Chapter 11 Muscle Fitness Basic Principles and Strength Pgs

Muscle Fitness Muscle fitness is comprised of two parts: Muscle fitness is comprised of two parts: 1. Strength-amount of force a muscle can 1. Strength-amount of force a muscle can exert exert 2. Endurance-the ability to contract the 2. Endurance-the ability to contract the muscles many times without muscles many times without tiring tiring

Progressive Resistance Exercise (PRE) PRE is used to develop both strength and PRE is used to develop both strength and endurance endurance The exercises are progressive because you gradually increase the overload you apply to muscles The exercises are progressive because you gradually increase the overload you apply to muscles

Hypertrophy Hypertrophy is an increase in muscle size that results from strength training Hypertrophy is an increase in muscle size that results from strength training

Muscular Endurance-Strength Continuum

Reps and Sets Repetitions or reps, are the number of consecutive times you do an exercise (e.g. ten push-ups in a row = ten reps.) Repetitions or reps, are the number of consecutive times you do an exercise (e.g. ten push-ups in a row = ten reps.) A set is a group of repetitions (e.g. do ten push-ups, rest, then do ten more to complete two sets of 10 reps) A set is a group of repetitions (e.g. do ten push-ups, rest, then do ten more to complete two sets of 10 reps)

Three Muscle Types 1. Smooth-make up the walls of internal organs like the stomach. organs like the stomach. 2. Cardiac-makes up the heart 2. Cardiac-makes up the heart 3. Skeletal muscles are attached to bones 3. Skeletal muscles are attached to bones and allow for movement and allow for movement

Muscle Contractions Isotonic Contraction is a contraction that pulls bones and produces movement Isotonic Contraction is a contraction that pulls bones and produces movement Isometric Contraction occurs when muscles contract and pull in opposite directions so no movement occurs Isometric Contraction occurs when muscles contract and pull in opposite directions so no movement occurs

Muscle Fibers 1. Slow Twitch contract at a slow rate (good endurance) 2. Fast Twitch contract quickly (good for speed and strength) 3. Intermediate have characteristics of both fast and slow twitch fibers. These fibers can be trained as either slow or fast.

Weight Training Weight Training is done to improve strength and endurance. Weight Training is done to improve strength and endurance.

Resistance Training Resistance training is weight training with the use of machines Resistance training is weight training with the use of machines

Body Building Body building is a sport that can be done competitively. Athletes are judged on muscle size and definition Body building is a sport that can be done competitively. Athletes are judged on muscle size and definition

Muscle Fitness Assessment A one repetition maximum (1RM) is the best test of strength. A one repetition maximum (1RM) is the best test of strength. A true 1RM requires a person to determine how much weight they can lift one time A true 1RM requires a person to determine how much weight they can lift one time

Calisthenics Calisthenics are muscle exercises that use your body weight as resistance Calisthenics are muscle exercises that use your body weight as resistance

Absolute vs. Relative Strength Absolute strength is measured by how much weight you can lift regardless of your body size Absolute strength is measured by how much weight you can lift regardless of your body size Relative strength is strength adjusted for your body size (strength per pound of body weight) Relative strength is strength adjusted for your body size (strength per pound of body weight) An EMG (electromyography) is a machine that measures strength An EMG (electromyography) is a machine that measures strength

Benefits of Strength Strong muscles help you do daily activities like lifting, pushing, jumping, etc. Strong muscles help you do daily activities like lifting, pushing, jumping, etc. Strength enables you to work/play with less fatigue Strength enables you to work/play with less fatigue Strong abdominals = less back problems Strong abdominals = less back problems Strength exercises also strengthen bones Strength exercises also strengthen bones Muscles burn more calories than fat resulting in healthy body composition Muscles burn more calories than fat resulting in healthy body composition

Strength for Preteens and Teens Teens should not engage in too much strength training beyond what is needed for basic health Teens should not engage in too much strength training beyond what is needed for basic health Athletes should only do such exercises with a qualified person Athletes should only do such exercises with a qualified person

Body Dysmorphia Body dysmorphia occurs when people become obsessed with building muscle Body dysmorphia occurs when people become obsessed with building muscle It is a psychological disorder It is a psychological disorder Many people begin using steroids to gain more muscle Many people begin using steroids to gain more muscle

Muscle Fitness for Females Strength is beneficial for females too Strength is beneficial for females too Females cannot develop masculine bodies without steroids or excessive strength training exercises Females cannot develop masculine bodies without steroids or excessive strength training exercises

Muscle-Bound Muscle-bound means having tight bulky muscles that causes inflexibility Muscle-bound means having tight bulky muscles that causes inflexibility Training only one side of a joint and/or not stretching are likely causes Training only one side of a joint and/or not stretching are likely causes

FIT Principles and Strength Overload: Muscles must work against a greater load than they do in daily activity Overload: Muscles must work against a greater load than they do in daily activity Progression: As muscles strengthen gradually increase the resistance (add weight) Progression: As muscles strengthen gradually increase the resistance (add weight) Specificity: Exercise the specific muscles you want to develop Specificity: Exercise the specific muscles you want to develop

Rest and Recovery Allow at least one day of rest between strength training workouts Allow at least one day of rest between strength training workouts Perform strength training exercises 2-3 days a week for ideal fitness Perform strength training exercises 2-3 days a week for ideal fitness