Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Basic Weight Training Weight Training and Your Body Chapter 2
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. It is hard to fail, but it is worse never to have tried to succeed. — Theodore Roosevelt
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. How strong can you get? Genetic potential - Number of muscle fibers - Body size - Neural factors Gender - Testosterone Training program - Structure - Intensity -Adherence
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Muscle Terms Agonist: muscle that moves the skeleton in one direction Antagonist: muscle that returns the skeleton to its original position Prime mover: Main muscle causing movement Synergist: Muscles that assist prime mover
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Joint Movements Flexion: Joint movement that results in a decreased angle between two adjacent segments (bones) Extension: Return from flexion; Joint movement that results in a increased angle between two adjacent segments Abduction: Lateral movement of a body segment away from the midline of the body Adduction: Lateral movement of a body segment toward the midline of the body Circumduction: Movement of a body segment around a point so that the free end traces a circle and the segment traces a cone
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Joint Movements, cont. Rotation: Movement of a body segment around its longitudinal axis Dorsiflexion: Movement of the foot toward its dorsal (upper) surface Plantar flexion: Movement of the foot toward its plantar (lower) surface Eversion: Rotation of the foot that lifts the lateral border of the foot upward Inversion: Rotation of the foot that lifts the medial border of the foot upward Pronation: Inward rotation of the forearm Supination: Outward rotation of the forearm
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Skeletal-Muscle Structure
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Energy & Muscle Contraction Actin + Myosin Actomyosin +ADP +Pi+ Force
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. The Sarcomere
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. The Motor Unit: Fast glycolytic, Fast oxidative- glycolytic, Slow oxidative
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Changes to the Body from Weight Training ChangeEffect Increased muscle massFit-looking body and stronger muscles Increased size of fast and slow twitch muscle fibers Increased muscle strength and power Increased blood supply (high-rep program) Fatigue resistance Increased use of motor unitsIncreased strength and power Improved motor unit coordinationIncreased strength and power Increased strength of tendons, ligaments, and bone Lower risk of injury
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Delayed-Onset Muscle Soreness
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Weight Training and Your Body Chapter 2