Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 5 - Muscle Fitness

Factors Affecting Muscle Fitness □Muscle Force □______________________________________ □Muscle Endurance □______________________________________ □Muscle Strength □______________________________________ □Muscle Power □______________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Types of Muscle □_________________________ □Found in wall of body organs (stomach, intestines) □_________________________ □Found in the heart □_________________________ □Found throughout the body Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

How Muscles Work □_____________________________________ _____________________________________ □The fibers stay together with connective tissue which house blood vessels and nerves Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

How Muscles Move □________________________________ □Actin and myosin slide over each other to move or contract skeletal muscle □__________________________________ □Cellular fuel ATP needs to be present □Produced within mitochondria Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

How Muscles Move □The aerobic energy system is less important for muscle-fitness because of the short effort required. □ ________________________ system and the _________________________ system are used extensively during ____________________________________. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

___________________________ □__________________________ □Type I □________________________ □Type IIa □Type IIx The % of these fibers, you are endowed with, at birth, plays a significant roll in determining your muscle fitness abilities. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Types of muscle fibers □_____________________________________ _______________________________(Short bursts of strength or speed) □_____________________________________ __________________, so they help you maintain a task for a prolonged time. □_____________________________________ _____________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Should Women Lift Weights? □YES □______________________________ □_______________________________ □Don’t be afraid of getting “too big” □Possible increased weight gain due to muscle mass increase Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Age and Use □_____________________________________ _____________________________________ □Physical activity will decrease these age-related losses □_____________________________________ _____________________________________ □Muscle size increases after 6-8 weeks Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

_________________ □____________________________________ □Fast twitch muscle fibers are also more prone to hypertrophy □Genetic fiber type distribution Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Benefits of Muscle Fitness □_________________________________ □Improved Performance □___________________________________ □Increased Mental Wellness □____________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Body Weight Control □Will weight lifting increase metabolism? □_________________________________________ _________________________________________ □Your basil metabolic rate increases Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Improved Performance □How can sports performance be improved? □Train, train, and keep training □________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Reduce Risk of Injury and Disease □Increased muscle fitness reduces the risk of injury □___________________________________________ __________________________________________ □___________________________________________ ___________________________________________ ___________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Increased Mental Wellness □Strength training will increase: □_________________________________________ ________________________________________ □Strength training will decrease: □________________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 5-2 Changes and benefits in response to muscle fitness training Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Assessing Muscle Fitness □Muscle strength □________________________________________ □Muscle endurance □________________________________________ □Safety guidelines □Goal setting □Specific, measureable, achievable, realistic Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Muscle Fitness Program □____________________________________ □Frequency □Intensity □Time □Type Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Appropriate Equipment □___________________ □____________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Selecting Types of Muscular Training □__________________________ □Dynamic movement □__________________________ □Concentric movement □_________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. ______________________________________________ ______________________________________________ Requires special machines that control the speed of contraction so you move at a steady rate and apply a constant force throughout the entire exercise. Typically used for rehabilitation

_________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. ________________________________________ ________________________________________ ________________________________________ e.g., pushing against a solid wall

_______________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. __________________________________________ __________________________________________ The amount of resistance may be fixed as with free weights The resistance can be variable as with certain types of machine. __________________________________________ __________________________________________ __________________________________________

Table 5-3 Types of muscular training Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

FITT □Frequency □2-3 days a week □48 hour rest between training sessions □Intensity □Overload principle (individual’s 1 RM) □8 – 12 reps for each resistance exercise □Time □< 30 minutes □Type □Which exercise to perform? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Total Body Workouts □_________________________________ □biceps curl, triceps extension, bench press, lat pulldown, shoulder press □___________________________ □leg press, leg curl, heel raise □_____________________ □curl-up, side bridge, prone (forward) plank Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Upper/Lower Body Split Workouts □Day 1 □Barbell bench press, triceps push-down, dumbbell row, barbell biceps curl □Day 2 □Front squat, dumbbell lunge, heel raise, stability- ball curl-up, side bridge □Day 4 □Barbell shoulder press, dip, lat pull-down, dumbbell biceps curl □Day 5 □Step-up, deadlift, back extension, cable Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Muscle Group Split Exercises □Day 1 (Chest, shoulders, triceps) □Incline bench press, dumbbell fly, machine shoulder press, lateral raise, triceps extension □Day 2 (Lower body) □Back squat, lunge, deadlift, leg curl, heel raise, curl-up, reverse crunch □Day 3 (Back, biceps) □Bent-over row, chin-up, shrug, EZ bar biceps curl, reverse curl Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 5-4 Muscle-fitness program design Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Putting It Together □Warm up □5-10 minutes light physical activity □Training □Your specific designed program □Cool down □5-10 minutes light physical activity or stretching Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Managing a Safe and Successful Program □________________________________ □_______________________________ □________________________________ Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Weight Training Safety □Warm-up □Use proper technique □Use a spotter □ Don’t hold your breath □Check your equipment Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Making Progress □Tracking progress □Training logs □Spreadsheets □10% rule □Reversibility □Motivation Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Avoiding Drugs and Supplements □Creatine □Pros/cons □Steroids □Athletes □Protein □Shakes and bars Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Creatine □_____________________________________ _____________________________________ □Produced in the body usually from eating red meat □Ingesting extra Creatine triggers an internal balance mechanism □Your body does not store extra Creatine Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Anabolic steroids □Most of the side effects of steroids are undesirable, permanent and serious □Some of effects: liver failure, cardiovascular disease, irritability, aggressiveness, nervous tension and frequent mood swings. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Protein □_____________________________________ _____________________________________ □Moderate muscle fitness does not increase protein needs □No need to exceed 1.0g/lb of body weight even with vigorous strength training Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.