1. Presentation Package for Concepts of Physical Fitness 12e
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Presentation Package for Concepts of Physical Fitness 12e
Section III: Concept 11:
Muscular Fitness
Anatomical Graphics from: Essentials of Human Anatomy and Physiology. McGraw-Hill, 1998
This lecture will cover muscular fitness and describe the principles of progressive resistance exercise that is used to improve muscular fitness.
Created by:
Gregory J. Welk
Iowa State University
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2. Health Benefits of Muscular Fitness
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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
This shows the position of muscular fitness within the physical activity pyramid.
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3. Other Benefits of Muscular Fitness
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Other Benefits of Muscular Fitness
Look good
Feel good
Improved performance
Review benefits of muscular fitness
Look Good:
Feel Good:
Muscular fitness can promote self esteem
Improved Health:
In addition to other benefits, building up muscle mass helps to maintain BMR and promote long term weight control.
Improved Performance:
Fit muscles improve performance in sports and don't tire as easily during leisure activities
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4. Concepts of Physical Fitness 12e
Lab 11a Info
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Muscular Strength
Able to lift a heavy weight
Able to exert a great force
Review definition of Muscular Strength
What sports demand muscular strength?
- Football
- Weight Lifting
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5. Concepts of Physical Fitness 12e
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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.)
Discuss the concept of relative strength.
An effective way is to ask students who is stronger Person A or Person B?
Person A: Weighs 180 pounds and can lift 200 pounds
Person B: Weighs 100 pounds and can lift 150 pounds
Person B has more relative strength because he/she can lift more weight per pound of body weight than person A.
When strength is relative to body weight or to Lean Body Mass females and males have nearly comparable strength. Therefore, the main reason that males are stronger than females is the amount of muscle mass.
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6. Concepts of Physical Fitness 12e
Lab 11b Info
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Muscular Endurance
Able to perform repeated muscular contractions
Review muscular endurance
What sports require muscular endurance?
- wrestling
- gymnastics
- downhill skiing
How is muscular endurance different than cardiovascular endurance?
CV endurance: efficiency of heart and lungs
ME: efficiency of neuromuscular system
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7. Resistance Training Principles
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Click icon for info on the physiology of muscle function
Resistance Training Principles
Overload
Progression
Specificity
Rest / recovery
The principles for resistance training are the same as the ones covered during the lecture on How Much Exercise is Enough but it is a good review.
Overload:
You have to do more than you are used to in order to cause your muscles to adapt
Progression:
You must build up slowly or risk getting injured or too sore
Specificity
The adaptations are specific for the muscle groups being exercised. Another application of this principle is that the gains from resistance training may not always translate to an increased performance in sports.
Rest/Recovery
You must give the body enough time to recover between workouts.
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8. Facts about Resistance Training
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Click icon for info on factors influencing strength
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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.
Review the facts about resistance training and point out the illusion that everyone can develop huge muscles. Most people have body types and genetics that limit the capacity for this type of development.
See more info on fiber types
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9. Myths about Resistance Training
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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
Go over each myth
No Pain No Gain:
You don't need to hurt to get benefits from exercise. The myth is based on overload principle which states that you must challenge your body to improve.
Muscle Bound:
Weight training can increase flexibility if through full ROM
Fat converts into muscle
Fat and muscle are separate tissues and you can't promote local fat loss by exercising a certain area.
Muscle turns into fat if not used.
A higher muscle mass causes a corresponding increase in BMR and total energy expenditure. Without training, muscle mass is lost. If a person ceases training and keeps eating the same amount, the extra calories are converted to fat. (Muscle does not turn into fat)
Masculinizing
Women won't develop same muscles as men because they do not have as much testosterone
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10. The FIT Formula Applied to Resistance Training
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The FIT Formula Applied to Resistance Training
How often?
What resistance?
How many sets? F I T
Review the FIT formula
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11. Concepts of Physical Fitness 12e
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Repetition Continuum
Muscular Strength
High Load Low Reps
Mod Load Mod Reps
Resistance (% of 1 RM)
Low Load High Reps
Diagram shows the repetition continuum
Strength is developed with Hi weight / Lo reps
Endurance is developed with Lo weights / Hi reps
Review the concept so that students know that different gains will result from different types of training
The following slides illustrate the concepts in greater detail and provide the FIT prescription for each type of program.
Muscular Endurance
Repetitions
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12. Concepts of Physical Fitness 12e
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Stimulus for Strength
F: every other day
I : (80% 1RM)
T: 3 sets < 8 reps
Repetitions
Resistance (% of 1 RM)
High Load Low Reps
Muscular Strength
Muscular Endurance
Mod Load Mod Reps
Low Load High Reps
Review the stimulus for strength development
- maximal exertion
- maximal force
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13. Stimulus for Endurance
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Stimulus for Endurance
Repetitions
Resistance (% of 1 RM)
Low Load High Reps
Muscular Strength
Muscular Endurance
High Load Low Reps
Mod Load Mod Reps
F: every other day I : 40-70% 1RM T: 2-5 sets reps
Review stimulus for muscular endurance
- higher number of repetitions
- short rest intervals
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14. Stimulus for Overall Muscle Fitness
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Stimulus for Overall Muscle Fitness
Repetitions
Resistance (% of 1 RM)
High Load Low Reps
Muscular Strength
Muscular Endurance
High Load Low Reps
F: every other day
I : 60-70% 1RM
T: 2-3 sets reps
Low Load High Reps
A general muscular fitness program should develop some strength and some endurance. The program should incorporate exercises for every major muscle group. Muscle imbalances can lead to injury and are not attractive (give example of Popeye - big arms, small legs)
F: every other day (3x per week)
I: 60-70% of 1 repetition maximum
T: 2-3 sets of 8-15 repetitions
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15. Concepts in Resistance Training
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Concepts in Resistance Training
"The pump”
Strength gain
Muscle fatigue
Muscle soreness
Tone?
Click for information on a potential cause of muscle soreness
Review concepts related to weight training:
The Pump:
Muscles aren't magically growing before your eyes. The increased size following a workout is due to blood trapped in muscles (venous return)
Strength Gain: (several mechanisms)
1. Neuromuscular: body improves ability to recruit motor units
2. Hypertrophy (increased muscle size): - strength depends on cross sectional area of muscle
3. Hyperplasia (increased muscle cell number) - only seen in elite weightlifter
Muscle Fatigue: what causes muscles to tire out?
When muscles produce too much LA the ph of the cells decreases and muscles can't contract effectively With repeated lifting some of the motor units become fatigued and the body has to recruit new motor units that may be less conditioned
Muscle Soreness: What causes muscles to feel sore?
Various theories exist. Some say it is due to a lack of oxygen in the area, others say it is due to connective tissue damage in the fibers
Tone: What is Tone?
Usually people refer to tone as being definition. It requires good muscle development and also a low percent body fat. You can't turn fat into muscle and gain "tone" .
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16. Developing a Resistance Training Program
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Lab 11c/11d Info
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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
Cover the key steps needed for planning a resistance training program
Each of the components will be discussed on a separate slide so they only need to be introduced.
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17. Training Considerations
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Training Considerations
Click for info on concentric and eccentric contractions
Start slowly
Use good technique
Lift in a controlled manner
Exhale during effort
Bring weight down slowly
Allow time for recovery
Expect plateaus
Review training considerations.
Start slowly
Helps to avoid excessive soreness
Allow time to recover:
(muscles need to rest to adapt)
Expect plateaus:
Plateaus are common in weight training. Improvements will be rapid initially but will level off. Often it is necessary to try different routines or use a form of "periodization (structured phases in a program) to move past a plateau.
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18. Concepts of Physical Fitness 12e
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Web Resources
“On the Web” pages for Concept
Online Learning Center
This page provides active hyperlinks if the computer is connected to the Internet.
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19. Supplemental Graphics
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Supplemental Graphics
Lab Information
Additional Details and Graphics on Muscle Physiology
Supplemental graphics follow slide
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20. Lab 10a Information Evaluating Muscular Strength (1 RM)
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Lab 10a Information Evaluating 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
Lab information
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21. Lab 10b Information Evaluating Muscular Endurance
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Lab 10b Information Evaluating Muscular Endurance
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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
Lab information
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22. Lab 10c-d Information Planning and Logging Your Program
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Lab 10c-d Information Planning and Logging Your Program
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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
Lab information
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23. Factors Influencing Strength
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Factors Influencing Strength
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Gender
Age
Anatomy
Genetics
Drugs
Anabolic steroids
Human growth hormone
Note: These drugs are highly dangerous and have permanent and life threatening consequences
Review factors influencing strength:
Gender: males stronger than females
- testosterone builds muscle (anabolic effects)
- lower amounts of body fat allows greater LBM
Age: strength decreases with age (ex: elderly)
- muscular strength = getting out of a chair
- muscular endurance = walking around the house
Anatomy:
- The body built as a system of levers. The longer the lever arm the greater the strength for a muscle
- The ability to increase strength depends on type of muscle fibers (see next slide)
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24. Concepts of Physical Fitness 12e
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Muscle Fiber Types
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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
Review muscle fibers
There are two types of muscle fibers
- Fast Twitch
- Slow Twitch
Fast twitch fibers generate a lot of force in a short amount of time (speed/strength). Slow twitch fibers generate force more slowly but more efficiently
Fast Twitch fibers are primarily anaerobic and are better suited to high intensity/strength activities. Therefore, people with a higher percentage of fast twitch fibers will respond quicker and increase strength to a greater extent than people with more slow twitch fibers.
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25. Concepts of Physical Fitness 12e
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Sample Calculation
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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
Go through sample calculation for relative strength. Students typically have difficult time with this type of calculation so it is worth covering.
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26. Structural Damage in Muscle Fibers)
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Structural Damage in Muscle Fibers)
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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
Z line disruption is one of the possible explanations for muscle soreness
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27. Physiology of Muscular Contractions
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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
Go over anatomy concepts related to muscular fitness and resistance exercise
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28. Sliding Filament Theory
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Sliding Filament Theory
Actin/Myosin
Protein filaments within a muscle fiber that slide across each other to physiologically shorten the fiber
Review the concept of the sliding filament theory.
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29. Concepts of Physical Fitness 12e
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Muscles Work in Pairs
While one muscle contracts and shortens the opposing muscle group relaxes and lengthens
Describe the agonist and antagonist functions and how they work together to produce movement
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30. Muscle Fibers are Grouped into Motor Units
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Muscle Fibers are Grouped into Motor Units
A motor unit refers to a motor nerve and the number of muscle fibers that it innervates
Describe how muscles are organized and how neural regulation of force takes place
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31. Regulation of Muscle Force (Tetany)
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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.
Describe how individual contractions sum together to produce a tetany contraction at a stable force level.
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32. The “All or None” Law of Muscular Contractions
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The “All or None” Law of Muscular Contractions
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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%)
Explain the all or none law
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33. Concepts of Physical Fitness 12e
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Setting Goals
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Specific
Challenging
Attainable
Goals should be set at the beginning of the program
Goals should be specific, challenging and attainable
They must be specific so you can measure it and know when you reach it. They must be challenging to give you something to strive for but they must be attainable. Setting goals too high is the biggest problem for most people.
Examples of specific goals:
1. Increase strength in bench press by 20 pounds in 3 months
2. Decrease percent body fat by 2% in 4 months
Goals provide motivation
and a sense of purpose
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34. Concepts of Physical Fitness 12e
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Type of Program
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Muscular strength
Muscular endurance
General muscular fitness
The type of program should relate to the goals that were established.
If your goal is to increase strength or size you should use a muscular strength format (heavy weight / low repetition).
If your goal is to increase endurance you should use a muscular endurance format (low weight/high repetition)
If your goal is to improve general muscular fitness then a intermediate type of program should be used.
The guidelines vary depending on the type of program that is desired.
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35. Concepts of Physical Fitness 12e
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Choice of Equipment
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Weight Machines
Free Weights
There are a variety of different types of weight equipment and there are advantages and disadvantages of the different systems.
Go over advantages and disadvantages of machines and free weights and have students discuss their preferences.
Some advantages of machines are: easy, quick to use, safer, and variable resistance in which the resistance is varied throughout the range of motion to more closely accommodate natural strength curves (ex Nautilus). Some advantages of free weights are: balanced muscle development, more challenging and rewarding, more adaptable to natural body movements.
Free weights require more time and are more dangerous than machine weights, therefore most beginners should opt for machines when beginning a program.
There are advantages to both types of equipment.
Web11-8 – variable resistance machines
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36. Concepts of Physical Fitness 12e
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Muscle Groups
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Sport specific training
Overall muscle balance
Most resistance training programs should
include exercises for all major muscle groups.
The muscle groups and exercises need to be selected.
Some people may want to focus on certain body area to improve performance in a certain sport.
Otherwise, most people would be best off with a program that works each of the major muscle groups.
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37. Concepts of Physical Fitness 12e
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Order of Exercise
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Large muscle groups first
Small muscle groups first (pre-exhaust)
There are many different ways to
order exercises within a workout.
The order of exercises must be specified. There are many different ways a program can be organized. The general recommendation is to do large muscle groups first followed by the small muscle groups. A different system known as the "pre-exhaust" system is based on doing small muscle groups first. The rationale is to tire out accessory muscle groups so they cannot help out during some of the major lifts.
See Web11-10 for information on different training systems
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38. Concepts of Physical Fitness 12e
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Format for Sets
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Single sets
Multiple sets
heavy to light (Oxford system)
light to heavy (DeLorme system)
Circuit Training
Sets can also be organized in different ways.
Good levels of fitness can be attained with only 1 set for each exercise but gains are generally greater if multiple sets are performed. Beyond 3 sets the advantage of multiple sets becomes less significant.
Some people prefer to work with heavy weights first and then reduce the weight for the next one
Other people prefer to start with a light set first and then increase the weight as they feel warm-up up
There are many different ways to
format sets within a workout.
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39. Types of Contractions Concentric vs. Eccentric
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Types of Contractions Concentric vs. Eccentric
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Concentric
Concentric
(shortening)
LIFTING
LIFTING
Eccentric
Eccentric
(lengthening)
Diagram shows that both phases of the lift can promote strength gains.
By lifting in a slow and controlled manner you can increase the overload on the muscle and make quicker gains.
LOWERING
LOWERING
Both phases can build muscle!
Both phases can build muscle!
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