Chapter 6: Muscular Fitness

health benefits of resistance training

- Increase lean muscle mass - Decrease body fat - Fortify bone - Lower blood pressure - Improve blood lipids - Enhance body's ability to use glucose - Reduce risk of Diabetes, Heart disease and Osteoporosis - Independent physical functioning - Higher quality of life

men (sex differences)

-anabolic hormonal environment -testosterone -greater number of muscle fibers

muscular fitness and aging

-independent living -activities of daily living (improves balance and restore mobility, makes lifting easier, decrease risk for injury and fall, stresses bone and decreases risk of osteoporosis)

women (sex differenes)

-more estrogen and less progesterone, less testosterone -less strength and muscular gains than men

muscular endurance assesment

-push up test for adults -curl up or push up test for youth -chair stand test for older adults

guidlines for safe and effecticve resistance

-start with lighter weights -use proper techniques to reduce risk of injury -allow time to recover -lift in slow, controlled manner -include all body parts and balance strength of antagonistic muscle groups -customize program to fit your needs -no safe shortcuts to strength or muscle fitness

resistance training

An activity that places an additional force against the muscle or muscle group

muscular endurance training FIT

F: 2 days a week I:<50% of 1RM T: 1-2 sets of 15-20 reps

general muscle fitness training FIT

F: 2 days weekly I: 40-60% 1RM T: 1 set of 8-12 reps

muscular endurance training FIT target zone

F: 2-3 days weekly I: 50% of 1RM T: 2-4 sets of 15-20 reps

general muscle fitness training FIT target zone

F: 2-3 days weekly I: 60-80% 1RM T: 1-3 sets of 8-12 reps

Push up test

Measures muscular endurance of the upper body , primarily the pushing muscles

Basic Eight for Calisthenics

Push Ups, Modified Pull Ups, Dips, Crunch, Trunk Lift, Side Leg Raises, Step Ups, Lunge Walk

muscular strength

ability to exert maximal force in a single effort

muscular power

ability to exhibit maximum effort in very short period of time -strength x speed

free weights

barbells and dumbbells

strength training activites

body weight, free weights, weight machines, elastic tubing, medicine balls, stability balls

musular endurance

capacity of skeletal muscles to continue contracting over long period of time

Jack LaLanne 70th birthday

celebrated it by towing a flotilla of 70 boats for a mile in Long Beach harbor with his hands and feet shackled

frequency

days per week

According to PA guidelines of 2018, you should...

do muscle strengthening activities that involve major muscle groups on 2 or more days of a week

FIT formula

frequency, intensity, time

progressive resistance exercise

gradually and systematically increase overload of skeletal muscles

Circuit Exercises for a Fitness Center

hips and legs, quadriceps, hamstrings, chest, back, shoulders, biceps, triceps, low back, abdominal muscles

hypertrophy

increase in muscle size

eccentric

lengthening of muscle

weight machines

mechanical devices that move weights up and down using a system of cables and pulleys

dynamic training

muscle contractions with movement, full range of motion, improvements measured easily by amount lifted

leverage

muscle produces movement due to the fact that it crosses a joint

components of muscular fitness

muscular strength, muscular endurance, and power

progressive overload (principle of resistance training)

must exercise at a level beyond the point to which your muscles are accustomed -increase repetitions (8-12), sets(2-4), and resistance

arm curl test

number of curls in 30 seconds -men curl 8lbs -women curl 5 lbs

time

number of reps and sets

chair stand test for older adults

number of times over 30 seconds1

muscular strength assesment

one repetition maximum (1RM)

muscles work in..

pairs

intensity

percentage of 1 repetition maximum

Agonist muscle movement

prime mover

principle of resistance training

progressive over load, regularity, specificity

concentric

shortening of muscle

type

specific mode

isometric training

strength gains are specific to angle of muscle contraction

repetiotion

the action of repeating something that has already been said or written.

Why measure muscular fitness?

to educate, motivate, form a foundation for exercise prescription, monitor changes

why should we measure muscular fitness

to educate, motivate, form foundation for exercise prescription and monitor changes

mode of training

two types of training methods to improve strength -isometric (static) -dynamic (isotonic)

atrophy

weakening skeletal muscle

antagonist muscle movement

works in opposition to produce opposite movement

developing resistance training program

• Setting goals • Type of program • Choice of equipment • Muscle groups • Order of exercises - large groups first • Number of sets, reps per set

workout components

• Warm-up - 5 to 10 min low-mod intensity aerobic exercise • Muscle conditioning phase -exercise choice, exercise order, number of sets, repetitions, velocity and rest period between sets • Cool-down