Transcript 11-Muscular Fitness

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Presentation Package for
Concepts of Physical Fitness 12e
Section III: Concept 11:
Muscular Fitness
Anatomical Graphics
from: Essentials of
Human Anatomy and
Physiology. McGrawHill, 1998
Concepts of Physical Fitness 12e
Created by:
Gregory J. Welk
Iowa State University
Health Benefits of
Muscular Fitness

Strength and
muscular endurance
promote muscular
fitness and provide
important health
benefits
– Avoiding back problems
– Reducing risks of injury
– Reducing risks of
osteoporosis
Concepts of Physical Fitness 12e
Other Benefits of Muscular
Fitness
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Look good
Feel good
Improved performance
Concepts of Physical Fitness 12e
Lab 11a
Info
Muscular Strength

Able to lift a
heavy weight
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Able to exert
a great force
Concepts of Physical Fitness 12e
Click icon for a
sample calculation
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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.)
Concepts of Physical Fitness 12e
Lab 11b
Info
Muscular Endurance

Able to
perform
repeated
muscular
contractions
Concepts of Physical Fitness 12e
Click icon for info on
the physiology of
muscle function
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Resistance Training
Principles
Overload
Progression
Specificity
Rest / recovery
Concepts of Physical Fitness 12e
Click icon for info
on factors influencing
strength
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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
Concepts of Physical Fitness 12e
Myths about
Resistance Training
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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
Concepts of Physical Fitness 12e
The FIT Formula Applied to
Resistance Training
How often?
What
resistance?
How many
sets?
Concepts of Physical Fitness 12e
Resistance (% of 1 RM)
Repetition Continuum
Muscular
Strength
High Load
Low Reps
Mod Load
Mod Reps
Low Load
High Reps
Muscular
Endurance
Repetitions
Concepts of Physical Fitness 12e
Resistance (% of 1 RM)
Stimulus for Strength
Muscular
Strength
High Load
Low Reps
F: every other day
I : (80% 1RM)
T: 3 sets < 8 reps
Mod Load
Mod Reps
Low Load
High Reps
Muscular
Endurance
Repetitions
Concepts of Physical Fitness 12e
Resistance (% of 1 RM)
Stimulus for Endurance
High Load
Low Reps
Muscular
Strength
Mod Load
Mod Reps
Low Load
High Reps
F: every other day
Muscular
I : 40-70% 1RM
Endurance
T: 2-5 sets 15-25 reps
Repetitions
Concepts of Physical Fitness 12e
Resistance (% of 1 RM)
Stimulus for Overall
Muscle Fitness
Muscular
Strength
High Load
Low Reps
High Load
Low Reps
F: every other day
I : 60-70% 1RM
T: 2-3 sets 8 - 15 reps
Low Load
High Reps Muscular
Endurance
Repetitions
Concepts of Physical Fitness 12e
Concepts in
Resistance Training
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"The pump”
Strength gain
Muscle fatigue
Muscle soreness
Tone?
Click for information on
a potential cause of muscle
soreness
Concepts of Physical Fitness 12e
Lab 11c/11d
Info
Developing a
Resistance Training Program
Click for more info on each topic
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Set goals
Type of program
Choice of
equipment
Muscle groups
Order of exercises
Format for sets
My Program
Concepts of Physical Fitness 12e
Training Considerations
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Start slowly
Use good technique
Click for info on
concentric and eccentric
contractions
– Lift in a controlled manner
– Exhale during effort
– Bring weight down slowly
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Allow time for recovery
Expect plateaus
Concepts of Physical Fitness 12e
Web Resources
Online Learning Center
“On the Web” pages for Concept
Concepts of Physical Fitness 12e
Supplemental Graphics
Lab Information
Additional Details
and Graphics on
Muscle Physiology
Concepts of Physical Fitness 12e
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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
Concepts of Physical Fitness 12e
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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
Concepts of Physical Fitness 12e
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Lab 10c-d Information
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
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Plan days to do exercises for 1 week
Monitor progress using log sheet
and describe experiences
Concepts of Physical Fitness 12e
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Factors Influencing
Strength
Gender
Age
Anatomy
Genetics
Drugs
– Anabolic steroids
– Human growth hormone
Note: These drugs are highly
dangerous and have
permanent and life
threatening consequences
Concepts of Physical Fitness 12e
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Muscle Fiber Types
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Fast Twitch
Fibers
– Stain light in color
– More anaerobic
– Suited to strength and
speed activity
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Web11-2
Slow Twitch
Fibers
– Stain dark
– More aerobic
– Suited to endurance
Concepts of Physical Fitness 12e
activity
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Sample Calculation
Question: Who’s stronger:
– A: 250 pound person who can lift 200
pounds
– B: 150 pound person who can lift 175
pounds
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Answer: B
– A: relative strength = 200/250 = .80
– B: relative strength = 175/150 = 1.17
Concepts of Physical Fitness 12e
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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
Concepts of Physical Fitness 12e
Physiology of Muscular
Contractions
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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
Concepts of Physical Fitness 12e
Sliding Filament Theory
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Actin/Myosin
– Protein filaments
within a muscle
fiber that slide
across each
other to
physiologically
shorten the fiber
Web11-1
Concepts of Physical Fitness 12e
Muscles
Work in
Pairs
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While one muscle
contracts and
shortens the
opposing muscle
group relaxes and
lengthens
Muscle Fibers are Grouped
into Motor Units
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A motor
unit refers
to a motor
nerve and
the number
of muscle
fibers that
it
innervates
Concepts of Physical Fitness 12e
Regulation of Muscle Force
(Tetany)
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When recruited
at a high
frequency, motor
units produce a
constant level of
force as the
individual forces
sum together.
Concepts of Physical Fitness 12e
The “All or None” Law of
Return to
Muscular Contractions
presentation
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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%)
Concepts of Physical Fitness 12e
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Setting Goals
Specific
Challenging
Attainable
Goals provide motivation
and a sense of purpose
Concepts of Physical Fitness 12e
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Type of Program
Muscular strength
Muscular endurance
General muscular fitness
The guidelines vary depending on the
type of program that is desired.
Concepts of Physical Fitness 12e
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Choice of Equipment
Weight Machines
Free Weights
There are advantages to both types of equipment.
Web11-8 – variable resistance machines
Concepts of Physical Fitness 12e
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Muscle Groups
Sport specific training
Overall muscle balance
Most resistance training programs should
include exercises for all major muscle groups.
Concepts of Physical Fitness 12e
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Order of Exercise
Large muscle groups first
Small muscle groups first (preexhaust)
There are many different ways to
order exercises within a workout.
See Web11-10 for information
on different training systems
Concepts of Physical Fitness 12e
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Format for Sets
Single sets
Multiple sets
– heavy to light (Oxford system)
– light to heavy (DeLorme system)
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Circuit Training
There are many different ways to
format sets within a workout.
Concepts of Physical Fitness 12e
Types of Contractions
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Concentric vs. Eccentric
Concentric
(shortening)
LIFTING
Eccentric
(lengthening)
LOWERING
Both phases can build muscle!
Concepts of Physical Fitness 12e