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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—
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
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
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
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
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