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Presentation Package for Concepts of Physical Fitness 14e

Section III: Concept 10 Muscle Fitness and Resistance Exercises. Presentation Package for Concepts of Physical Fitness 14e.

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Presentation Package for Concepts of Physical Fitness 14e

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  1. Section III: Concept 10 Muscle Fitness and Resistance Exercises Presentation Package for Concepts of Physical Fitness 14e 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. All rights reserved Concepts of Physical Fitness 14e Anatomical Graphics from: Essentials of Human Anatomy and Physiology. McGraw-Hill, 1998

  2. Terminology • Weight training • Progressive Resistance Exercise (PRE) • Weight lifting • Powerlifting • Bodybuilding Concepts of Physical Fitness 14e

  3. Lab 10a Info Muscular Strength • Able to lift a heavy weight • Able to exert a great force Concepts of Physical Fitness 14e

  4. Lab 10b Info Muscular Endurance • Able to perform repeated muscular contractions Concepts of Physical Fitness 14e

  5. Note: These drugs are highly dangerous and have permanent and lifethreatening consequences (see future slide) Factors Influencing Strength • Type of muscle tissue • Gender • Age • Anatomy (leverage) • Drugs • Anabolic steroids • Human growth hormone Concepts of Physical Fitness 14e

  6. 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 infoon fiber types Concepts of Physical Fitness 14e

  7. Health Benefits of Muscular Fitness • Strength and muscular endurance promote muscular fitness and provide important health benefits • Avoiding back problems • Good posture • Reducing risks of injury • Reducing risks of osteoporosis Concepts of Physical Fitness 14e

  8. Other Benefits of Muscular Fitness • Weight control • Increased wellness • Look good • Feel good • Core strength • Abdominal, paraspinal (back), gluteal muscles • Improved performance Concepts of Physical Fitness 14e

  9. Types of PRE • Isotonic (dynamic strength/endurance) • Concentric • Eccentric • Plyometrics • Isometric (static strength/endurance) • Isokinetic • Functional balance training • Core strength and balance Click for info on concentric and eccentric contractions Concepts of Physical Fitness 14e

  10. Choice of Equipment Weight Machines Free Weights There are advantages to both types of equipment. Concepts of Physical Fitness 14e Web10-7 – variable resistance machines

  11. F I T The FIT Formula Applied to Resistance Training How often? What resistance? How many sets? Concepts of Physical Fitness 14e

  12. Repetition Continuum Muscular Strength High Load Low Reps Mod Load Mod Reps Resistance (% of 1 RM) Low LoadHigh Reps MuscularEndurance Repetitions Concepts of Physical Fitness 14e

  13. Muscular Strength F: 2-3 days/wk I : 60-80% 1RM) T: 1-3 sets 3- 8 reps High Load Low Reps Resistance (% of 1 RM) MuscularEndurance Repetitions Stimulus for StrengthTarget Zone Mod Load Mod Reps Low LoadHigh Reps Concepts of Physical Fitness 14e

  14. Muscular Strength Resistance (% of 1 RM) Low Load High Reps MuscularEndurance Repetitions Stimulus for EnduranceTarget Zone High Load Low Reps Mod Load Mod Reps F: every other dayI : 40-60% 1RMT: 2-5 sets 9-25 reps Concepts of Physical Fitness 14e

  15. Muscular Strength High Load Low Reps Resistance (% of 1 RM) MuscularEndurance Repetitions Stimulus for Overall Muscle Fitness (Target Zone) F: 3 days/week 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 High Load Low Reps Low LoadHigh Reps Concepts of Physical Fitness 14e

  16. TrainingPrinciples of PRE Click icon for info on the physiology of muscle function • Overload • Progression • Specificity • Diminishing Returns • Rest / Recovery Concepts of Physical Fitness 14e

  17. 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. Concepts of Physical Fitness 14e

  18. Guidelines for Safe & Effective Resistance Training • Start slowly • Use good technique • 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 Concepts of Physical Fitness 14e

  19. Fallacies about Resistance TrainingSee 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 Concepts of Physical Fitness 14e

  20. Concepts in Resistance Training • "The pump” • Strength gain • Muscle fatigue • Muscle soreness • Tone? Click for information on a potential cause of muscle soreness Concepts of Physical Fitness 14e

  21. Lab 10c/10d Info Developing a Resistance Training Program • Set goals • Type of program • Choice of equipment • Muscle groups • Order of exercises • Format for sets Click for more info on each topic My Program Concepts of Physical Fitness 14e

  22. Web Resources Online Learning Center “On the Web” pages for Concept Concepts of Physical Fitness 14e

  23. Supplemental Graphics Lab Information Additional Details and Graphics on Muscle Physiology Concepts of Physical Fitness 14e

  24. Lab 10a InformationEvaluating Muscular Strength (1 RM) Return to presentation • 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 14e

  25. Lab 10b InformationEvaluating Muscular Endurance Return to presentation • Perform push-up, pull-up and flexed-arm 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 14e

  26. Lab 10c-d InformationPlanning and Logging Your Program Return to presentation • 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 Concepts of Physical Fitness 14e

  27. Muscle Fiber Types Return to presentation • Fast Twitch Fibers • Stain light in color • More anaerobic • Suited to strength and speed activity • Slow Twitch Fibers • Stain dark • More aerobic • Suited to endurance activity Concepts of Physical Fitness 14e Web10-2

  28. Sample Calculation • Question: Who’s stronger: • A: 250 pound person who can lift 200 pounds • B: 150 pound person who can lift 175 pounds • Answer: B • A: relative strength = 200/250 = .80 • B: relative strength = 175/150 = 1.17 Concepts of Physical Fitness 14e

  29. 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 14e

  30. Structural Damage in Muscle Fibers Return to presentation • 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 14e

  31. 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. Concepts of Physical Fitness 14e

  32. Sliding Filament Theory • Actin/Myosin • Protein filaments within a muscle fiber that slide across each other to physiologically shorten the fiber. Concepts of Physical Fitness 14e Web10-1

  33. Muscles Work in Pairs • While one muscle contracts and shortens the opposing muscle group relaxes and lengthens

  34. Muscle Fibers are Grouped into Motor Units • A motor unit refers to a motor nerve and the number of muscle fibers that it innervates Concepts of Physical Fitness 14e

  35. 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. Concepts of Physical Fitness 14e

  36. The “All or None” Law of Muscular Contractions Return to presentation • 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 14e

  37. Setting Goals Return to presentation • Specific • Challenging • Attainable Goals provide motivation and a sense of purpose Concepts of Physical Fitness 14e

  38. Type of Program Return to presentation • Muscular strength • Muscular endurance • General muscular fitness The guidelines vary depending on the type of program that is desired. Concepts of Physical Fitness 14e

  39. Muscle Groups Return to presentation • Sport specific training • Overall muscle balance Most resistance training programs should include exercises for all major muscle groups. Concepts of Physical Fitness 14e

  40. Order of Exercise Return to presentation • 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 Concepts of Physical Fitness 14e

  41. Return to 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. Concepts of Physical Fitness 14e

  42. Types of ContractionsConcentric vs. Eccentric Return to presentation Concentric Concentric (shortening) LIFTING LIFTING Eccentric Eccentric (lengthening) LOWERING LOWERING Both phases can build muscle! Both phases can build muscle! Concepts of Physical Fitness 14e

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