Transcript File - Fitness for life

L E S S O N
2
Building Muscle
Fitness
Lesson 2
Can You . . .
• . . . describe health and wellness benefits of muscle
fitness?
• . . . explain the FITT formula for developing muscle
fitness using isotonic progressive resistance
exercise (PRE)?
• . . . describe the double progressive system for
using PRE?
• . . . describe some basic guidelines for safe PRE?
What are some health and
wellness benefits of developing
good muscle fitness?
Health and Wellness Benefits of Good
Muscle Fitness
• Reduces back problems (improves posture)
• Reduces risk of muscle injury
• Increases bone health
• Prevents hypokinetic diseases
• Enhances rehabilitation from diseases
(cancer)
(continued)
Health and Wellness Benefits of Good
Muscle Fitness (continued)
• Reduces risk of overweight and obesity
• Improves mental health (feeling your best)
• Improves physical appearance
• Improves quality of life
• Reduces risk of falling (older people)
What is progressive resistance
exercise (PRE)?
Progressive Resistance Exercise
• Muscle fitness exercise approach where
you gradually increase resistance
(overload) until you reach a desired level of
muscle fitness
How much muscle fitness exercise
do you need to do in order to
increase your muscle fitness?
What is the FIT formula for PRE
using isotonic exercises?
FIT Formula for PRE
• It depends!
– What type of muscle fitness do you want (strength, muscular
endurance, or power)?
– What is your level (beginner, intermediate, or advanced)?
• Isotonic PRE FIT formula for beginners:
– Frequency: 2 times per week
– Intensity: 50% of 1RM
– Time: 1 set of 10 to 15 reps
Fitness Target Zones for
Muscle Fitness
Beginner
Intermediate
Advanced
Threshold
Target
Threshold
Target
Threshold Target
2
2 or 3
2
2 or 3
3
3 or 4
Intensity
50
(% of 1RM)
50–70
60
60–80
70
70–85
Time
1 or 2
sets of
10–15
reps
2 sets of
8–12 reps
2 or 3
sets of
8–12
reps
3 sets of
3–4
6–10 reps sets of
6–10
reps
Frequency
(days per
week)
1 set of
10–15
reps
What is the double progressive
system of PRE?
Double Progressive System
• Common method for applying the principle
of progression
• The system has 2 parts:
– Part 1: increase repetitions
– Part 2: increase the weight
• Both parts progressively increase the
overload, making it a double progressive
system
What are some guidelines for safe
participation in progressive
resistance exercise (PRE)?
Guidelines for Safe PRE Participation
• Warm up with recommended dynamic exercises.
• Learn proper technique.
– Use moderate-velocity movements—not too slow and not
too fast.
– Use both concentric and eccentric contractions through a
full range of motion.
– Avoid sudden or quick movements.
– Do not hold your breath when you exercise.
– Use good biomechanics.
(continued)
Guidelines for Safe PRE Participation
(continued)
• Make sure that your workout area is safe.
• When working with free weights, always use
spotters.
• Progress gradually.
• Select exercises for all major muscle groups.
• Rest between sets.
• Allow rest days between exercise sessions.
(continued)
Guidelines for Safe PRE Participation
(continued)
• Vary your program to keep it interesting.
• Avoid overhead lifts with free weights.
• Master single-joint exercises before attempting
multiple-joint exercises or sport movements.
• Never use weights carelessly.
• Never compete when you do resistance training.
What are some common myths
and misconceptions about muscle
fitness training?
Myth 1: No Pain, No Gain
• It’s true that you’ll become quite fatigued
and feel a sensation sometimes called the
burn.
• Body pain is something different. If you feel
pain, your body is telling you something.
• Bottom line: When in doubt, back off to
avoid injury!
Myth 2: Muscle Bound
• Strength training will cause me to have
tight, bulky muscles that will prevent me
from moving freely.
• Inflexibility is caused not by resistance
training but by incorrect training.
• Bottom line: Follow safe PRE guidelines
and engage in a flexibility program if you
have limited range of motion.
Myths 3 and 4
• Myth 3: Women cannot build muscle fitness.
• Myth 4: Muscle fitness programs will make
women look masculine.
• Bottom line: Muscle fitness exercises
benefit men, women, people of all
ethnicities, and people with disabilities.
Myth 5: Commercial Products Build
Muscle Tone
• Muscle tone is a term that does not refer to
sound health-related fitness measures of
strength, muscular endurance, and power.
• It is considered a quack term because you
cannot measure it.
• Bottom line: Avoid products claiming to
improve your muscle tone.
What is body dysmorphia?
Why do you think it has become
more prevalent in the last 10 years?
Body Dysmorphia
• A psychological disorder where a person
becomes obsessed with building muscle
• An obsessive-compulsive condition that
often requires treatment by a professional
• People with this condition have high injury
rates
Group Activity 1
1. Read the Taking Charge feature:
Preventing Relapse.
2. Answer the For Discussion questions.
3. Be prepared to discuss your answers with
the class.
Taking Charge: Preventing Relapse
• For Discussion:
– What caused Luis to relapse into inactivity?
– What could he do if it turns out that the boy down the
hall hates basketball?
– What are some other things that cause relapse?
– What can be done to avoid them?
– What other suggestions do you have to help Luis?
What are some skills for
preventing relapse (quitting an
exercise program)?
Skills for Preventing Relapse
• Do a self-assessment.
• Use the information from your selfassessment to determine areas in which
you can improve.
• Write down your goals for doing the activity.
• Monitor your behavior by keeping a log or
chart, then use it to reinforce or reward
yourself.
(continued)
Skills for Preventing Relapse
(continued)
• Tell other people what you’re trying to
accomplish.
• Select a regular exercise time.
• Do not let one setback be a reason for a
long-term relapse.
• Consider a variety of activities.