Muscular Strength and Endurance
Osteoporosis
-A condition marked by progressive loss of bone tissue and a reduction in bone density
Hypertrophy in depth
-A person is born with a number of muscle fibers that will never change -Muscle growth occurs when individual msucle fibers thicken -When muscles are not used, muscle fibers become smaller or atrophy
Lower back pain
-Affects 85% of americans -Can be prevented by strengthening the abdomen hips, lower backs, and legs.
What also causes muscles to become slower
-Aging -Inactivity
Benefits of Muscular Fitness
-Athletic performance -Injury prevention -body composition -Self image -lIfetime muscle and bone health -Chronic disease prevention
Muscles impact
-Body composition -Metabolism
Men's Strengh training
-Build larger, stronger muscles
Women's Strength training
-Builds strength -Improves definition
Types of Muscles
-Cardiac muscles -Smooth muscles -Skeletal muscles
Components of health related fitness
-Cardiorespiratory fitness -Body composition -Muscular strength -Flexibility -Muscular endurance
Improved body composition prevents
-Cardiovascular disease
Three types of contraction
-Concentric contraction -Eccentric contraction -Isometric contraction
Well-developed muscles help a person perform --
-Daily tasks with ease -Protect the body from injury -Enhance well-being
Muscle growth occurs
-During growth spurts -Weight training
Type Two
-Fast-twitch muscle fibers
Factors that influence muscle growth
-Genetic potential -Consistent training habits -Current strength level -Training intensity
Two competing theories
-Hypertrophy -Hyperplasia
Type 2A Muscle FIbers
-INTERMEDIATE Fast twitch -Fast to contract -Intermediate resistance to fatigue -Receive energy aerobically and anaerobically
High levels of muscular fitness leads to
-Increased enjoyment -Perform at a higher skill level -Improved cardiorespiratory fitness
Every skeletal muscle contains --
-Muscle fibers -Connective tissue -Nerves -Blood vessels
Hyperplasia in depth
-Muscle fibers are able to split and create additional fibers -Additional fibers account for increased muscle size -Can be proven in some animals
A fitness program can emphasize
-Muscular strength -Muscular endurance -Both -Improvement in one area leads to improvement in the other
How many skeletal muscles
-Over 430
Activities for muscular endurance
-Pitching an entire baseball game -Long distance running -Lifting weights with high repetitions -Hurdles
What is the biggest factor in muscle loss
-Sarcopenia
Muscular strength depends on
-Size of muscle cells -Ability of nerves to activate muscles
Muscular endurance depends on:
-Size of muscular cells -Ability of muscles to store fuel -Blood supply to muscles
Slow twitch muscle fibers are
-Slow to contract -Have high resistance to fatigue -Receive energy aerobically -Important for endurance activities
Type One
-Slow-twitch muscle fibers
Injury Prevention
-Strength training
Body Composition
-Strength training improves body composition by increasing muscle mass -Strength training also increases muscle mass and metabolic rate
Chronic Disease Prevention
-Strength training improves glucose metabolism -Strength training lessens bone loss -Strength training improves body composition
Self-Image
-Strength training leads to -Improved body image -Improved confidence and self-esteem
Over time, motor nerves become disconnected from the muscles
-Strength training prevets muscle and nerve degeneration
Strength training makes --
-Tendons, ligaments, and cartilage cells stronger
Muscular endurance
-The ability of a muscle or muscle group to remain contracted or to contract repeatedly over a period of time
Strength training helps --
-The body maintain good posture and proper body mechanics
Sarcopenia
-The natural decline in muscle mass due to aging after age 30
Atrophy
-The process by which muscles diminish in size and strength
Activities for muscular strength
-Throwing a fast ball -Sprints -Power lifting -High jump
Low levels of muscular fitness lead to
-Tiring more easily -less effective
Two categories of muscle fibers
-Type one -Type 2
Type 2B
-Very fast to contract -Low resistance to fatigue -Receive energy anaerobically
Muscles make up more than _____ of a person's body mass.
40
Muscles make up more than --- of a person's body mass
40%
Fitness Programs
A well rounded fitness program addresses all compnents of health-related fitness
Hypertrophy
An increase in size and strength in muscle
Describe four ways in which improving your muscular fitness would have a positive affect on your life.
Answers will vary but should relate to any four of the following: athletic performance, injury prevention, body composition, self-image, lifetime muscle and bone health, and chronic disease prevention.
Jackie noticed an increase in appetite after she started weight training. Since she did not change her eating habits, her body fat began to drop. Why did this happen?
As muscle mass increases, so does metabolism. A higher metabolism burns more fat.
A skeletal muscle contracting forces --
Bones and joints to move
Describe the components of health-related fitness.
Cardiorespiratory fitness is the fitness level of the heart and lungs. Body composition is the ratio in the body of muscle to fat. Muscular strength is the force muscles can produce in a single maximum effort. Muscular endurance is the ability of muscles to remain contracted or to contract repeatedly over a period of time. Flexibility is the range of motion a body has.
A skeletal muscle's job is to --
Contract
If you increased the amount of muscle mass in your body, what other changes would occur?
More muscle mass would speed up metabolism, reduce the amount of body fat, and help protect an individual from injury.
Lessened bone loss prevents
Osteoperosis
High levels of muscular fitness can also lead to reduced risk for chronic diseases.
T
Strength training lessens bone loss.
T
Strength training makes ligaments, tendons, and cartilage stronger.
T
Type II B fast-twitch muscle fibers are those used in a short sprint.
T
Muscular strength
The amount of force a muscle or muscle group can produce in a single effort
Improved glucose metabolism prevents
Type 2 Diabetes
Types of TYPE 2 MUSCLE FIBERS
Type 2A Type 2B
An individual picks up a cup and drinks from it. This is an example of __________.
a concentric contraction because muscles cause the elbow joint and arm to move
With age, muscles can become weaker. This is due to __________.
disconnections between motor nerves and muscle fibers
Muscle growth is still not --
fully understood
In this theory of muscle growth, muscle fibers are able to split and create new fibers.
hyperplasia
If an individual started running 10 miles three times a week, there would most likely be an __________.
increase in muscular endurance
If you wanted to increase your muscular endurance, it would be important to participate in activities that __________.
increase the size of the muscle cells and the amount of blood that is delivered to the muscle
Muscles are necessary for ---
movement
An individual has sarcopenia. In order to prevent this condition from becoming any worse, what action should be taken?
participate in more activities like weight training
Which statement BEST describes the factors that affect muscular endurance?
size of the muscle cells, ability to store fuel, and blood supply to the muscles
Weight training has the biggest effect on __________.
skeletal muscles
If you were running a marathon, which type of muscle fibers would be most useful to you?
slow-twitch
When comparing an individual with low muscular fitness to an individual with high muscular fitness, we would very likely find that __________.
the individual with high muscular fitness would also have a lower chance of becoming injured
A mother sprints across the yard to grab her small child before he enters the street. The mother is using her __________.
type II B fast-twitch muscle fibers that respond quickly and provide her with speed and strength