1. Chapter 5 - muscle fitness

2. COMING UP IN THIS CHAPTER
Learn how your muscles work and what affects their functioning
Discover the benefits of muscle fitness
Assess your level of muscle fitness
Develop a personalized muscle-fitness program

3. Factors Affecting Muscle Fitness
What’s muscle fitness? Is it the same as weight lifting?
Muscle fitness is the ability of muscles to perform routine tasks without undue fatigue.

4. Factors Affecting Muscle Fitness
Muscle force: effort required to overcome resistance
Muscle endurance: sustained effort
Muscle strength: generate maximal force against resistance
Muscle power: rapid exertion of optimal force

5. Types of Muscles Is it true that there are different kinds of muscles?
There are three types of muscle:
Skeletal muscle moves your bones to produce body motions
Cardiac muscle is found only in the heart and has its own electrical conduction system
Smooth muscle is found in the walls of body organs such as the stomach and intestines
Cardiac and smooth muscle are involuntary

6. Types of Muscles
Skeletal muscles can be activated with conscious thought
Can shape and strengthen over time
Tendons: the fibrous connective tissue by which a muscle attaches to a bone
Ligament: a sheet or band of tough, fibrous tissue connecting bones or cartilage at a joint or supporting an organ

7. Types of Muscles What is it that makes my muscles actually work?
Muscle fibers (muscle cells)
Myofibrils: protein filaments
Nucleus: cellular structure that contains genetic material; controls gene expression
Mitochondria: convert energy for food into fuel for the muscle
Sarcoplasmic reticulum (SR): plays important role in triggering muscle contraction

8. Figure 5-1 Basic components of skeletal muscle tissue

9. Types of Muscles Sliding filament theory
Actin and myosin slide over each other to move or contract skeletal muscle
Adenosine triphosphate (ATP) needs to be present
Produced within mitochondria

10. Figure 5-2 Sliding filament theory

11. Types of Muscles What makes my arms feel “pumped” when I’m lifting?
Increased blood flow in arm muscles
Redistribution of blood to active muscles
Other areas, like gut, see less blood flow
Must be careful about eating right before exercise

12. Types of Muscle Fibers How can I get more “fast” muscles?
Skeletal muscle is made of two fiber types:
Slow-twitch muscle fibers (Type I)
Endurance
Sacrifice rapid force for fatigue resistance
Fast-twitch muscle fibers (Type IIa and Type IIx)
Power and sprinting
These fibers can generate force quickly
More prone to hypertrophy—can grow more easily
More…

13. Types of Muscle Fibers
The percentage of each type of muscle fiber is largely determined at birth
Play a significant role in determining your muscle fitness abilities
A typical person has about 50% of each type
Proper training can enhance what a person has

14. Biological Sex
As a woman, do I really need to lift? What can I do to get toned instead of becoming too muscular?
Women experience significant benefits from muscle-fitness training
Prevent age-related loss of muscle and bone mass
Maintain health and lifelong independence
Don’t be afraid of getting “too big”
Differences in muscle-fibers and hormonal differences
Typical training program unlikely to increase muscle mass (overload principle)

15. Biological Sex
I heard that weight lifting will make me gain weight. Is that true?
It is possible, but not likely
Muscle tissue weighs more than fat tissue, but a pound of muscle tissue is smaller than a pound of fat tissue
Changes that occur when starting a muscle- training program:
Loss of body fat
Increased muscle mass (after a few weeks)
Loss of inches in some areas
Might not show up on scale, but has other benefits

16. Age and Use At what age do I start losing my strength?
Muscle mass and strength decrease with age, starting around 25 or 30 years old
Strength training is effective for maintaining muscle fitness
At ages of 20–60, active and well-trained people can maintain most of their muscle fitness
After 60, reduction in testosterone and growth hormone causes rapid decline in muscle strength
Important to continue muscle fitness training

17. Age and Use Doesn’t muscle turn to fat if you quit working out?
Muscle cannot change into fat
Muscle can be negatively affected if you are overly sedentary and as you age
Atrophy
Sarcopenia: age-related loss of muscle fiber, muscle strength, and muscle mass

18. Age and Use
How long until I start getting big? How long do I stay big if I have to stop my training for some reason?
Muscle size increases after 6–8 weeks
Increase in strength noticed almost immediately
Improved neuromuscular functioning
Hyperplasia versus hypertrophy
Atrophy will begin if training ceases for more than 4 weeks

19. Figure 5-3 Changes in muscle and fat tissue in response to training

20. Genetics Is my strength mostly genetic?
Genetics plays a clear role in overall fitness, but its influence on muscle fitness is difficult to study
Heritability of muscles differs between sexes
Also, heritability varies for strength, endurance, and power
Heritability of strength is about 50 percent
Power, a bit more than 50 percent
Endurance is lowest of the three
More…

21. Genetics
Genes are responsible for no more than about 50 percent of any of your muscle functions
Training is key
Hypertrophy is one area in which there is a strong genetic influence

22. Benefits of Muscle Fitness
Control of body weight
Improved performance
Reduced risk of injury and disease
Improved emotional and psychological wellness

23. Body-Weight Control Will weight lifting increase my metabolism?
The scientific literature is mixed on the connection between weight lifting and increased metabolism
Metabolic rate is closely related to the amount of fat-free mass, which can be increased through muscle-fitness training
Hypertrophy can increase your resting metabolism
For each new pound of muscle, you will burn 35–50 more calories a day

24. Body-Weight Control
Which burns more calories—running or lifting weights?
Both burn calories
The number of calories burned is dependent on intensity
Continuous versus discontinuous
Running has the potential to burn more calories
Rests during weight lifting allow for consistently higher intensity
Tabata-like training may be best when limited time is available

25. Improved Performance What can I do to improve my sports performance?
Muscle training can improve overall performance
Optimal performance requires a balance of overall strength and sport-specific skill
For recreational athletes, training at a moderate intensity of 6–10 repetitions/2–3 days a week is enough to see improvement

26. Reduced Risk of Injury and Disease
What can I do to keep from spraining my ankle all the time?
Strength training reduces the risk of injury
Improves balance and susceptibility to tendinitis and muscle strain

27. Reduced Risk of Injury and Disease
I thought walking and jogging were enough to prevent diseases. Do I really need to strength-train?
Strength training has positive effects with regard to osteoporosis, back pain, arthritis, cardiovascular disease, and diabetes
It can also lower LDL cholesterol, improve HDL cholesterol, and improve the movement of glucose throughout the body

28. Improved Emotional and Psychological Wellness
Why does weight lifting always make me feel better?
Strength training enhances positive psychological states and increases feelings of energy
The mechanism of the change is not clear but may be related to distraction, endorphins, increased core temperature, and changes in brain chemistry
Benefits are mostly short term, but longer-term benefits are also seen
Effects on depression, self-esteem

29. Table 5-1 Changes and Benefits in Response to Muscle-Fitness Training

30. Assessing Your Muscle Fitness
How strong do I need to be—and how do I know how strong I am?
Muscle strength assessment
1-repetition maximum (1-RM)
Maximum amount of weight you can lift one time
Muscle endurance assessment
As many repetitions as possible
Norms available
Perform periodic reassessment

31. Putting Together a Muscle-Fitness Program
Putting together a muscle-fitness program involves:
Choosing appropriate equipment and facilities
Selecting types of muscular training
Applying the FITT formula
Frequency
Intensity
Time
Type

32. Choosing Appropriate Equipment and Facilities
Aren’t free weights a lot better than machines?
Consider access, preference, and what you will use
Free weights are objects or devices that can be moved freely in any direction
Can promote quicker strength gains due to the need for balance and coordination
Less expensive
Require the help of a spotter
Associated with a higher risk of injury

33. Choosing Appropriate Equipment and Facilities
I want to work out in my dorm. What do I need?
One of the most effective strength-training tools is your own body weight and gravity
Push-ups, planks, squats, lunges, step-ups
Resistance increases as muscle fitness increases (overload principle in play)
It costs nothing and can be done anywhere, anytime

34. Choosing Appropriate Equipment and Facilities
What’s the best gym to join for strength training?
Consider the convenience, cost, equipment, classes, and feel of the gym
Don’t be afraid to ask for help in setting up an appropriate program
Remember gym etiquette:
Don’t sit on a machine when done; rack weights
Bring a towel and wipe down equipment
Follow the rules

35. Selecting Types of Muscular Training
I want to get more fit, but I don’t want big muscles. What type of training is right for me?
To get fit you must:
Choose a type of equipment
Choose a type of muscle-training program
Static training
Isokinetic training
Dynamic training

36. Selecting Types of Muscular Training
Static (isometric) training
Involves muscle contraction without any change to the length of the muscle
Exercise against a stationary force
Small range of motion (ROM)
Planks, bridges
Good for core strength, muscular rehabilitation

37. Selecting Types of Muscular Training
Isokinetic training
Exertion of a constant force at a constant speed throughout the entire ROM
Requires special machines that control the speed of contraction so that you move at a steady rate and apply a constant force throughout the entire exercise
Used for rehabilitation
Limited use for general fitness

38. Selecting Types of Muscular Training
Dynamic (isotonic) training
Most popular type
The exertion of the muscle force occurs throughout the length of the contraction
Regardless of the resistance type, the speed of dynamic contraction varies
Resistance may be fixed (free weights) or variable (as with certain machines)
Dynamic training can be performed with body weight, rubber tubing, machines, or free weights

39. Table 5-2 Types of Muscular Training

40. Selecting Types of Muscular Training
Is it true that muscles get bigger if you go slower in your workout?
There are two types of contractions in each dynamic lift:
Concentric contraction: muscle shortens as it contracts
Eccentric contraction: muscle lengthens as it contracts
More…

41. Selecting Types of Muscular Training
The idea of going slow or fast has limited application
Slow eccentric contractions can increase muscle strength
This is an effect of the overload principle throughout ROM, not speed
Faster contractions may be advantageous for certain athletes, for sports requiring rapid explosive movements

42. Figure 5-4 Concentric versus eccentric muscle contraction

43. Applying the FITT Formula: Frequency
Should I lift every day if I want to get really strong?
This depends on your goals
The ASCM recommends 2–3 days a week, with a 48-hour rest between training sessions
Add more as you move beyond the beginner level

44. Applying the FITT Formula: Frequency
Why am I sometimes so sore the day after lifting?
Delayed-onset muscle soreness (DOMS)
Seems to be related to microtears and injuries suffered within the muscle cell during new or intensive activity
Recovery is critical
When fibers rebuild, they are stronger than before

45. Table 5-3 Training Frequency Recommendations for Resistance Training

46. Applying the FITT Formula: Intensity
What’s the best amount to lift to get stronger?
You need to lift enough weight to overload your muscles
Intensity is the amount of weight or resistance required to elicit a training response (overload principle)
More…

47. Applying the FITT Formula: Intensity
Intensity is often calculated as a percentage of an individual’s 1-RM
60–70 percent of 1-RM for deconditioned persons, older adults, or beginners
60–80 percent of 1-RM for improvement in overall strength, mass, and to some extent endurance
70–100 percent of 1-RM for advanced-level training
Repetitions (useful alternative to 1-RM)
ASCM recommends 8–12
Number of sets
ASCM recommends 2–4 sets to fatigue (with good form)

48. Applying the FITT Formula: Time
Can I get stronger in just a few minutes with extreme workouts?
The recommended two sets of 8–10 exercises should take no more than 30 minutes
Short bouts of high-intensity exercise may be effective but can lead to injury
Ways to manipulate time:
Allocate enough time to perform each movement with proper form
Alternate “push” and “pull” exercises or upper-body/ lower-body exercises

49. Applying the FITT Formula: Type
I like to bench and do curls. Is that not enough?
Focus on movements, not muscles
Two types of muscle resistance exercises:
Single-joint exercises
Use one major muscle group or joint
Multiple-joint exercises
Stress more than one muscle group or joint
Has certain advantages: greater resistance, mimics real-life activities, makes workouts more time-efficient

50. Applying the FITT Formula: Type
Remember that every muscle has a reciprocal
An agonist muscle pulls in one direction and an antagonist muscle pulls in the opposite direction
Must be equally developed

51. Applying the FITT Formula: Type
What’s the best way to get a 6-pack? Is it still recommended to do endless amounts of sit-ups?
Focus on curl-ups, planks, and bridges
Less stress on the back
Must be combined with high-intensity aerobic training

52. Table 5-4 Program Design Parameters for Resistance Training

53. Putting It All Together
What is the best workout routine?
One that you do regularly and lets you work toward your goals
Total body workouts
Multi-joint exercises that work the body’s major muscle groups
Good for everyone
Time efficient
More…

54. Putting It All Together
Upper- and lower-body split workouts
Upper body on one day, lower body on another
Greater total amount of work; more sport-specific
More time consuming
Muscle-group split routines
Exercises for specific muscle groups
Mostly used by bodybuilders, and those seeking hypertrophy
Not practical for athletes, or for those seeking general muscle fitness

55. Figure 5-5 Major skeletal muscles of the body (FRONT)

56. Figure 5-5 Major skeletal muscles of the body (back)

57. Weight-Training Safety and Injury Prevention
What’s the best way to lift weights and not get hurt?
Warm up before you start resistance training
Use proper technique during your actual workout
Use a spotter for free weights
Don’t hold your breath
Check your equipment
Cool-down after you are done

58. Weight-Training Safety and Injury Prevention
Should I run before or after I lift?
Whatever works best for you

59. Making Progress When should I increase my training? Use the 5–10% rule
Track your progress
Training logs, notebook, spreadsheets
The more you track, the more effective you will be in reaching your goal

60. Making Progress
I didn’t work out at all during spring break. How should I start back?
If your layoff has been less than 3 weeks: reduce FITT by about 10%
Longer layoffs: drop FITT by 25%

61. Figure 5-6 Sample muscle-fitness training log

62. Making Progress
I get bored with the same old workout and lose my motivation. Any ideas?
Try new exercises frequently
Vary your number of sets, number of repetitions, and resistance levels
Vary between traditional and functional training

63. Making Progress
Core training, functional training: What do these even mean?
Core training focuses on the muscles of the abdominal region and lower back
Improves fitness, sport performance
Stabilizes the spine, improves posture
Functional training is training that mimics real-life movement patterns
The ability to control your body weight
Integrates multiple muscle groups

64. Making Progress
Do I need special equipment for core training and functional training?
No—you can do both in a weight room with equipment or at home with your body weight
Also consider rubber bands, tubing, stability balls

65. Making Progress Can I do Pilates for muscle-fitness training?
Yes—Pilates can help you build muscle fitness as well as increase flexibility, improve body composition, and reduce stress
Try Pilates at home with an instruction book or DVD

66. Avoiding Drugs and Supplements
Creatine is a natural substance, so it’s safe to take, right?
Creatine should be used with caution
Taking in extra creatine triggers the body to reduce its own creatine synthesis
A better choice is to improve your diet

67. Avoiding Drugs and Supplements
If steroids are so bad, why are athletes always using them?
Usually money is the reason; and it can help athletes get stronger and perform better and longer
Anabolic steroids: derived from testosterone
Steroid use is illegal, immoral, unethical, and unsafe
Side effects: liver failure, cardiovascular disease, irritability, aggressiveness, nervous tension, and frequent mood swings.

68. Avoiding Drugs and Supplements
Are protein shakes really worth it?
You don’t need them if you eat a healthy diet and do regular moderate exercise
Recommended daily protein intake: grams/pound of body weight
Moderate muscle fitness does not increase protein needs
There is no need to exceed 1.0g/lb of body weight even with vigorous strength training