+ All Categories
Home > Documents > Chapter Eight Muscular Fitness The difference between successful people and others is not a lack of...

Chapter Eight Muscular Fitness The difference between successful people and others is not a lack of...

Date post: 17-Dec-2015
Category:
Upload: pierce-holmes
View: 216 times
Download: 2 times
Share this document with a friend
Popular Tags:
37
Chapter Eight Muscular Fitness The difference between successful people and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. Vince Lombardi
Transcript

Chapter EightMuscular Fitness

The difference between successful people and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.Vince Lombardi

Objectives

What is the difference between muscular strength and muscular endurance?

How does a weight-training program affect males and females differently?

What 3 types of fibers are found in skeletal muscles?

Objectives

How can the training principles be applied to improve muscular strength and muscular endurance?

What are the primary differences between muscular strength and muscular endurance training?

What safety practices should you follow when lifting weights?

Chapter 8 Value

Measurable and noticeable changes in physical appearance result from a well-planned muscular fitness program. A well-designed PFP, including muscular fitness, will help to increase strength of muscles tissue, tendons, ligments, and bones, decreasing the risk of injury.

After the age of 20, individuals lose about one-half pound of muscle per year primarily due to decreased physical activity. Weight training can help you maintain and even increase your muscle mass.

As muscular fitness increases, the effort to complete everyday tasks of carrying your books, cleaning your room, or working in the yard will require less effort.

Vocabulary

the wasting away or decrease in size of a body part, particularly muscle

red muscle fibers that are slow to contract but have the ability to continue contracting for long periods of time

muscle fibers that possess a combination of the fast and slow-twitch fiber characteristics

white muscle fibers that contract quickly

shortening of a muscle due to contraction; also called positive work

lengthening of a muscle; also called negative work

atrophy—

slow-twitch fibers—

intermediate fibers—

fast-twitch fibers—

concentric—

eccentric—

Vocabulary

exercises in which one contracts muscles but does not move body parts exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance

exercises with special machines that allow for the maximum resistance over the complete range of motion

the completion of a single, full-range movement of the body part being exercised

working against a force which may be in the form of a barbell or your own body weight

a group of repetitions performed one after the other

isotonic exercises—

isokinetic exercises—

repetition—

resistance—

set—

isometric—

Evaluate Goals

Muscular Fitness Components

Strength — maximum force against a resistance 1 time

Endurance — repeating movement over a period of time

Atrophy — wasting away or decrease in size of a body part, particularly muscles

Vocabulary

Objective

Why Is Muscular Fitness Important?

Body appearance

Posture

Physical activity

Myths about Weight Training

Muscle-bound physique

Not a good idea for females

Muscle can turn to fat

Objective

Muscle Fiber Composition

Slow-twitch fibers (red fibers) constrict slowly, stay constricted

the longest time

Intermediate-twitch fibers combination of fast & slow

Fast-twitch fibers (white fibers) contract quickly, fatigue easily

Vocabulary

Objective

Concentric Contraction

The shortening of a muscle due to contraction; also called positive work

Vocabulary

Eccentric Contraction

Isotonic contractions in which the muscle exerts force while the muscle

lengthens; also called negative workVocabulary

Methods of Developing Muscular Fitness

Isometric exercises

Isotonic exercises

Isokinetic exercises

Isometric Exercise

Contract without changing length

Least effective for strength or endurance

Vocabulary

Isotonic Exercise

Lengthen and shorten through full ROM

Excellent for developing muscular fitnessVocabulary

Isokinetic Exercise

Overload muscle through entire ROM at a constant speed with maximum resistance

Vocabulary

Principle of Overload

FFrequency: every other day

IIntensity: resistance Strength — 60-90% of max lift Endurance — 30-50% of max lift

TTime: Repetition — number of times exercise is performed Set — group of repetitions

Vocabulary

Objective

1 of 3

Principle of Progression

Strength — 4-8 repetitions per set

Endurance — more repetitions with less weight

Objective

2 of 3

Principle of Specificity

Isolate specific muscles

Do exercises to meet your goals strength bulk up tone lose weight

Objective

3 of 3

Abdominal Strength & Endurance Goal Setting

LessthanHealthFitnessStd.

ClosetoHealthFitnessStd.

ExceedsHealthFitnessStd.

Differencebetween testscore & healthfitness std.

Morethan 15

1 - 15 0 orbetter

Recommendedrange for goals

5 - 15 2 - 10 1 - 4

Goal Setting for Abdominal Strength and Endurance

Abdominal Strength and Endurance Goal Setting

Goal Setting for Upper Body Strength

Upper Body Strength Goal Setting

LessthanHealthFitnessStd.

ClosetoHealthFitnessStd.

ExceedsHealthFitnessStd.

Differencebetween testscore & healthfitness std.

Morethan 1

1 - 2 at orbetter

Recommendedrange for goals

1 - 3 2 - 5 1 - 3

Weight Training Considerations

Warm upFocus on endurance in the

beginningCheck equipmentDry your handsExhale when lifting, inhale when

loweringAlways use proper form

Objective

1 of 2

Weight Training Considerations

Keep weight close to the body

Space feet shoulder-width apart

Keep proper back and hip alignment

Complete the full ROM for flexibility

Work large muscles groups first

Work muscles on both sides of a joint

Lift on a count of 2, lower on 4Objective

2 of 2

Exercises for Muscular Fitness

Shoulder

Standing lateral raise

Shoulder shrug

Upright rowing

Exercises for Muscular Fitness

Push-ups

Knee push-ups

Pull-ups

Negative pull-up

Front curl

Reverse curl

2-arm press

Triceps press (French curl)

Wrist curls

Reverse wrist curl

Arms

Exercises for Muscular Fitness

Chest

Bench press

Flies

1-arm raising

Exercises for Muscular Fitness

Back

Upper back lift

Kneeling knee tuck

Exercises for Muscular Fitness

Abdominal

Bent-knee sit-ups (curl-up)

Exercises for Muscular Fitness

Thigh

Side leg lifts

Half-knee bends

Leg extension

Hamstring curl

Exercises for Muscular Fitness

Calf

Heel raiser

Record Progress toward Goal

Summary

Muscular strength vs. endurance

Types of muscle fibers

Types of exercises

Application of training principles using FIT

Goal setting

Weight-training considerations

Appropriate exercises

Objectives

What is the difference between muscular strength and muscular endurance?

How does a weight-training program affect males and females differently?

What 3 types of fibers are found in skeletal muscles?

Objectives

How can the training principles be applied to improve muscular strength and muscular endurance?

What are the primary differences between muscular strength and muscular endurance training?

What safety practices should you follow when lifting weights?

Study Question

True or False

Females do not develop bulging muscles or experience muscle definition as males do because of testosterone, which is the female primary sex hormone.

Isometric exercises are recommended for an older person or those with high blood pressure, since they involve no heavy lifting.

False

False

Study QuestionTrue or False

You should hold your breath when lifting the weight and breathe in when lowering it.

The person with more muscle looks trimmer because muscle is more dense than fat, thus taking up less space than fat.

The difference in muscular strength and muscular endurance training is in the amount and number of times a weight is lifted.

False

True

True


Recommended