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Presentation Package for Concepts of Fitness and Wellness 6e

All rights reserved. Presentation Package for Concepts of Fitness and Wellness 6e. Section III: Concept 11: Muscular Fitness. Anatomical Graphics from: Essentials of Human Anatomy and Physiology. McGraw-Hill, 1998. Health Benefits of Muscular Fitness.

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Presentation Package for Concepts of Fitness and Wellness 6e

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  1. All rights reserved Presentation Package for Concepts of Fitness and Wellness 6e Section III: Concept 11: Muscular Fitness Anatomical Graphics from: Essentials of Human Anatomy and Physiology. McGraw-Hill, 1998 Concepts of Fitness and Wellness 6e

  2. Health Benefits of Muscular Fitness • Strength and muscular endurance promote muscular fitness and provide important health benefits • Avoiding back problems • Reducing risks of injury • Reducing risks of osteoporosis Concepts of Fitness and Wellness 6e

  3. Other Benefits of Muscular Fitness • Look good • Feel good • Improved performance Concepts of Fitness and Wellness 6e

  4. Lab 11a Info Muscular Strength • Able to lift a heavy weight • Able to exert a great force Concepts of Fitness and Wellness 6e

  5. Relative Strength Click icon for a sample calculation • 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 Fitness and Wellness 6e

  6. Lab 11b Info Muscular Endurance • Able to perform repeated muscular contractions Concepts of Fitness and Wellness 6e

  7. Click icon for info on the physiology of muscle function Resistance Training Principles • Overload • Progression • Specificity • Rest / recovery Concepts of Fitness and Wellness 6e

  8. Click icon for infoon factors influencing strength 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 Fitness and Wellness 6e

  9. Myths 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 Concepts of Fitness and Wellness 6e

  10. F I T The FIT Formula Applied to Resistance Training How often? What resistance? How many sets? Concepts of Fitness and Wellness 6e

  11. Repetition Continuum Muscular Strength High Load Low Reps Mod Load Mod Reps Resistance (% of 1 RM) Low LoadHigh Reps MuscularEndurance Repetitions Concepts of Fitness and Wellness 6e

  12. Muscular Strength F: every other day I : (80% 1RM) T: 3 sets < 8 reps High Load Low Reps Resistance (% of 1 RM) MuscularEndurance Repetitions Stimulus for Strength Mod Load Mod Reps Low LoadHigh Reps Concepts of Fitness and Wellness 6e

  13. Muscular Strength Resistance (% of 1 RM) Low Load High Reps MuscularEndurance Repetitions Stimulus for Endurance High Load Low Reps Mod Load Mod Reps F: every other dayI : 40-70% 1RMT: 2-5 sets 15-25 reps Concepts of Fitness and Wellness 6e

  14. Muscular Strength High Load Low Reps Resistance (% of 1 RM) MuscularEndurance Repetitions Stimulus for Overall Muscle Fitness High Load Low Reps F: every other day I : 60-70% 1RM T: 2-3 sets 8 - 15 reps Low LoadHigh Reps Concepts of Fitness and Wellness 6e

  15. Concepts in Resistance Training • "The pump” • Strength gain • Muscle fatigue • Muscle soreness • Tone? Click for information on a potential cause of musclesoreness Concepts of Fitness and Wellness 6e

  16. Lab 11c/11d Info Developing a Resistance Training Program Click for more info on each topic • Set goals • Type of program • Choice of equipment • Muscle groups • Order of exercises • Format for sets My Program Concepts of Fitness and Wellness 6e

  17. Training Considerations Click for info onconcentric and eccentriccontractions • Start slowly • Use good technique • Lift in a controlled manner • Exhale during effort • Bring weight down slowly • Allow time for recovery • Expect plateaus Concepts of Fitness and Wellness 6e

  18. Online Learning Center “On the Web” pages for Concept Web Resources Concepts of Fitness and Wellness 6e

  19. Supplemental Graphics Lab Information Additional Details and Graphics on Muscle Physiology Concepts of Fitness and Wellness 6e

  20. Lab 11a 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 Fitness and Wellness 6e

  21. Lab 11b 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 Fitness and Wellness 6e

  22. Lab 11c-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 Fitness and Wellness 6e

  23. Note: These drugs are highly dangerous and havepermanent and lifethreatening consequences Factors Influencing Strength Return to presentation • Gender • Age • Anatomy • Genetics • Drugs • Anabolic steroids • Human growth hormone Concepts of Fitness and Wellness 6e

  24. 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 Fitness and Wellness 6e

  25. Sample Calculation Return to presentation • 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 Fitness and Wellness 6e

  26. 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 Fitness and Wellness 6e

  27. 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 Fitness and Wellness 6e

  28. Sliding Filament Theory • Actin/Myosin • Protein filaments within a muscle fiber that slide across each other to physiologically shorten the fiber Concepts of Fitness and Wellness 6e

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

  30. 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 Fitness and Wellness 6e

  31. 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 Fitness and Wellness 6e

  32. 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 Fitness and Wellness 6e

  33. Setting Goals Return to presentation • Specific • Challenging • Attainable Goals provide motivation and a sense of purpose Concepts of Fitness and Wellness 6e

  34. 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 Fitness and Wellness 6e

  35. Choice of Equipment Return to presentation Free Weights Weight Machines There are advantages to both types of equipment. See “On the Web”11-8 – variable resistance machines Concepts of Fitness and Wellness 6e

  36. 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 Fitness and Wellness 6e

  37. 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 “On the Web11-10 for information on different training systems Concepts of Fitness and Wellness 6e

  38. Format for Sets Return to presentation • 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 Fitness and Wellness 6e

  39. 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 Fitness and Wellness 6e

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