Chapter 11: Muscle Fitness: Basic Principles and Strength Lesson 11.1: Muscle Fitness Basics Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Lesson 11.1: Muscle Fitness Basics Lesson Objectives: Explain the difference between strength and muscular endurance. Describe some of the health benefits of muscle fitness. Describe the various types of muscles and muscle fibers. Describe some of the methods of progressive resistance exercise used to improve muscle fitness.

Lesson 11.1: Muscle Fitness Basics Question What is meant by the term muscular endurance?

Lesson 11.1: Muscle Fitness Basics Answer Muscular endurance means: Muscles can work for long periods before becoming fatigued. This happens because the energy systems of your muscle cells are improved.

Lesson 11.1: Muscle Fitness Basics Question What is the main way to improve muscular endurance?

Lesson 11.1: Muscle Fitness Basics Answer The main way to improve muscular endurance is by resistance training. doing resistance training in a specific way (high reps, low weights).

Lesson 11.1: Muscle Fitness Basics Question What is meant by the term muscular strength?

Lesson 11.1: Muscle Fitness Basics Answer Muscular strength is the amount of force a muscle can produce (usually assessed using low reps).

Lesson 11.1: Muscle Fitness Basics Question What is meant by the term hypertrophy?

Lesson 11.1: Muscle Fitness Basics Answer Muscular hypertrophy is an increase in size of the muscle fibers. happens as a result of resistance training involving heavy weights and low repetitions.

Lesson 11.1: Muscle Fitness Basics Question Can you explain the terms reps and sets used in designing a PRE program?

Lesson 11.1: Muscle Fitness Basics Answer Reps – the number of lifts in a set. Sets – one set is a group of repetitions (e.g., lifting 2 sets of 15 repetitions).

Lesson 11.1: Muscle Fitness Basics Question Name the three types of muscles your body has.

Lesson 11.1: Muscle Fitness Basics Answer Your body has three types of muscles: Smooth Cardiac Skeletal

Lesson 11.1: Muscle Fitness Basics Question What are smooth muscles and cardiac muscles?

Lesson 11.1: Muscle Fitness Basics Answer Smooth muscles make up the walls of internal organs, such as the stomach and blood vessels. Your heart is made of cardiac muscle. Both smooth and cardiac muscles are classified as involuntary muscles because you cannot consciously control their movements.

Lesson 11.1: Muscle Fitness Basics Question What are the different types of fibers in skeletal muscle called?

Lesson 11.1: Muscle Fitness Basics Answer The different types of skeletal muscle fibers are classified as fast-twitch, slow-twitch, and intermediate. Slow-twitch fibers –contract at a slow rate. –generate less force than fast-twitch fibers. –can resist fatigue.

Lesson 11.1: Muscle Fitness Basics Answer (continued) Fast-twitch fibers –contract fast. –generate more force when they contract. –are important for strength activities. Intermediate fibers have characteristics of both slow- and fast-twitch fibers. –These fibers contract fast and have good endurance.

Lesson 11.1: Muscle Fitness Basics Question What is an isotonic contraction?

Lesson 11.1: Muscle Fitness Basics Answer A muscle contracts and changes length (gets shorter or longer).

Lesson 11.1: Muscle Fitness Basics Question What are concentric and eccentric isotonic contractions?

Lesson 11.1: Muscle Fitness Basics Answer Eccentric contraction—the muscle lengthens under tension. Example: lowering a dumbell slowly eccentrically contracts the biceps.

Lesson 11.1: Muscle Fitness Basics Answer (continued) Concentric contraction—the muscle shortens under tension (natural movement). Example: curling a dumbell concentrically contracts the biceps.

Lesson 11.1: Muscle Fitness Basics Question What is an isometric contraction?

Lesson 11.1: Muscle Fitness Basics Answer Isometric movements involve no lengthening or shortening of the muscle.

Lesson 11.1: Muscle Fitness Basics Question What factors influence the strength of a muscle?

Lesson 11.1: Muscle Fitness Basics Answer The strength of a muscle depends on several factors: how well trained a person is, the speed of the movement being performed, the angle of the joint during a specific lift, age, sex, and heredity (the types of muscle fibers you have).

Lesson 11.1: Muscle Fitness Basics Question What types of equipment are available to do progressive resistance exercises?

Lesson 11.1: Muscle Fitness Basics Answer The types of equipment available: Resistance machines (isotonic) Free weights (isotonic) Inexpensive equipment for isometric exercises, such as a wall, a towel, or a rope

Self-Assessment 11: Determining Your Modified 1RM and Grip Strength Question What is meant by the phrase estimating your 1RM?

Answer 1RM means one repetition maximum. It represents the maximum amount of weight a group of muscles can lift at one time. Because beginners should begin gradually, not begin with heavy lifting, a modified method has been developed that allows you to determine your 1RM without overexerting. Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Answer (continued) You can estimate your 1RM for any muscle group, but the arms and legs are often used for self-assessments. Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Question How is the seated arm press performed? Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Answer Seated Arm Press Sit on the stool with the handles even with your shoulders. Grasp the handles with palms facing away from you. Tighten your abdominal muscles.

Answer (continued) Push upward on the handles, extending your arms until the elbows are straight. Caution: Do not arch your back. Do not lock your elbows. Lower to the starting position. Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Question How is the leg press performed? Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Answer Leg Press: Adjust the seat distance for leg length comfort. The closer the seat, the greater the range for working and the greater the intensity. Sit with your feet resting on the pedal. Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Answer (continued) Push the pedal until your legs are straight. Caution: Do not lock your knees. Slowly return to your starting position. Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

See your textbook and follow the guidelines that will enable you to estimate your 1RM. Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Question How do you perform the grip strength test? Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Answer If possible adjust the dynamometer to fit your hand size. Many dynamometers allow you to make the grip bigger or smaller by turning the grip handle. Self-Assessment 11: Determining Your Modified 1RM and Grip Strength

Chapter 11: Muscle Fitness: Basic Principles and Strength Lesson 11.2: Building Strength Taking Charge: Preventing Relapse

Lesson 11.2: Building Strength Lesson Objectives: Describe health and wellness benefits of strength. Describe some myths about strength and tell why they are wrong. Explain the FIT formula for developing strength. Describe some basic guidelines for safe PRE.

Lesson 11.2: Building Strength Question What are some ways in which good muscular strength can benefit your health?

Lesson 11.2: Building Strength Answer Strength training: Increases bone strength –This can protect against osteoporosis later in life. Increases muscular strength –This can help you perform everyday tasks more effectively.

Lesson 11.2: Building Strength Answer (continued) Strength training improves body composition by helping build muscle. uses calories during a workout. causes you to use more calories at rest because muscle burns more calories than fat.

Lesson 11.2: Building Strength Question What are some other health benefits of resistance training?

Lesson 11.2: Building Strength Answer Other strength training benefits: An improved appearance can make you feel more confident. Increased strength gives you confidence to try out a variety of other sporting and leisure activities (e.g, rock climbing, martial arts).

Lesson 11.2: Building Strength Question How does strength training help sports performance?

Lesson 11.2: Building Strength Answer Strength training helps sports performance: Building strength can increase power for sports. If you are stronger, you can run faster, jump higher, and move more quickly.

Lesson 11.2: Building Strength Answer (continued) Strength training helps sports performance: A high level of strength can help prevent injury or muscle soreness. A high level of strength is an advantage in contact sports.

Lesson 11.2: Building Strength Questions Is training for muscular strength more appropriate for boys than for girls?

Lesson 11.2: Building Strength Answer Strength training is equally appropriate for boys and girls. Both boys and girls can improve appearance by building more muscle.

Lesson 11.2: Building Strength Question What is meant by the term muscle-bound?

Lesson 11.2: Building Strength Answer Muscle-bound describes a person who is very muscular, but this acts as a detriment to speed and flexibility.

Lesson 11.2: Building Strength Question How is the principle of overload used to improve muscular strength?

Lesson 11.2: Building Strength Answer Resistance training by increasing the resistance (weight), reps, and sets.

Lesson 11.2: Building Strength Question Why are rest and recovery so important when doing strength training?

Lesson 11.2: Building Strength Answer Rest and recovery: The muscle needs 48 hours to adapt from a hard workout. During this time, repair to the muscle (protein synthesis) is responsible for observed increases in size.

Lesson 11.2: Building Strength Question What are examples of different resistance training exercises designed to improve muscular strength?

Lesson 11.2: Building Strength Answer Examples of exercises to improve muscular strength: Bench press (chest) Overhead press (shoulders) Rowing (back) Lateral pull-downs (back) Biceps curls (arms) Triceps extensions (arms)

Lesson 11.2: Building Strength Answer (continued) Crunches (abdominals) Calf raises (lower legs) Leg extensions (legs) Leg curls (legs )

Lesson 11.2: Building Strength Question What are some myths about strength training?

Lesson 11.2: Building Strength Answer Myth: Weight training can make females look too bulky and unattractive. Fact: The majority of females will look better because of more muscle and less body fat. It is more difficult for females to look bulky or muscle-bound, as females have less testosterone (a male hormone responsible for increases in muscle size) than males.

Lesson 11.2: Building Strength Answer (continued) Myth: Strength training makes you muscle- bound. Fact: Proper training, including flexibility exercises, improves functioning.

Lesson 11.2: Building Strength Answer (continued) Myth: Protein drinks and high-protein foods are essential to gain strength. Fact: A well-balanced diet that includes high-protein foods should be sufficient to help you achieve gains in strength.

Lesson 11.2: Building Strength Answer (continued) Myth: Muscle will turn to fat if you stop strength training. Fact: Muscle will not turn to fat. If strength training is stopped, the size of your muscles will decrease, your strength will decrease, and you are at higher risk of health problems later on in life.

Taking Charge: Preventing Relapse Read about Luis and his mom in the Taking Charge section of chapter 11 (page 190). What caused Luis to have an activity relapse? What could he do if it turns out that the boy down the hall likes to swim and hates basketball?

Taking Charge: Preventing Relapse What are some other things that cause relapses? What can be done to avoid relapse? At what stages during life are you more likely to relapse and cease being physically active? Fill out the questionnaire to find out how you might respond if something begins to interfere with your level of physical activity.

Answer (continued) Squeeze as hard as possible. You may not touch your body with your arm or hand, but you may bend or extend the elbow. Record the best of two scores for each hand. See your textbook to determine your rating. Self-Assessment 11: Determining Your Modified 1RM and Grip Strength