Lesson 2

1. Lesson 2 L E S S O N 2 Building Muscle Fitness

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?

3. What are some health and wellness benefits of developing good muscle fitness?

4. 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)

5. 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)

6. What is progressive resistance exercise (PRE)?

7. Progressive Resistance Exercise • Muscle fitness exercise approach where you gradually increase resistance (overload) until you reach a desired level of muscle fitness

8. 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?

9. 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

10. Fitness Target Zones for Muscle Fitness

11. What is the double progressive system of PRE?

12. 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

13. What are some guidelines for safe participation in progressive resistance exercise (PRE)?

14. 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)

15. 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)

16. 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.

17. What are some common myths and misconceptions about muscle fitness training?

18. 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!

19. 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.

20. 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.

21. 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.

22. What is body dysmorphia? Why do you think it has become more prevalent in the last 10 years?

23. 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

24. Group Activity 1 • Read the Taking Charge feature: Preventing Relapse. • Answer the For Discussion questions. • Be prepared to discuss your answers with the class.

25. 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?

26. What are some skills for preventing relapse (quitting an exercise program)?

27. Skills for Preventing Relapse • Do a self-assessment. • Use the information from your self-assessment 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)

28. 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.