Chapter 11 Muscular Strength

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Transcript Chapter 11 Muscular Strength

Chapter 11
Muscle Fitness
Basic Principles and Strength
Pgs 174-190
Muscle Fitness
Muscle fitness is comprised of two parts:
1. Strength-amount of force a muscle can
 2. Endurance-the ability to contract the
muscles many times without
Progressive Resistance Exercise
PRE is used to develop both strength and
The exercises are progressive because you
gradually increase the overload you apply
to muscles
Hypertrophy is an
increase in muscle
size that results from
strength training
Muscular Endurance-Strength
Reps and Sets
Repetitions or reps, are the number of
consecutive times you do an exercise (e.g.
ten push-ups in a row = ten reps.)
A set is a group of repetitions (e.g. do ten
push-ups, rest, then do ten more to
complete two sets of 10 reps)
Three Muscle Types
1. Smooth-make up the walls of internal
organs like the stomach.
2. Cardiac-makes up the heart
3. Skeletal muscles are attached to bones
and allow for movement
Muscle Contractions
Isotonic Contraction is
a contraction that
pulls bones and
produces movement
Isometric Contraction
occurs when muscles
contract and pull in
opposite directions so
no movement occurs
Muscle Fibers
Slow Twitch contract at a slow rate
(good endurance)
Fast Twitch contract quickly (good for
speed and strength)
Intermediate have characteristics of both
fast and slow twitch fibers. These fibers
can be trained as either slow or fast.
Weight Training
Weight Training is
done to improve
strength and
Resistance Training
Resistance training is
weight training with
the use of machines
Body Building
Body building is a
sport that can be
done competitively.
Athletes are judged
on muscle size and
Muscle Fitness Assessment
A one repetition maximum (1RM) is the
best test of strength.
 A true 1RM requires a person to determine
how much weight they can lift one time
Calisthenics are
muscle exercises that
use your body weight
as resistance
Absolute vs. Relative Strength
Absolute strength is measured by how
much weight you can lift regardless of
your body size
 Relative strength is strength adjusted for
your body size (strength per pound of
body weight)
 An EMG (electromyography) is a machine
that measures strength
Benefits of Strength
Strong muscles help you do daily activities
like lifting, pushing, jumping, etc.
 Strength enables you to work/play with
less fatigue
 Strong abdominals = less back problems
 Strength exercises also strengthen bones
 Muscles burn more calories than fat
resulting in healthy body composition
Strength for Preteens and Teens
Teens should not
engage in too much
strength training
beyond what is
needed for basic
 Athletes should only
do such exercises
with a qualified
Body Dysmorphia
Body dysmorphia
occurs when people
become obsessed
with building muscle
 It is a psychological
 Many people begin
using steroids to gain
more muscle
Muscle Fitness for Females
Strength is beneficial
for females too
Females cannot
develop masculine
bodies without
steroids or excessive
strength training
Muscle-bound means
having tight bulky
muscles that causes
Training only one side
of a joint and/or not
stretching are likely
FIT Principles and Strength
Overload: Muscles must work against a
greater load than they do in daily activity
Progression: As muscles strengthen
gradually increase the resistance (add
Specificity: Exercise the specific muscles
you want to develop
Rest and Recovery
Allow at least one day of rest between
strength training workouts
Perform strength training exercises 2-3
days a week for ideal fitness