Presentation Package for Concepts of Physical Fitness 12e All rights reserved McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11 2

Health Benefits of Muscular Fitness Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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. Concepts of Physical Fitness 12e Concept 11

Other Benefits of Muscular Fitness Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11 7

Concepts of Physical Fitness 12e Lab 11a Info McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11 3

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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. Concepts of Physical Fitness 12e Concept 11 4

Concepts of Physical Fitness 12e Lab 11b Info McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11 5

Resistance Training Principles Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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. Concepts of Physical Fitness 12e Concept 11 10

Facts about Resistance Training Concepts of Physical Fitness 12e Click icon for info on factors influencing strength McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11

Myths about Resistance Training Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11 14

The FIT Formula Applied to Resistance Training Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well The FIT Formula Applied to Resistance Training How often? What resistance? How many sets? F I T Review the FIT formula Concepts of Physical Fitness 12e Concept 11 11

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11 7

Stimulus for Endurance Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 15-25 reps Review stimulus for muscular endurance - higher number of repetitions - short rest intervals Concepts of Physical Fitness 12e Concept 11 9

Stimulus for Overall Muscle Fitness Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 8 - 15 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 Concepts of Physical Fitness 12e Concept 11 10

Concepts in Resistance Training Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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" . Concepts of Physical Fitness 12e Concept 11 11

Developing a Resistance Training Program Concepts of Physical Fitness 12e Lab 11c/11d Info McGraw Hill - www.mhhe.com/fit_Well 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. Concepts of Physical Fitness 12e Concept 11 12

Training Considerations Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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. Concepts of Physical Fitness 12e Concept 11 21

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Web Resources “On the Web” pages for Concept Online Learning Center This page provides active hyperlinks if the computer is connected to the Internet. Concepts of Physical Fitness 12e Concept 11

Supplemental Graphics Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Supplemental Graphics Lab Information Additional Details and Graphics on Muscle Physiology Supplemental graphics follow slide Concepts of Physical Fitness 12e Concept 11

Lab 10a Information Evaluating Muscular Strength (1 RM) Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11

Lab 10b Information Evaluating Muscular Endurance Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Lab 10b Information Evaluating 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 Lab information Concepts of Physical Fitness 12e Concept 11

Lab 10c-d Information Planning and Logging Your Program Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Lab 10c-d Information Planning 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 Lab information Concepts of Physical Fitness 12e Concept 11

Factors Influencing Strength Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Factors Influencing Strength Return to presentation 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) Concepts of Physical Fitness 12e Concept 11 8

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 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. Concepts of Physical Fitness 12e Web11-2 Concept 11 9

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Go through sample calculation for relative strength. Students typically have difficult time with this type of calculation so it is worth covering. Concepts of Physical Fitness 12e Concept 11

Structural Damage in Muscle Fibers) Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Z line disruption is one of the possible explanations for muscle soreness Concepts of Physical Fitness 12e Concept 11

Physiology of Muscular Contractions Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11

Sliding Filament Theory Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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. Concepts of Physical Fitness 12e Web11-1 Concept 11

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Concept 11

Muscle Fibers are Grouped into Motor Units Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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 Concepts of Physical Fitness 12e Concept 11

Regulation of Muscle Force (Tetany) Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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. Concepts of Physical Fitness 12e Concept 11

The “All or None” Law of Muscular Contractions Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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%) Explain the all or none law Concepts of Physical Fitness 12e Concept 11

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Setting Goals Return to presentation 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 Concepts of Physical Fitness 12e Concept 11 13

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Type of Program Return to presentation 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. Concepts of Physical Fitness 12e Concept 11 14

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Choice of Equipment Return to presentation 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 Concepts of Physical Fitness 12e Concept 11 15

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Muscle Groups Return to presentation 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. Concepts of Physical Fitness 12e Concept 11 16

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well 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. 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 Concepts of Physical Fitness 12e Concept 11 17

Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Format for Sets Return to presentation 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. Concepts of Physical Fitness 12e Concept 11 18

Types of Contractions Concentric vs. Eccentric Concepts of Physical Fitness 12e McGraw Hill - www.mhhe.com/fit_Well Types of Contractions Concentric vs. Eccentric Return to presentation 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! Concepts of Physical Fitness 12e Concept 11 20