Exploring Exercises for Muscular Fitness

eccentric muscle contraction

A contraction of the muscle in which the muscle lengthens.

myth

elderly people should avoid weight training

aerobic exercises is the only way to burn fat

myth

females who lift weights will develop large bulky muscles like males

myth

muscle turns into fat when you stop working out

myth

weight training requires additional protein and supplements to a diet

myth

isotonic=

plyometrics/ speed loading/ isokinetics/ calisthenics

Back exercises

rear deltoid row, lat pull down, good mornings, dead lift, etc

shoulder exercises

shoulder press, shoulder shrugs, upright rows, etc

weight training is often avoided because it is not understood why

there are myths and lots of misinformation

arm exercises

triceps extensions, fore arm: barbell curl, dips, preacher curls, concentration curls, etc

The rear deltoid row is a back exercise.

true

myth

weight training reduces felxibilty

machine cons

- limited availability - do not allow for dynamic movements - limited number of exercises - expensive

fact

- muscle and fat are 2 different types of tissue - muscles cannot turn into fat - fat cannot turn into muscles - inactivity causes muscles to atrophy or shrink - inactivity can lead to increased body fat level

free weight cons

- not as safe - require spotters - need more skill - causes more blisters and calluses

machines weights pro

- safe and convenient - do not require spotters - provide variable resistance - require less skill - easy isolation of muscles - support the back

Where do myths come from?

- some appear to be logical -businesses selling products - some are true but blown out of proportion

fact

- weight training strengthens the muscles being exercised, but has no direct effect on the fat in the same area - training will burn fat throughout the body - cannot remove fat from a specific location

isokinetic exercise

-An exercise in which a muscle undergoes a constant contraction intensity by exerting force at a constant speed against an equal force, typically supplied by a special machine. - excellent for building strength and endurance - equipment is expensive

plyometrics

-An exercise technique utilizing a sudden eccentric loading and stretching of muscles followed by a rapid concentric contraction. - develops explosive strength - helps build and maintain bone density

speed loading

-moving a load as rapidly as possible - increases speed of natural movements by using normal weight lifting techniques at a higher speed with reduced weight - 50% of maximum weight

fact

-weight training is a great way to burn calories, lose fat, and strengthen the heart - high energy requirements for weight training

the body is divided up into ___ major areas for weight training

6

During eccentric muscle contraction, the muscle __________. A.gets longer as it contracts B.gets shorter as it contracts C.moves isometrically D.does not change length

A.gets longer as it contracts

Which of the following is a leg exercise? A.lunges B.lat pull-downs C.upright rows D.dips

A.lunges

A one-repetition maximum is most important in developing muscle __________. A.strength B.size C.endurance D.appearance

A.strength

concentric muscle contraction

A contraction of the muscle in which the muscle shortens.

Isometric exercise strengthens muscles without __________. A.contracting muscle fibers B.changing muscle length C.burning calories D.conscious effort

B.changing muscle length

Which of the following is NOT a common type of weight-training workout organization? A.large muscles vs. small muscles B.front of the body exercises vs. back of the body exercises C.pushing exercises vs. pulling exercises D.strongest muscles vs. weakest muscles

B.front of the body exercises vs. back of the body exercises

Which of the following is TRUE about protein and supplements in diets? A.Everyone needs additional protein in their diet. B.Weight lifters need to include supplements in their diets. C.It is uncertain whether many dietary supplements are effective. D.Most supplements are known to enhance the benefits of weight training.

C.It is uncertain whether many dietary supplements are effective.

The principal difference between isometric and isotonic exercises is the __________. A.use of free weights and weight machines B.rate of calories burned during exercise C.change in muscle length during exercise D.type of muscles exercised

C.change in muscle length during exercise

In calisthenics, the resistance is ultimately provided by __________. A.free weights B.springs and elastic bands C.gravity D.weight machines

C.gravity

Females who lift weights are not going to develop large, bulky muscles because __________. A.they have more muscle fibers than men B.they have thicker muscle fibers than men C.they have lower testosterone levels than men D.all of the above

C.they have lower testosterone levels than men

Which of the following statements about weight training is TRUE? A.Weight training diminishes flexibility. B.Elderly people should avoid lifting weights. C.Weight training is harmful to adolescents. D.Everyone can benefit from lifting weights.

D.Everyone can benefit from lifting weights.

A well-designed weight-training program for men targets which of the following major body areas? A.arms B.back C.abdominal D.all of the above

D.all of the above

The principal benefit of speed loading is to increase __________. A.overall muscle strength B.flexibility C.muscle endurance D.natural movement speed

D.natural movement speed

calisthenics

Exercises which use body weight and gravity to provide resistance. - can be isotonic or isometric - push ups - squats - planks(static)

Explain why isokinetic exercises cannot generally be performed by individuals at home.

Isokinetic exercises require exerting a constant force against an equal and constant opposing force. Maintaining this constant opposing force requires specialized, expensive equipment that most people cannot afford. As a result, these kinds of exercises cannot generally be performed at home.

Explain how calisthenics can include both isometric and isotonic exercises.

In calisthenics, the resistance is provided by moving the body against the force of gravity. But while body weight is ultimately the force providing the resistance, calisthenics can include exercises with and without muscle movement. Push-ups and sit-ups are isotonic calisthenics that involve muscle movement, while isometric exercises such as yoga require great effort to hold the body motionless in different positions.

contraction

Tension generated in a muscle, regardless of its change in length.

abdominal exercises

abdominal pull in, crunches, side bends, decline crunches, abdominal twist, etc.

myth

weight training is harmful to the growth and development of adolescents

fact

weight training will improve muscle mass and strength - limited by genetic potential, body type & health conditions

Isometric =

calisthenics

What are the major areas for weight training?

chest, back, legs, shoulders, arms, abdominals

everyone can be a bodybuilder if they train hard enough

myth

exercising a specific part of the body will help you lose fat in that part of the body

myth

process of getting rid of myths

recognize the myth-> get the facts-> be informed->get results safely->

Leg exercies

squat, leg curls, lunges, leg presses, calf raises, etc

isotonic exercise (dynamic exercise)

-Exercise involving muscle contraction with a change in the length of the muscle. - moving - exercise involving muscle contraction with a change in the length of the muscle - can be performed using free weights, body weight, or weight machines

isometric exercise (static exercise)

-Exercise involving muscle contraction without a change in the length of the muscle. - can use an object to provide resistance or simply tighten muscles while remaining still - useful after and injury or surgery - strengthens muscles even when joints are too weak for movement - staying still but muscles still working

Why is it a myth that aerobic exercise is the only way to burn fat?

While aerobic exercise is a good way to burn fat, weight training is also a great way to burn calories. Weight training has very high energy requirements, so even a moderate weight-training workout can burn a large number of calories.

Plyometrics is an isometric exercise technique.

false

Weight training requires that individuals add supplemental protein to their diet.

false

plyometrics ex

jumping from a box to the group and then back to the box

Organizing a workout

- a weight training program can be organized in several different ways - large muscles vs. small muscles - pushing exercises vs. pulling exercises - upper body vs. lower body - strongest muscles vs. weakest muscles

free weights pro

- allow dynamic movement - widely available - greater variety of exercises - easy to see improvement - less expensive

fact

- average diet has more than enough protein for even heavy weight training - supplements are questionable in their effectiveness and safety

Chest exercises

Bench press, incline Bench press, dumbbell fly push-ups etc

Explain why it is important for a well-designed weight-training program to develop all six areas of the body.

In order to develop the muscles of the body evenly, it is important for all major muscle groups to be exercised. A weight-training program that only focuses on a select few areas of the body will neglect areas that are also important. To achieve optimal physical fitness, no single area of the body can be neglected for weight training.

Explain why not everyone can become a bodybuilder, even if they train hard enough.

While weight training will improve muscle strength and mass, the potential of a body to develop muscle is limited in part by genetic factors that are out of an individual's control. Other health and fitness conditions may also limit a person's ability to build sufficient muscle to qualify as a bodybuilder. As a result, not everyone can become a bodybuilder, even with sufficient training.

fact

females have much lower testosterone levels - females have fewer muscle fibers - females have thinner muscles fibers