Transcript 10-Muscular Fitness

Presentation Package for
Concepts of Physical Fitness 14e
Section III: Concept 10
Muscle Fitness and
Resistance Exercises
Progressive resistance exercise promotes muscle fitness that
permits efficient and effective movement, contributes to ease
and economy of muscular effort, promotes successful
performance, and lowers susceptibility to some types of
injuries, musculoskeletal problems, and some illnesses.
Concepts
Physical Fitness
14e
Anatomical Graphics from: Essentials of
HumanofAnatomy
and Physiology.
McGraw-Hill, 1998
All rights
reserved
1
Terminology
Weight training
Progressive Resistance Exercise
(PRE)
Weight lifting
Powerlifting
Bodybuilding
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Lab 10a Info
Muscular Strength
Able to lift a
heavy weight
Able to exert
a great force
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Lab 10b Info
Muscular Endurance
Able to
perform
repeated
muscular
contractions
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Factors Influencing
Strength
Type of muscle tissue
Gender
Age
Note: These drugs are
dangerous and
Anatomy (leverage) highly
have permanent and life
threatening
Drugs


consequences
(see future slide)
Anabolic steroids
Human growth hormone
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Facts about
Resistance Training
Everyone can gain strength and
endurance
NOT everyone will improve to the same
extent (genetic predisposition)

Adaptations depend largely on the muscle
fibers type distribution. Fast twitch muscle
fibers adapt more readily.
See more info
on fiber types
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Health Benefits of
Muscular Fitness Strength and
muscular
endurance promote
muscular fitness
and provide
important health
benefits

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Concepts of Physical Fitness 14e
Avoiding back
problems
Good posture
Reducing risks of
injury
Reducing risks of
osteoporosis
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Other Benefits of
Muscular Fitness
Weight control
Increased wellness
Look good
Feel good
Core strength

Abdominal, paraspinal
(back), gluteal muscles
Improved performance
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Types of PRE
Isotonic (dynamic strength/endurance)
Concentric
 Eccentric
 Plyometrics

Click for info on concentric and
eccentric contractions
Isometric (static strength/endurance)
Isokinetic
Functional balance training

Core strength and balance
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Choice of Equipment
Weight Machines
Free Weights
There are advantages to both types of equipment.
Web10-7 – variable resistance
machines
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The FIT Formula Applied to
Resistance Training
How often?
What
resistance?
How many
sets?
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Resistance (% of 1 RM)
Repetition Continuum
High Load
Low Reps
Muscular
Strength
Mod Load
Mod Reps
Low Load
High Reps
Muscular
Endurance
Repetitions
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Stimulus for Strength
Resistance (% of 1 RM)
Target Zone
High Load
Low Reps
Muscular
Strength F: 2-3 days/wk
I : 60-80% 1RM)
T: 1-3 sets
3- 8 reps
Mod Load
Mod Reps
Low Load
High Reps
Muscular
Endurance
Repetitions
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Stimulus for Endurance
Target Zone
Resistance (% of 1 RM)
Muscular
Strength
High Load
Low Reps
Mod Load
Mod Reps
Low Load
High Reps
Muscular
Endurance
F: every other day
I : 40-60% 1RM
T: 2-5 sets 9-25 reps
Repetitions
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Resistance (% of 1 RM)
Stimulus for Overall
Muscle Fitness (Target Zone)
High Load
Low Reps
High Load
Low Reps
Low Load
High Reps
Repetitions
Muscular F: 3 days/week
Strength
I: 40-60% 1RM
40-50% 1RM
>50 years old
T: 1-3 sets 8-12 reps;
1-3 sets 10-15 reps
for adults >50 yrs old
Muscular
Endurance
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Click icon for info on
the physiology of
muscle function
Training
Principles of PRE
Overload
Progression
Specificity
Diminishing Returns
Rest / Recovery
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Is There Strength in a Bottle?
Taking anabolic steroids is a dangerous way to
build muscle fitness and is illegal.

Injuries happen more easily and last longer in people
who use steroids.
Androstenedione and THG are not safe
alternatives to steroids.
Human growth hormone (HGH) may be even
more dangerous than anabolic steroids.
Creatine use is becoming increasingly popular
among people training for strength
development.
The safety and efficacy of many strength-related
dietary supplements are not established.
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Guidelines for Safe & Effective
Resistance Training
Start slowly
Use good technique
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Lift in a controlled manner
Exhale during effort
Bring weight down slowly
Allow time for recovery
Include all body parts and balance
strength of antagonistic muscle groups
Expect plateaus
Customize program to fit your needs
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Fallacies about
Resistance Training
See Table 4, p. 189
No pain - no gain
Makes you “muscle bound”
Fat can be converted
into muscle
Extra muscle turns to fat if not used
Has masculinizing effect on women
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Concepts in
Resistance Training
"The pump”
Strength gain
Muscle fatigue
Muscle soreness
Tone?
Concepts of Physical Fitness 14e
Click for information on a
potential cause of
muscle soreness
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Lab 10c/10d Info
Developing a
Resistance Training Program
Click for more info on each topic
Set goals
Type of program
Choice of
equipment
Muscle groups
Order of exercises
Format for sets
My Program
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Web Resources
Online Learning Center
“On the Web” pages for Concept
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Supplemental Graphics
Lab Information
Additional Details
and Graphics on
Muscle Physiology
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presentation
Lab 10a Information
Evaluating Muscular Strength (1 RM)
Find bench press and leg press
stations
Choose a weight that you can lift less
than 10 times before fatiguing. Record
the exact number
Use chart to estimate 1 RM based on
weight and reps to fatigue
Compute relative strength and
complete rating chart
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presentation
Lab 10b Information
Evaluating Muscular Endurance
Perform push-up, pull-up and flexedarm hang exercises - record repetitions
or time (flexed-arm hang).
Make ratings and describe results
based on how you scored and how you
thought you would score
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Lab 10c-d Information
Return to
presentation Planning
and Logging Your Program
Choose exercises that work the major
muscle groups of the body from any of
the “Basic 8 Exercises”.


Lab 10c: machine / free weight
Lab 10d: calisthenics / isometrics
Plan days to do exercises for 1 week
Monitor progress using log sheet and
describe experiences
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presentation
Muscle Fiber Types
Fast Twitch Fibers
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Stain light in color
More anaerobic
Suited to strength and
speed activity
Slow Twitch Fibers
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Web10-2
Stain dark
More aerobic
Suited to endurance
activity
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Sample Calculation
Question: Who’s stronger:
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A: 250 pound person who can lift 200 pounds
B: 150 pound person who can lift 175 pounds
Answer: B
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A: relative strength = 200/250 = .80
B: relative strength = 175/150 = 1.17
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Relative Strength
The amount of weight lifted relative to
the person's body weight
Measured as a ratio:
Relative Strength =
weight lifted (lb.)
body weight (lb.)
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presentation
Structural Damage
in Muscle Fibers
The vertical lines are
the “z - lines” that
define the boundaries
of the muscle
sarcomere
Microscopic damage
can lead to disruption
of the z-lines and
contribute to soreness
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Physiology of Muscular
Contractions
Origin / Insertion

A muscle produces
movement due to
the fact that it
crosses a joint.
See next slide to see
how a muscle can
physiologically shorten.
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Sliding Filament Theory
Actin/Myosin

Web10-1
Concepts of Physical Fitness 14e
Protein filaments
within a muscle
fiber that slide
across each
other to
physiologically
shorten the fiber.
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Muscles
Work in
Pairs
While one
muscle
contracts and
shortens the
opposing
muscle group
relaxes and
lengthens
Muscle Fibers are Grouped
into Motor Units
A motor
unit refers
to a motor
nerve and
the number
of muscle
fibers that it
innervates
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Regulation of Muscle Force
(Tetany)
When recruited at
a high frequency,
motor units
produce a
constant level of
force as the
individual forces
sum together.
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The
“All
or
None”
Law
of
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presentation
Muscular Contractions
When a motor unit is stimulated, it
“fires” at 100% of its optimal potential,
or it does not fire at all.
Light loads use few fibers
(but at 100%)
Heavy loads use many fibers
(also at 100%)
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presentation
Setting Goals
Specific
Challenging
Attainable
Goals provide motivation
and a sense of purpose
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presentation
Type of Program
Muscular strength
Muscular endurance
General muscular fitness
The guidelines vary depending on the
type of program that is desired.
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presentation
Muscle Groups
Sport specific training
Overall muscle balance
Most resistance training programs should
include exercises for all major muscle groups.
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presentation
Order of Exercise
Large muscle groups first
Small muscle groups first (pre-exhaust)
There are many different ways to
order exercises within a workout.
See Web10-09 for information
on different training systems
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presentation
Format for Sets
Single sets
Multiple sets


heavy to light (Oxford system)
light to heavy (DeLorme system)
Circuit Training
There are many different ways to
format sets within a workout.
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Types of Contractions
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presentation
Concentric vs. Eccentric
Concentric
(shortening)
LIFTING
Eccentric
(lengthening)
LOWERING
Both phases can build muscle!
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