Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 5 - Muscle Fitness

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Chapter 5 - Muscle Fitness

Coming up in the Chapter

□Learn how your muscles work□What affects their functioning?□Discover the benefits of muscle

fitness□Assess your level of muscle fitness□Develop a personalized muscle-

fitness program


Factors Affecting Muscle Fitness

□Muscle Force□Overcome resistance

□Muscle Endurance□Effort for prolonged period

□Muscle Strength□Maximal force

□Muscle Power□Exert optimal force repeatedly


Types of Muscle

□Smooth Muscle□Found in wall of body organs (stomach,

intestines)

□Cardiac Muscle□Found in the heart

□Skeletal Muscle□Found throughout the body


How Muscles Work

□Muscle fibers or muscle cells run the length of the muscle

□The fibers stay together with connective tissue which house blood vessels and nerves


How Muscles Move

□Sliding Filament Theory□Actin and myosin slide over each other

to move or contract skeletal muscle

□Adenosine triphopshate (ATP)□Cellular fuel ATP needs to be present □Produced within mitochondria


How Muscles Move

□The aerobic energy system is less important for muscle-fitness because of the short effort required.

□ATP/CP energy system and the anaerobic energy system are used extensively during muscle-fitness training.


Types of Muscle Fibers

□Slow twitch□Type I

□Fast twitch□Type IIa□Type IIx The % of these fibers, you are endowed

with, at birth, plays a significant roll in determining your muscle fitness abilities.


Types of muscle fibers

□Fast twitch fibers can generate a lot of force in a short time. (Short bursts of strength or speed)

□Slow twitch fibers are more efficient at using oxygen, so they help you maintain a task for a prolonged time.

□A typical person has about 50% of each type


Table 5-1 Types of muscle fiber


Should Women Lift Weights?

□YES□Maintain health□Lifelong independence□Weight loss

□Don’t be afraid of getting “too big”□Possible increased weight gain due

to muscle mass increase


Age and Use

□Muscle mass and strength decrease with age (25 or 30 years old)

□Physical activity will decrease these age-related losses

□Lifting weights at a young age will NOT stunt growth

□Muscle size increases after 6-8 weeks


Genetics

□Genetics play a role in muscle gain□Fast twitch muscle fibers are also

more prone to hypertrophy□Genetic fiber type distribution


Benefits of Muscle Fitness

□Body Weight Control□Improved Performance□Reduced Risk of Injury and Disease□Increased Mental Wellness□Increase bone density


Body Weight Control

□Will weight lifting increase metabolism?□For each new pound of muscle, you will

burn 30-50 more calories a day

□Your basil metabolic rate increases


Improved Performance

□How can sports performance be improved?□Train, train, and keep training□Muscle training can improve overall

performance□Individual sport skills are important


Reduce Risk of Injury and Disease

□Increased muscle fitness reduces the risk of injury

□Improved skill efficiency reduces the risk of injury

□Strength training has a positive impact on osteoporosis, back pain, arthritis, heart disease, and diabetes


Increased Mental Wellness

□Strength training will increase:□positive emotions, favorable thoughts,

energy, vigor, psychological wellness

□Strength training will decrease:□anxiety, depression


Table 5-2 Changes and benefits in response to muscle fitness training


Assessing Muscle Fitness

□Muscle strength□1-repetition maximum (bench press)

□Muscle endurance□As many repetitions as possible (push-

ups)

□Safety guidelines□Goal setting

□Specific, measureable, achievable, realistic


Muscle Fitness Program

□Choose the appropriate equipment□Types of muscular training□Applying the FITT Formula

□Frequency□Intensity□Time□Type


Appropriate Equipment

□Free weights□Machines□Body weight□Balls and bands


Selecting Types of Muscular Training

□Static movement□Dynamic movement□Isokinetic movement□Concentric movement□Eccentric movement


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 you move at a steady rate and apply a constant force throughout the entire exercise.

•Typically used for rehabilitation

Static movement


Static, or isometric, training involves muscle contraction without any change to the length of the muscle

e.g., pushing against a solid wall

Dynamic or Isotonic


•The exertion of muscle force occurs throughout the length of a contraction

•The amount of resistance may be fixed as with free weights

•The resistance can be variable as with certain types of machine.

•Dynamic training can be performed with body weight , resistance bands, machines or free weights.

Table 5-3 Types of muscular training


FITT

□Frequency□2-3 days a week□48 hour rest between training sessions

□Intensity□Overload principle (individual’s 1 RM)□8 – 12 reps for each resistance exercise

□Time□< 30 minutes

□Type□Which exercise to perform?


Total Body Workouts

□Upper body exercises □biceps curl, triceps extension, bench

press, lat pulldown, shoulder press

□Lower body □leg press, leg curl, heel raise

□Core □curl-up, side bridge, prone (forward)

plank


Upper/Lower Body Split Workouts

□Day 1 □Barbell bench press, triceps push-down,

dumbbell row, barbell biceps curl

□Day 2 □Front squat, dumbbell lunge, heel raise,

stability-ball curl-up, side bridge

□Day 4□Barbell shoulder press, dip, lat pull-down,

dumbbell biceps curl

□Day 5 □Step-up, deadlift, back extension, cable


Muscle Group Split Exercises

□Day 1 (Chest, shoulders, triceps)□Incline bench press, dumbbell fly, machine

shoulder press, lateral raise, triceps extension

□Day 2 (Lower body) □Back squat, lunge, deadlift, leg curl, heel raise,

curl-up, reverse crunch

□Day 3 (Back, biceps)□Bent-over row, chin-up, shrug, EZ bar biceps

curl, reverse curl


Table 5-4 Muscle-fitness program design


Putting It Together

□Warm up□5-10 minutes light physical activity

□Training□Your specific designed program

□Cool down□5-10 minutes light physical activity or

stretching


Managing a Safe and Successful Program

□Use proper technique□Get adequate rest□Make progress□Avoid drugs and supplements


Weight Training Safety

□Warm-up□Use proper technique□Use a spotter□Don’t hold your breath□Check your equipment


Making Progress

□Tracking progress□Training logs□Spreadsheets

□10% rule□Reversibility□Motivation


Avoiding Drugs and Supplements

□Creatine□Pros/cons

□Steroids□Athletes

□Protein□Shakes and bars


Creatine

□Creatine is found in fast twitch muscle fibers

□Produced in the body usually from eating red meat

□Ingesting extra Creatine triggers an internal balance mechanism

□Your body does not store extra Creatine


Anabolic steroids

□Most of the side effects of steroids are undesirable, permanent and serious

□Some of effects: liver failure, cardiovascular disease, irritability , aggressiveness, nervous tension and frequent mood swings.


Protein

□Recommended daily: 0.36 grams/ pound of body weight

□Moderate muscle fitness does not increase protein needs

□No need to exceed 1.0g/lb of body weight even with vigorous strength training


Documents

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 5 - Muscle Fitness