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Concept 9 Muscle Fitness & Resistance Exercises

Concept 9 Muscle Fitness & Resistance Exercises.

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Concept 9 Muscle Fitness & Resistance Exercises

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  1. Concept 9 Muscle Fitness & Resistance Exercises 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. Anatomical Graphics from: Essentials of Human Anatomy and Physiology. McGraw-Hill, 1998

  2. Presentation Overview Online Learning Center Discussion Activity Terminology Influencing Factors Health Benefits Types of Resistance Training FIT Formula Developing a Program

  3. Terminology Weight training Progressive Resistance Exercise (PRE) Weight lifting Powerlifting Bodybuilding Photo: Creative Commons LocalFitness.com.au

  4. Muscular Strength Able to lift a heavy weight Able to exert a great force Lab 10a Info

  5. Muscular Endurance Able to perform repeated muscular contractions Lab 10b Info

  6. Type of muscle tissue Gender Age Anatomy (leverage) Supplements/Drugs Anabolic steroids Human growth hormone Factors Influencing Muscular Strength & Endurance Note: These drugs are highly dangerous and have permanent and lifethreatening consequences (click here)

  7. 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

  8. Health Benefits Help prevent chronic lifestyle diseases and early death Decreased risk for: Heart disease High blood pressure Diabetes Rehab from some cancers Metabolic syndrome Injury Back problems Osteoporosis Photo: Creative Commons US Navy

  9. More Benefits Weight control Increased wellness Look good Feel good Core strength Abdominal, paraspinal (back), gluteal muscles Improved performance

  10. Types of PRE Isotonic (dynamic strength/endurance) Concentric Eccentric Plyometrics Isometric (static strength/endurance) Isokinetic Core Training* Functional Balance Training Click for info on concentric and eccentric contractions

  11. Choice of Equipment Weight Machines Free Weights There are advantages to both types of equipment.

  12. The FIT Formula Applied to Resistance Training How often? What resistance? How many sets? F I T

  13. Repetition Continuum Muscular Strength High Load Low Reps Mod Load Mod Reps Resistance (% of 1 RM) Low LoadHigh Reps MuscularEndurance Repetitions

  14. Stimulus for StrengthTarget Zone 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 Mod Load Mod Reps Low LoadHigh Reps 2-3 min rest intervals for strength

  15. Stimulus for EnduranceTarget Zone Muscular Strength High Load Low Reps 1-2 min rest intervals for muscular endurance or general muscle fitness Mod Load Mod Reps Resistance (% of 1 RM) F: every other dayI : 20-50% 1RMT: 2-5 sets 9-25 reps Low Load High Reps MuscularEndurance Repetitions

  16. Stimulus for Overall Muscle Fitness (Target Zone) Muscular Strength High Load Low Reps Resistance (% of 1 RM) MuscularEndurance Repetitions F: 2-3 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; 8-10 basic exercises High Load Low Reps Low LoadHigh Reps

  17. TrainingPrinciples of PRE Overload Progression Specificity Diminishing Returns Rest / Recovery At least 48 hrs separating training sessions for the same muscle groups Click icon for info on the physiology of muscle function

  18. Fallacies about Resistance Training 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

  19. "The pump” Strength gain Muscle fatigue Muscle soreness Tone? Concepts in Resistance Training Click for information on a potential cause of muscle soreness

  20. 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

  21. Developing a Resistance Training Program Setting goals Type of program Choice of equipment Muscle groups Order of exercises Format for sets Lab 10c/10d Info Click for more info on each topic My Program End of presentation

  22. Supplemental Info Lab Information Additional Details and Graphics on Muscle Physiology Discussion Activity Online Learning Center

  23. Lab 10a InformationEvaluating 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 Return to presentation

  24. Lab 10b InformationEvaluating Muscular Endurance 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 Return to presentation

  25. Lab 10c-d InformationPlanning 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 Plan days to do exercises for 1 week Monitor progress using log sheet and describe experiences Return to presentation

  26. Muscle Fiber Types 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 Return to presentation

  27. 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

  28. The amount of weight lifted relative to the person's body weight Measured as a ratio: Relative Strength = weight lifted (lb.) body weight (lb.) Relative Strength

  29. 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 Return to presentation

  30. Anabolic steroids - dangerous and 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 Supplements Return to presentation

  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.

  32. Sliding Filament Theory Actin/Myosin Protein filaments within a muscle fiber that slide across each other to physiologically shorten the fiber

  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

  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

  36. The “All or None” Law of Muscular Contractions When a motor unit is stimulated, it “fires” at 100% of its optimal potential, or not at all Light loads use few fibers (but at 100%) Heavy loads use many fibers (also at 100%) Return to presentation

  37. Setting Goals Specific Challenging Attainable Return to presentation Goals provide motivation and a sense of purpose.

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

  39. Muscle Groups Sport specific training Overall muscle balance Return to presentation Most resistance training programs should include exercises for all major muscle groups.

  40. Order of Exercise Large muscle groups first Small muscle groups first (pre-exhaust) Return to presentation There are many different ways to order exercises within a workout.

  41. Format for Sets Single sets Multiple sets heavy to light (Oxford system) light to heavy (DeLorme system) Circuit Training Return to presentation There are many different ways to format sets within a workout.

  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!

  43. Discussion Activity Return to presentation Is muscular strength or muscular endurance more important? Explain.

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