Chapter 11 Notes
Muscle Fitness
Muscle Fitness Basics
Two health-related parts:
1- muscular strength
2- muscular endurance
Muscular Strength is the amount of weight a musclegroup can lift at one time.
Muscular Endurance is the number of times a musclegroup can repeat an exercise.
progressive resistance exercise (PRE)– a gradual increase in overload that isapplied to the muscle.
Increase in muscle size is calledhypertrophy.
Muscular Endurance-StrengthContinuum
Exercises used to develop muscular strength willrequire more resistance (weight) and less repetitions.
Exercises used to develop muscular endurance willrequire more repetitions and low resistance (weight).
Exercises used to develop BOTH muscular strengthand endurance will require an even amount ofresistance and repetitions. (moderate)
Whether you train for one or the other you will developsome strength and endurance regardless.
Muscle Fitness Terminology
Repetitions or reps - number ofconsecutive times you do an exercise.
Sets - one group of repetitions.
Bench Press– 2 sets of 10 reps
What would that look like? Describe!
The Structure of Muscles
Three types of muscles:
Smooth- (involuntary) makeup the walls of your innerorgans like stomach andblood vessels.
Cardiac- (involuntary) makesup your heart
Skeletal- (voluntary)attached to bones and makemovement possible
Isotonic Contraction
Isotonic Contraction – muscle contractionthat pulls on the bones and producesmovement of body parts.
Two types of Isotonic muscle Contractions:
concentric- shortening or contraction of a muscle duringexercise. (flexion)
eccentric-lengthening of a muscle during exercise. (extension)
Flexion Extension
Isotonic Exercises
Can be performed in three ways:
Calisthenic training- using your ownbody weight for resistance.
Weight training- using free weightsfor resistance.
Resistance training- using an exercisemachine for resistance.
Isometric Contraction- whenmuscles contract and pull withequal force in oppositedirections resulting in no bodymovement.
Ex. pushing hands together
Muscle Fibers
A muscle is composed of bundles of fibers.
Three Types:
Slow-twitch muscle fibers- red in color and contract at a slowrate. Generate less force and are able to resist fatigue.
Ex- cardiovascular activities and long distance runners
Fast-twitch muscle fibers- white in color and contracts veryquickly.
Ex- Generate more force needed for strength activities.
Intermediate muscle fibers- both slow- and fast-twitch fibers.Contract quickly and have good endurance.
Ex- Needed for both strength and cardiovascular endurance activities.
The type of fibers you have is determined by your genes. (heredity)
Muscle Man
Resistance Exercises
Weight Training- improves both muscle strength and endurance.Can be used by anyone to improve health and fitness.Not competitive.
Resistance Training- same as weight training except you use machinesinstead of weights.
Circuit Training- performing a group of exercises in a sequencewith brief rests in between.
Weightlifting- Olympic sport involving the use of free weights. Try tolift the most weight.
Powerlifting- competitive sport lifting the max load in the bench,squat and deadlift.
Bodybuilding- concern with the appearance of your body.
Competitive sport based on how big and defied you muscles are.
Muscle Fitness Assessment
one repetition maximum (1RM) – alsoknown as your max. Performing onerepetition at a maximal level.
1RM test will measure the amount ofweight a person can lift in one repetition.
The BEST test for STRENGTH.
Building Strength Health Benefits
Strong muscles….if you don’t use them youlose them.
Help us jump, lift, push, and do activities ofdaily life.
Work and play with less fatigue.
Prevent health problems: strong abs willreduce back pain.
Strengthens bones.
Reduce muscle injuries and soreness.
Muscles burn more calories… controls fat.
Strength for Preteens and Teens
Weight training exercises can havesimilar results for teens as in adults.
Too much PRE too soon can bedangerous.
Teens bodies cannot produce bigmuscles (hypertrophy) but it canincrease strength.
Recommended that teens performmuscle exercises with moderateresistance for both strength andendurance.
Myths and Misconceptions
The amount of strength you need to stay healthy depends on your own personalneeds and interests.
Although, muscle fitness exercises have many benefits, people still have falseconceptions about it:
No pain, No gain – exercise must hurt to get improvement…actually,stop when you feel pain to avoid injury.
Body Dysmorphia- mentally and physically becoming obsessed withbody building can result in doing drugs or other unhealthy exercises.
Muscle Fitness for Females- only males weight train becausefemales don’t want to look masculine…actually, women muscles canonly get so big and strength is important for strength.
Muscle-Bound- tight, bulky muscles that prevent movingfreely…actually, is a result of training incorrectly.
Fitness Principles and Strength
Principal of Overload- contract muscle harder to becomestronger.
Principal of Progression- overload gradually over time…increaseweight slowly to prevent injury.
Principal of Specificity- exercise specific muscles you wish todevelop.
Principal of Rest and Recovery- allow muscles to rest andrecover after workouts…usually allow one day rest in betweenworkouts
The FIT Formula for Strength
Isotonic Exercise
Frenquency
Teens 13-14 and older teen beginners: 2 days/wk on non-consecutive days
Older teens and adults: 2-3 days/wk on non-consecutive days
Intensity
Teens 13-14 and older teen beginners: 40-60% 1RM or resistanceallowing 10+ reps
Older teens: 40-80% 1RM or resistance allowing 8+ reps
Adults: 60-90% 1RM or resistance allowing 3+ reps
Time
Teens 13-14 and older teen beginners: 1 set of 10-15 reps
Older teens: 1 or 2 sets of 8-12 reps
Adults and adult athletes: 1-3 sets of 3 to 8 reps
For all groups rest between sets 1 to 2 min.
Resistance Training Guidelines
Use the three S method- slow, smooth and steady.
Exercise though a full range of motion- bicep curl…
all the way up and all the way down.
Always use spotters when working with free weights- partner is muchsafer.
Start with a moderate program
Do not hold you breath when lifting
Avoid overhead lifts with free weights- machines are better foroverhead lifts.
Avoid positions that cause the lower back to arch or the wrists to bend backward
Never use weights carelessly
Never compete when you do resistance training