Chapter Eight Muscular Fitness

1. 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

2. 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?

3. 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?

4. 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.

5. 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—

6. Vocabulary isometric— 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—

7. Evaluate Goals

8. 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

9. Why Is Muscular Fitness Important? • Body appearance • Posture • Physical activity

10. Myths about Weight Training • Muscle-bound physique • Not a good idea for females • Muscle can turn to fat Objective

11. 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

12. Concentric Contraction • The shortening of a muscle due to contraction; also called positive work Vocabulary

13. Eccentric Contraction • Isotonic contractions in which the muscle exerts force while the muscle lengthens; also called negative work Vocabulary

14. Methods of Developing Muscular Fitness • Isometric exercises • Isotonic exercises • Isokinetic exercises

15. Isometric Exercise • Contract without changing length • Least effective for strength or endurance Vocabulary

16. Isotonic Exercise • Lengthen and shorten through full ROM • Excellent for developing muscular fitness Vocabulary

17. Isokinetic Exercise • Overload muscle through entire ROM at a constant speed with maximum resistance Vocabulary

18. Principle of Overload • Frequency: every other day • Intensity: resistance • Strength — 60-90% of max lift • Endurance — 30-50% of max lift • Time: • Repetition — number of times exercise is performed • Set — group of repetitions Vocabulary Objective 1 of 3

19. Principle of Progression • Strength — 4-8 repetitions per set • Endurance — more repetitions with less weight Objective 2 of 3

20. Principle of Specificity • Isolate specific muscles • Do exercises to meet your goals • strength • bulk up • tone • lose weight Objective 3 of 3

21. Goal Setting for Abdominal Strength and Endurance Abdominal Strength and Endurance Goal Setting

22. Goal Setting for Upper Body Strength

23. Weight Training Considerations • Warm up • Focus on endurance in the beginning • Check equipment • Dry your hands • Exhale when lifting, inhale when lowering • Always use proper form Objective 1 of 2

24. 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 4 Objective 2 of 2

25. Exercises for Muscular Fitness Shoulder • Standing lateral raise • Shoulder shrug • Upright rowing

26. 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 Exercises for Muscular Fitness Arms

27. Exercises for Muscular Fitness Chest • Bench press • Flies • 1-arm raising

28. Exercises for Muscular Fitness Back • Upper back lift • Kneeling knee tuck

29. Exercises for Muscular Fitness Abdominal • Bent-knee sit-ups (curl-up)

30. Exercises for Muscular Fitness Thigh • Side leg lifts • Half-knee bends • Leg extension • Hamstring curl

31. Exercises for Muscular Fitness Calf • Heel raiser

32. Record Progress toward Goal

33. 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

34. 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?

35. 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?

36. 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

37. Study Question • True 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