1. Chapter 11 Notes Muscle Fitness

2. Muscle Fitness Basics Two health-related parts: 1- muscular strength 2- muscular endurance Muscular Strength is the amount of weight a muscle group can lift at one time. Muscular Endurance is the number of times a muscle group can repeat an exercise.

3. progressive resistance exercise (PRE) – a gradual increase in overload that is applied to the muscle. Increase in muscle size is called hypertrophy.

4. Muscular Endurance-Strength Continuum Exercises used to develop muscular strength will require more resistance (weight) and less repetitions. Exercises used to develop muscular endurance will require more repetitions and low resistance (weight). Exercises used to develop BOTH muscular strength and endurance will require an even amount of resistance and repetitions. (moderate) Whether you train for one or the other you will develop some strength and endurance regardless.

5. Muscle Fitness Terminology Repetitions or reps - number of consecutive times you do an exercise. Sets - one group of repetitions. Bench Press– 2 sets of 10 reps What would that look like? Describe!

6. The Structure of Muscles Three types of muscles: Smooth- (involuntary) make up the walls of your inner organs like stomach and blood vessels. Cardiac- (involuntary) makes up your heart Skeletal- (voluntary) attached to bones and make movement possible

7. Isotonic Contraction Isotonic Contraction – muscle contraction that pulls on the bones and produces movement of body parts. Two types of Isotonic muscle Contractions : concentric- shortening or contraction of a muscle during exercise. (flexion) eccentric-lengthening of a muscle during exercise. (extension) Flexion Extension

8. Isotonic Exercises Can be performed in three ways: Calisthenic training- using your own body weight for resistance. Weight training- using free weights for resistance. Resistance training- using an exercise machine for resistance.

9.  Isometric Contraction- when muscles contract and pull with equal force in opposite directions resulting in no body movement. Ex. pushing hands together

10. Muscle Fibers A muscle is composed of bundles of fibers.

11. Three Types: Slow-twitch muscle fibers- red in color and contract at a slow rate. Generate less force and are able to resist fatigue. Ex- cardiovascular activities and long distance runners Fast-twitch muscle fibers- white in color and contracts very quickly. Ex- Generate more force needed for strength activities. Intermediate muscle fibers- both slow- and fast-twitch fibers. Contract quickly and have good endurance. Ex- Needed for both strength and cardiovascular endurance activities. The type of fibers you have is determined by your genes. (heredity)

12. Muscle Man

13. Resistance Exercises Weight Training- improves both muscle strength and endurance. Can be used by anyone to improve health and fitness. Not competitive. Resistance Training- same as weight training except you use machines instead of weights. Circuit Training- performing a group of exercises in a sequence with brief rests in between. Weightlifting- Olympic sport involving the use of free weights. Try to lift the most weight. Powerlifting- competitive sport lifting the max load in the bench, squat and deadlift. Bodybuilding- concern with the appearance of your body. Competitive sport based on how big and defied you muscles are.

14. Muscle Fitness Assessment one repetition maximum (1RM) – also known as your max. Performing one repetition at a maximal level. 1RM test will measure the amount of weight a person can lift in one repetition. The BEST test for STRENGTH.

15. Building Strength Health Benefits Strong muscles….if you don’t use them you lose them. Help us jump, lift, push, and do activities of daily life. Work and play with less fatigue. Prevent health problems: strong abs will reduce back pain. Strengthens bones. Reduce muscle injuries and soreness. Muscles burn more calories… controls fat.

16. Strength for Preteens and Teens Weight training exercises can have similar results for teens as in adults. Too much PRE too soon can be dangerous. Teens bodies cannot produce big muscles (hypertrophy) but it can increase strength. Recommended that teens perform muscle exercises with moderate resistance for both strength and endurance.

17. Myths and Misconceptions The amount of strength you need to stay healthy depends on your own personal needs and interests. Although, muscle fitness exercises have many benefits, people still have false conceptions about it: No pain, No gain – exercise must hurt to get improvement…actually, stop when you feel pain to avoid injury. Body Dysmorphia- mentally and physically becoming obsessed with body building can result in doing drugs or other unhealthy exercises. Muscle Fitness for Females- only males weight train because females don’t want to look masculine…actually, women muscles can only get so big and strength is important for strength. Muscle-Bound- tight, bulky muscles that prevent moving freely…actually, is a result of training incorrectly.

18. Fitness Principles and Strength Principal of Overload- contract muscle harder to become stronger. Principal of Progression- overload gradually over time…increase weight slowly to prevent injury. Principal of Specificity- exercise specific muscles you wish to develop. Principal of Rest and Recovery- allow muscles to rest and recover after workouts…usually allow one day rest in between workouts

19. The FIT Formula for Strength Isotonic Exercise Frenquency Teens 13-14 and older teen beginners: 2 days/wk on non- consecutive days Older teens and adults: 2-3 days/wk on non-consecutive days Intensity Teens 13-14 and older teen beginners: 40-60% 1RM or resistance allowing 10+ reps Older teens: 40-80% 1RM or resistance allowing 8+ reps Adults: 60-90% 1RM or resistance allowing 3+ reps Time Teens 13-14 and older teen beginners: 1 set of 10-15 reps Older teens: 1 or 2 sets of 8-12 reps Adults and adult athletes: 1-3 sets of 3 to 8 reps For all groups rest between sets 1 to 2 min.

20. Resistance Training Guidelines Use the three S method- slow, smooth and steady. Exercise though a full range of motion- bicep curl… all the way up and all the way down. Always use spotters when working with free weights- partner is much safer. Start with a moderate program Do not hold you breath when lifting Avoid overhead lifts with free weights- machines are better for overhead lifts. Avoid positions that cause the lower back to arch or the wrists to bend backward Never use weights carelessly Never compete when you do resistance training