nutribase,com/exercala.htm

Calculates how many calories are expanded for 30 minutes for Calculates how many calories are expanded for 30 minutes for
specific body weights. specific body weights.

The President’s Council on Physical fitness and Sports The President’s Council on Physical fitness and Sports
www.fitness.gov/ www.fitness.gov/

Information on award programs such as Presidential Active Lifestyles Award (PALA). Site Explains how to count steps using a pedometer. Information on award programs such as Presidential Active Lifestyles Award (PALA). Site Explains how to count steps using a pedometer.

Shape Up America Shape Up America

www.shapeup.org www.shapeup.org

Provides information, programs, and tips on weight management. Provides information, programs, and tips on weight management.
 FOR FURTHER EXPLORATION

American Academy of Orthopedic Surgeons: Sports Injuries & Prevention. Provides fact sheets on many fitness and sports topics, including
how to begin a program, how to choose equipment, and how to prevent and treat many types of injuries.
http://orthoinfo.org/menus/sports.cfm

American Cancer Society Eat Healthy and Get Active. Provides tools for managing an exercise program and discusses the links between cancer
and lifestyle, including the importance of physical activity in preventing some cancers.
http://www.cancer.org/healthy/eathealthygetactive/

American Heart Association: Exercise and Fitness. Provides information on cardiovascular health and disease, including the rule of exercise in
maintaining heart health and exercise tips for people of all ages.
http://www.heart.org/HEARTORG/Getting Healthy/PhysicalActivity/Physical-Activity_UCM-001080SubHomePage.jsp

Centers for Disease Control and Prevention: Physical Activity for Everyone. Explains the latest government recommendations on exercise and
physical activity and provides strategies for getting the appropriate type and amount of exercise.
http://www.cdc.gov/physicalactivity/

References CrossFit Journal. A fitness, health, and lifestyles publication dedicated to the improvement of athletic performance, with new articles
published daily and an archive of articles, videos, and audio files covering exercise technique, nutrition, injuries, and rehab, equipment,
coaching, and more.
http://journal.crossfit,com/

Exercise is Medicine. A global health initiative manages by the American College of Sports Medicine that promotes physical activity for the
treatment and prevention of many diseases.
http://www.exerciseismedicine.org/

Runner’s World Online, contains a wide variety of information about running, including tips for beginning runners, advice about training, and
a shoe buyer’s guide.
http://www.runnersworld.com

Weight-control Information Network: Walking. An online fact sheet that explains the benefits for walking for exercise, tips for starting a
walking program, and techniques for getting the most form walking workouts.
http://win.niddk.nih.gov
Women’s Sports Foundation. Provides information and links about training and about many specific sports activities.
http://www.womenssportsfoundation.org
 INTERNET RESOURCE

About.com
http://tinyurl.com/ch5stretchex
Stretching exercise described and illustrated for various joints, muscles and activities.
International Fitness Association
www.ifaitness.com
Provides information about physical fitness, strength training, types of stretching, and the physiology of stretching.
Mayo Clinic
Stretching: Focus on Flexibility
http://tinyurl.com/ch5stretching
Slide show on basic stretches
http://tinyurl.com/ch5mgroups
Videos and a slide show on office stretches.
http://tinyurl.com/ch5office

The Stretching Institute

http://www.thestretchinghandbook.com/
Information on stretches for all muscle groups and 15 sports.
The Ultimate handbook

• References
http://www.tinyurl.com/ch5handbook.com/
Information on warm-up, basic stretches, active isolated and PNF stretching, improving mobility, and Yoga.
Videos
American College of Sports Medicine
Exercise Is Medicine--Keys to Exercise--Flexibility
http://tinyurl.com/ch5flexible

Mayo Clinic.com
Forearm stretches for the office.
http://tinyurl.com/ch5forearm
Neck stretches for the office.
http://tinyurl.com/ch5neck
Seated stretches for the office
http://tinyurl.com.ch5seated
Upper body stretches for the office.
http://tinyurl.com/ch5upbody
Yoga for Stress Management
http://tinyurl.com/ch5yoga

NY TIMES.COM
Stretching: The truth. Explains the benefits of dynamic stretching.
http://tinyurl.com/ch5nytsretch

Youtube.com
Dynamic Flexibility Exercises
http://tinyurl.com/ch5dynamic2
http://tinyurl.com/ch5dynamic3
Basic Tai Chi Exercises
http://tinyurl.com/ch5tcbasic
Yang Tai Chi 24 Form (in Chinese)
Hatha Yoga Workout: Sun Salutation
http://tinyurl.com/ch5hatha1
http://tinyurl.com/ch5hatha2
References
INTERNET RESOURCES

ExTx.net
www.exrx.net/exercise.html

Exercise information including weight training, fitness testing. Bodybuilding, anabolic steroids, and weight management.
National Strength and Conditioning Association
www.nsca-lift.org

Provide research-based information on strength training and conditioning for improving fitness and athletic performance.
Additional Fitness Resources
Please note: All link were active at time of publication. If one is not working for you, try a search at the root website (mayoclinic.com or
workoutz.com).
Mayo Clinic
www.mayoclinic.com

Under the fitness tab, provides information on stretching strength training, aerobic exercise, and sports nutrition. Includes videos and slide
shows.
Fitness in Depth: Strength http://www.tinyurl.comch6strength
Strength training with resistance tubing http://tinyurl.com/ch6tubing
Slide show: Core exercise with a fitness ball http://tinyurl.com/ch6fitball
Abdominal Exercises—Best Abdominal Exercises and Core Workouts http://tinyurl.com/ch6bestabs
The Best and the Worst Ab Exercises http://tinyurl.com/ch6bestandworst
Top 10 Questions about abdominal exercises http://tinyurl.com?ch6core

Exercise Videos
ACSM Exercise is Medicine—Keys to Exercise—Strength http://tinyurl.com/ch6ACSMstrength
ACSM Exercise Is Medicine—Keys to Exercise—Home Gym
http://tinyurl.com/ch6homegym
Pilates Ads Workout http://tinyurl.com/ch6hpilatesabs
Library of free weight exercise videos: http://www.nsca-lift.org/videos/displayvideos.asp
Also Has a podcast library on strength conditioning and injury prevention.
Library of videos with detailed explanations for exercises including dynamic mobility, body weight, exercise bands, and suspension training:
http://gymless.com/exerciselibrary
Isometric exercise for injured joints: http://www.livestrong.com/article/360115-isometric-exercise-for-injured-joints/
Isometric Exercises you can do at your desk: http://entrepreneurs.about.com/od/lifebalance/a/deskexercise.htm
Plyometrics exercises: http://www.FitnessVlender.com
Library of resistance exercise videos, including lower body, upper body, core, resistance tubing, dumbbell, and body weight exercise:
http://aarp.smarttrainingsystems.com/library/
Over 800 exercise videos catalogued by muscle group equipment used\, sport, movement, and type of training:
http://www.physicalfitnet.com/exercise_video_library/exercise_search.aspx
About.com: Sample Strength workouts with photos and instructions for all fitness levels:
http://exercise.about.com/library/blworkoutcenter2.htm#Total%20Body%20for%20Intermediate/Advanced%20Exercisers
INTERNET RESOURCES

American Diabetes Association

www.diabetes.org

Has an exercise section with FAQs, and information about cycling and walking events, it also provides news on the latest research, nutritional
information, and even recipes.
Arthritis Foundation
www.arthritis.org

Has information on health and exercise tips concerning arthritis. Also provides tips about living with arthritis, and the latest research.
Department of Health and Human Services Physical Activity Guidelines for Americans
www.health.gov/pagudielines.

Summarizes the latest physical activity guidelines for Americans, for all age groups and virtually all populations.

Mayo Clinic/Mayo Health Oasis

www.mayoclinic.com or www.mayohealth.org
A Complete health and wellness library. Search by major subject area.

Medline Plus
www.medlineplus.gov

The National Library of Medicine’s health information portal.

National High Blood Pressure Education Program

www.nh/bi.nih.gov

Learn how to lower high blood pressure.

National Institute on Aging

www.nig.gov/nia

Provides information on healthy aging and aging concerns.

National Osteoporosis Foundation
www.nof.org

Gives information and exercises.

National Women’s Health Information Center
www.4women.gov

Contains women’s health information.

Steroid Abuse
www.steroidabuse.gov

Provides information on steroid abuse.

U.S. Anti-Doping Organization
www.usantidoping.org
INTERNET RESOURCES
•American Foundation for Suicide Prevention
•www.afsp.org
•Provides information about depression and suicide.
•American Institute of Stress
•www.stress.org
•Dedicated to advancing our understanding of the rule of stress in health and illness, nature and importance of mind-body relationship, and the inherent
and immense potential for self-healing.
•American Yoga Association
•www.americanyogaassociation.org
•Gives information on how to start practicing yoga and how to choose a yoga teacher. Has an online store for books. DVDs, videos, etc.
•Anxiety and Panic Recovery Resources
•www.stressrelease.com
•Provides resources to help manage and regain control of your life.
•The Humor Project
•www.humorproject.com
•Provides articles, speakers’ bureau, discussion boards, and publications on utilizing humor for the release of stress.
•Mindfulness Meditation
•www.mindfulnesstapes.com
•Provides information about mindfulness. Jon-Kabat-Zin, and mindfulness CDs that are available.
•National Center for Complementary and Alternative Medicine
•www.nccam.nig.gov
•Provides information about complementary health products and practices. Lists research results by topic and date.
•National Institute of Mental Heath (NIMH)
•www.nimh.nih.gov
•Part of the National Institutes of Health (U.S. Department of Health and Human Services). Provides up-to-date research and information pertaining to a wide
variety of wellness topics.
•Transcendental Meditation
•www.tm.org
•Provides information on TM.
•Yoga Journal
•www.yogajournal.com
•Provides video demonstrations of the Sun Salutation and other postures. Gives information on yoga conferences, yoga produces videos, etc.
INTERNET RESOURCES
•American Academy of Family Physicians
•www.familydoctor.org
•Provides basic information on STDs, symptoms, and prevention.
•American Social Health Association
•www.ashastd.org
•Provides information on prevention, screening, and disease management; a glossary of terms related to sexual health and disease; instructions for condom use; and fact
sheets on STDs. Has good links to other sites.
•Australia Ministry for Health: Child and Youth Health
•www.cyh.com/
•A good site for people who want to learn more about health relationships and sexual health. Click on “Young Adult Health” and “Sexual Health.”
•AVERT
•http://www.avert.org
•A popular website for HIV and AIDS information
•Centers for Disease Control and Prevention
•www.cdc.gov
•Has information and statistics on sexually transmitted disease.
•Columbia University’s Q&A Internet Service
•www.goaskalice.com
•Click on “Sexual Health” for answers to your questions about STDs.
•Medline Plus: Teen Sexual Health
•www.nim.nig.gov/medlineplus/teensexualhealth.html
•Contains news relating to sexual health and links to basic information sources (infections, condom use, abstinence, etc.)
•National Institute of Allergy and Infectious Disease, National Institutes of Health
•www.niaid.nig.gov
•Has fact sheets on sexually transmitted infections.
•Planned Parenthood
•www.plannedparenthood.org
•Call800-230-PLAN. Provides information about the diagnosis and treatment of STDs. Click on “Health Info,”
then “Sexually Transmitted Infections.”
•Videos
•Types of Sexually Transmitted Infections
•http;//tinyurl.com/ch15sti
•What Is HPV?
•http;//tinyurl.com/ch15hpv
•Preventing HPV
•http;//tinyurl.com/ch15hpv
•Syphilis, Chlamydia, Gonorrhea, Genital Warts, About HIV and AIDS and Pregnancy
•www.healthyroadsmeadia.org/english/index.html
•How to Use a Condom
•www.ashastd.org/comdon_use.cfm
INTERNET RESOURCES

•Calorie Control Council

•www.caloriecontrol.org
•Loaded with articles on cutting calories and weight management.
•Has many interactive tools: calories burned during various exercise, BMI, caloric content of foods.
•Calories Per Hour
•www.caloriesperhour.com
•Calculate calories burned for any activity and features a nutrition calculator for food items.
•Healthy Weight
•www.cdc.gov/healthyweight
•A government site that features numerous resources on weight loss and the health effects of overweight and obesity.
•National Association of Anorexia Nervosa and Associated Disorders
•www.anad.org
•Provides comprehensive information and resources (including treatment referrals) on eating disorders.
•National Center for Chronic Disease Prevention and Health Promotion—Overweight and Obesity
•www.cdc.gov?nccdphp/dnpa/obesity
•Covers definitions, BMI, trends, contributing factors, health consequences, and resources for overweight and obesity.
•The National Weight Control Registry
•www.nwcr.ws/
•A registry established in 1994 of individuals who have lost significant amount of weight and kept it off for long periods of time. Includes research findings
and success stories.
•Obesity in America
•www.ObesityinAmerica.org
• A very though and up-to-date site covering all aspect of overweight and obesity—facts, trends, causes, surgical options, myths, medications, etc
INTERNET RESOURCES

•Al-Anon/Alateen
•www.al-anon.alateen.org
•Provides information to family members of alcoholics and young people affected by alcoholism.
•Alcoholics Anonymous
•www.aa.org
•Contains information about alcoholism and Alcoholics Anonymous programs.
•Alcohol and You
•www.collegedrinkingprvention.gov
•An interactive body. See how alcohol affects every organ in the body.
•CDC’s Tobacco Information and Prevention Source Page
•www.cdc.gov/tobacco
•Contains surgeon general’s reports, research, educational materials, and tips on how to quit smoking.
•Club Drugs
•www.clubdrugs.gov
•Provides information and resources on treatment and prevention strategies.
•FOR FURTHER EXPLORATION
•THE Internet addresses listed her were accurate at the time of Publication.
•Center for Disease Control and Prevention (CDC)
• Through phone, fax, and the Internet, the CDC provides a wide variety of health information
FOR FURTHER EXPLORATION
•THE Internet addresses listed her were accurate at the time of Publication.
•Center for Disease Control and Prevention (CDC)
•Through phone, fax, and the Internet, the CDC provides a wide variety of health information.
•http:www.cdc.gov Federal Deposit Insurance Corporation; Money Smart. A free source of information, unaffiliated with commercial interests, that includes
eight modules on topics such as “borrowing basics” and “paying for college and cars.”
https://www.fdic.gov/consumers/consumer/moneysmart/mschi/mschi. Html
•Federal Trade commissions: Consumer Protections—Health. Includes online brochures about a variety of consumer health topics, including fitness
equipment, generic drugs, and fraudulent health claims.
http://www.ftc.gov/bep/menus/consumer/health.shtm
•Health finder. A gateway to online publications, websites, support and self-help groups, and agencies and organizations that produce reliable health
information. http://www.healthfinder.gov
•Healthy Campus. The American College Health Association’s Introduction to the Healthy Campus Program.
http://www.acha.org/HealthyCampus
•Healthy people. Provides information on Health People Objectives and priority areas.
http://www.healthypeople.gov
•MedlinePlus. Provides links to news and reliable information about health from government agencies and professional association; also includes a health
encyclopedia and information on prescription and over the counter drugs.
http://www.nlm.nih.gov/medlineplus;
•National Health Information Center (NHIC). Puts consumers in touch with the organizations that are best able to provide answer to health-related questions.
http://www.health.gov/ngic/
•National Institutes of Health (NIH). Provides information about all NIH activities as well as consumer publications, hotline information, and an A-to-Z listing of
health issues with links to the appropriate NIH institute.
http://www.nig.gov
•National Wellness Institute. Serves professionals and organizations that promote optimal health and wellness.
http://www.nationalwellness.org
•Office of Minority Health, Promotes improved health among racial and ethnic minority populations.
http://minorityhealth.hhs.gov
•Office on Women’s Health. Provides information and answer to frequently asked questions
http://www.womenshealth.gov
•Quantified Self. Offers a forum for people interested in tracking their diet, sleep, and other behaviors and activities using technology.
http://quantifiedself.com
•Surgeon General, Includes information on activities of the Surgeon General and the text of many key reports on such topics as tobacco use, physical activity,
and mental health,
http://www.surgeongeneral.gov
•World Health Organization (Who). Provides information about health topics and issues affecting people around the world.
http://www.who.int/en
 •American College of Sports Medicine (ACSM). The Principal professional organization for sports medicine and exercise
science. Provides brochures, publications, and videos
• http://www.acsm.org
•American Council on Exercise (ACXE). Promotes exercise and fitness; the website features fact sheets on many consumer
topics, including choosing shoes, cross-training, and steroids.
• http://www.acefitness.org
•American Heart Association: Walking 101. Provides practical advcice about walking foe people of all fitness levels
• http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Walking-
101_UCM_461766_Article.jsp#WQkXUagrlo9
•CSC Physical Activity Information. Provides information on the benefits of physical activity and suggestions for
incorporating moderate physical activity into daily life.
• `http://www.cdc.gov/physicalactivity
•CrossFit, A cross-training method involving a variety of exercises and unaccustomed physical challenges. The program

FOR FURTHER includes franchised health clubs and training facilities. The website provides extensive information on cross training,
nutrition, exercise techniques, and sports psychology.
• http://www.crossfit.com
•Disabled Sports USA. Provides sports and recreation services to people with physical or mobility disorders.

EXPLORATION •http://www.disablesportsusa.org
•health and Retirement Study. A website describing a study of 20,000 people begun in 1992 at the University of Michigan
and updated every two years. Included is an extensive reference list of published studies.
hrsonline.isr.umich.edu.
•International Health, Racquet, and Sports club Association (IHRSA): Health Clubs. Provides guidelines for choosing a health
or fitness facility and links to blubs that belong to IHRSA.
• http://www.healthclubs.com
International Sports Sciences Association (ISSA). Trains and certifies personal trainers.
• http://www.issaonline.com
•MedlinePlus: Exercise and Physical Fitness. Provide links to news and reliable information about fitness and exercise from
government agencies and professional associations.
• http://www.nlm.nig.gov/medlineplus/exerciseandphysicalfitness.html
•President’s Council on Fitness, Sports and Nutrition. Provides information on programs and publications, including fitness
guides and facts sheets
•http://www.fitness.gov and http://www.presidentchallenge.org
•Shape America! A nonprofit organization that provides information and resources on exercise, nutrition, and weight loss.
http://www.shapeupus.org

•StrongFirst. A school of strength, directed by kettlebell master Pavel Tsatsouline, that teaches men and women how to
reach high levels of strength and fitness without interfering with work, school, family, or sport. The program offers clinics
and web-based information.
http://www.strongfirst.com