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11Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Section III: Concept 10Section III: Concept 10
Muscle Fitness and Muscle Fitness and Resistance ExercisesResistance Exercises
All rights All rights reservedreserved
Anatomical Graphics from: Essentials of Human Anatomy and Physiology. McGraw-Hill, 1998
Progressive resistance exercise promotes muscle fitness that Progressive resistance exercise promotes muscle fitness that permits efficient and effective movement, contributes to ease permits efficient and effective movement, contributes to ease
and economy of muscular effort, promotes successful and economy of muscular effort, promotes successful performance, and lowers susceptibility to some types of performance, and lowers susceptibility to some types of injuries, musculoskeletal problems, and some illnesses.injuries, musculoskeletal problems, and some illnesses.
22Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
TerminologyTerminology
Weight trainingWeight training
Progressive Resistance Exercise Progressive Resistance Exercise (PRE)(PRE)
Weight liftingWeight lifting
PowerliftingPowerlifting
BodybuildingBodybuilding
33Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Muscular StrengthMuscular Strength
Able to lift a Able to lift a heavy weightheavy weight
Able to exert Able to exert a great force a great force
Lab 10a InfoLab 10a Info
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Muscular EnduranceMuscular Endurance
Able to Able to perform perform repeated repeated muscular muscular contractionscontractions
Lab 10b InfoLab 10b Info
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Note: These drugs are Note: These drugs are highly dangerous and highly dangerous and have permanent and lifehave permanent and lifethreatening threatening consequences consequences (see future slide)(see future slide)
Factors Influencing Factors Influencing StrengthStrength
Type of muscle tissueType of muscle tissue
GenderGender
AgeAge
Anatomy (leverage)Anatomy (leverage)
DrugsDrugs Anabolic steroidsAnabolic steroids Human growth hormoneHuman growth hormone
66Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Facts about Facts about Resistance TrainingResistance Training
Everyone can gain strength and Everyone can gain strength and enduranceendurance
NOT everyone will improve to the same NOT everyone will improve to the same extent (genetic predisposition)extent (genetic predisposition) Adaptations depend largely on the muscle Adaptations depend largely on the muscle
fibers type distribution. Fast twitch muscle fibers type distribution. Fast twitch muscle fibers adapt more readily. fibers adapt more readily.
See more infoSee more infoon fiber typeson fiber types
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Health Benefits of Health Benefits of Muscular FitnessMuscular Fitness
Strength and Strength and muscular muscular endurance promote endurance promote muscular fitness muscular fitness and provide and provide important health important health benefitsbenefits Avoiding back Avoiding back
problemsproblems Good postureGood posture Reducing risks of Reducing risks of
injuryinjury Reducing risks of Reducing risks of
osteoporosisosteoporosis
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Other Benefits of Other Benefits of Muscular FitnessMuscular Fitness
Weight controlWeight control
Increased wellnessIncreased wellness
Look goodLook good
Feel goodFeel good
Core strengthCore strength Abdominal, paraspinal Abdominal, paraspinal
(back), gluteal muscles(back), gluteal muscles
Improved performanceImproved performance
99Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Types of PRETypes of PREIsotonic Isotonic (dynamic strength/endurance)(dynamic strength/endurance)
ConcentricConcentric EccentricEccentric PlyometricsPlyometrics
Isometric Isometric (static strength/endurance)(static strength/endurance)
IsokineticIsokineticFunctional balance trainingFunctional balance training Core strength and balanceCore strength and balance
Click for info on concentric and Click for info on concentric and eccentric contractionseccentric contractions
1010Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Choice of EquipmentChoice of Equipment
Free WeightsFree Weights
Weight MachinesWeight Machines
There are advantages to both types of equipmentThere are advantages to both types of equipment.
Web10-7 – variable resistance machinesWeb10-7 – variable resistance machines
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The FIT Formula Applied to The FIT Formula Applied to Resistance TrainingResistance Training
How often?How often?
What What resistance?resistance?
How many How many sets? sets?
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RepetitionsRepetitions
Res
ista
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(%
of
1 R
M)
Res
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of
1 R
M)
High Load High Load Low RepsLow Reps
Mod Load Mod Load Mod RepsMod Reps
Low LoadLow LoadHigh RepsHigh Reps
Muscular Muscular StrengthStrength
MuscularMuscularEnduranceEndurance
Repetition ContinuumRepetition Continuum
1313Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Stimulus for StrengthStimulus for StrengthTarget ZoneTarget Zone
F:F: 2-3 days/wk 2-3 days/wkI :I : 60-80% 1RM) 60-80% 1RM)T:T: 1-3 sets 1-3 sets 3- 8 reps3- 8 reps
RepetitionsRepetitions
Res
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(%
of
1 R
M)
Res
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(%
of
1 R
M) High Load High Load
Low RepsLow Reps
Muscular Muscular StrengthStrength
MuscularMuscularEnduranceEndurance
Mod Load Mod Load Mod RepsMod Reps
Low LoadLow LoadHigh RepsHigh Reps
1414Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Stimulus for EnduranceStimulus for Endurance Target ZoneTarget Zone
F:F: every other day every other dayI :I : 40-60% 1RM 40-60% 1RMT:T: 2-5 sets 9-25 reps 2-5 sets 9-25 reps
RepetitionsRepetitions
Res
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(%
of
1 R
M)
Res
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nce
(%
of
1 R
M)
Low Load Low Load High RepsHigh Reps
Muscular Muscular StrengthStrength
MuscularMuscularEnduranceEndurance
High Load High Load Low RepsLow Reps
Mod Load Mod Load Mod RepsMod Reps
1515Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
F:F: 3 days/week 3 days/week
I:I: 40-60% 1RM 40-60% 1RM 40-50% 1RM 40-50% 1RM >50 years old >50 years old
T:T: 1-3 sets 8-12 reps; 1-3 sets 8-12 reps; 1-3 sets 10-15 reps 1-3 sets 10-15 reps for adults >50 yrs oldfor adults >50 yrs old
Stimulus for Overall Stimulus for Overall Muscle Fitness Muscle Fitness (Target Zone)(Target Zone)
RepetitionsRepetitions
Res
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(%
of
1 R
M)
Res
ista
nce
(%
of
1 R
M)
High Load High Load Low RepsLow Reps
Muscular Muscular StrengthStrength
MuscularMuscularEnduranceEndurance
High Load High Load Low RepsLow Reps
Low LoadLow LoadHigh RepsHigh Reps
1616Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
TrainingTrainingPrinciples of PREPrinciples of PRE
OverloadOverload
ProgressionProgression
SpecificitySpecificity
Diminishing ReturnsDiminishing Returns
Rest / RecoveryRest / Recovery
Click icon for info on Click icon for info on the physiology of the physiology of muscle functionmuscle function
1717Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Is There Strength in a Bottle?Is There Strength in a Bottle?Taking anabolic steroids is a dangerous way to build muscle fitness and is illegal.
Injuries happen more easily and last longer in people who use steroids.
Androstenedione and THG are not safe alternatives to steroids.Human growth hormone (HGH) may be even more dangerous than anabolic steroids.Creatine use is becoming increasingly popular among people training for strength development.The safety and efficacy of many strength-related dietary supplements are not established.
1818Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Guidelines for Safe & Effective Guidelines for Safe & Effective Resistance TrainingResistance Training
Start slowly Start slowly Use good techniqueUse good technique Lift in a controlled mannerLift in a controlled manner Exhale during effortExhale during effort Bring weight down slowlyBring weight down slowly
Allow time for recoveryAllow time for recoveryInclude all body parts and balance Include all body parts and balance strength of antagonistic muscle groupsstrength of antagonistic muscle groupsExpect plateausExpect plateausCustomize program to fit your needsCustomize program to fit your needs
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Fallacies about Fallacies about Resistance TrainingResistance Training
See Table 4, p. 189See Table 4, p. 189
No pain - no gainNo pain - no gain
Makes you “muscle bound” Makes you “muscle bound”
Fat can be converted Fat can be converted into muscleinto muscle
Extra muscle turns to fat if not usedExtra muscle turns to fat if not used
Has masculinizing effect on womenHas masculinizing effect on women
2020Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Concepts in Concepts in Resistance TrainingResistance Training
"The pump”"The pump”
Strength gainStrength gain
Muscle fatigueMuscle fatigue
Muscle sorenessMuscle soreness
Tone?Tone?
Click for information on a Click for information on a potential cause of potential cause of muscle sorenessmuscle soreness
2121Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Click for more info on each topicClick for more info on each topic
Developing a Developing a Resistance Training ProgramResistance Training Program
Set goalsSet goals
Type of programType of program
Choice of Choice of equipmentequipment
Muscle groupsMuscle groups
Order of exercisesOrder of exercises
Format for setsFormat for sets
My ProgramMy Program
Lab 10c/10d InfoLab 10c/10d Info
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Web ResourcesWeb Resources
““On the Web” pages for ConceptOn the Web” pages for Concept
Online Learning CenterOnline Learning Center
Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e 2323
Supplemental GraphicsSupplemental Graphics
Lab InformationLab Information
Additional Details Additional Details and Graphics on and Graphics on
Muscle PhysiologyMuscle Physiology
2424Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Lab 10a InformationLab 10a InformationEvaluating Muscular Strength (1 RM)Evaluating Muscular Strength (1 RM)
Find bench press and leg press Find bench press and leg press stationsstationsChoose a weight that you can lift less Choose a weight that you can lift less than 10 times before fatiguing. Record than 10 times before fatiguing. Record the exact numberthe exact numberUse chart to estimate 1 RM based on Use chart to estimate 1 RM based on weight and reps to fatigueweight and reps to fatigueCompute relative strength and Compute relative strength and complete rating chartcomplete rating chart
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2525Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Lab 10b InformationLab 10b InformationEvaluating Muscular EnduranceEvaluating Muscular Endurance
Perform push-up, pull-up and flexed-Perform push-up, pull-up and flexed-arm hang exercises - record repetitions arm hang exercises - record repetitions or time or time (flexed-arm hang)(flexed-arm hang)..
Make ratings and describe results Make ratings and describe results based on how you scored and how you based on how you scored and how you thought you would scorethought you would score
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2626Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Lab 10c-d InformationLab 10c-d InformationPlanning and Logging Your ProgramPlanning and Logging Your Program
Choose exercises that work the major Choose exercises that work the major muscle groups of the body from any of muscle groups of the body from any of the “Basic 8 Exercises”. the “Basic 8 Exercises”. Lab 10c: machine / free weightLab 10c: machine / free weight Lab 10d: calisthenics / isometricsLab 10d: calisthenics / isometrics
Plan days to do exercises for 1 weekPlan days to do exercises for 1 weekMonitor progress using log sheet and Monitor progress using log sheet and describe experiencesdescribe experiences
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2727Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Muscle Fiber TypesMuscle Fiber Types
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Fast Twitch FibersFast Twitch Fibers Stain light in colorStain light in color More anaerobicMore anaerobic Suited to strength and Suited to strength and
speed activityspeed activity
Slow Twitch FibersSlow Twitch Fibers Stain darkStain dark More aerobicMore aerobic Suited to endurance Suited to endurance
activityactivity
Web10-2Web10-2
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Sample CalculationSample Calculation
Question: Who’s stronger:Question: Who’s stronger: A: 250 pound person who can lift 200 poundsA: 250 pound person who can lift 200 pounds B: 150 pound person who can lift 175 poundsB: 150 pound person who can lift 175 pounds
Answer: BAnswer: B A: relative strength = 200/250 = .80A: relative strength = 200/250 = .80 B: relative strength = 175/150 = 1.17B: relative strength = 175/150 = 1.17
2929Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
The amount of weight lifted relative to The amount of weight lifted relative to the person's body weightthe person's body weight
Measured as a ratio: Measured as a ratio:
Relative Strength = Relative Strength = weight lifted weight lifted (lb.) (lb.)
body weight body weight (lb.)(lb.)
Relative StrengthRelative Strength
3030Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Structural Damage Structural Damage in Muscle Fibersin Muscle Fibers
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The vertical lines are The vertical lines are the “z - lines” that the “z - lines” that define the boundaries define the boundaries of the muscle of the muscle sarcomeresarcomere
Microscopic damage Microscopic damage can lead to disruption can lead to disruption of the z-lines and of the z-lines and contribute to sorenesscontribute to soreness
3131Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Physiology of Muscular Physiology of Muscular ContractionsContractions
Origin / InsertionOrigin / Insertion A muscle produces A muscle produces
movement due to movement due to the fact that it the fact that it crosses a joint.crosses a joint.
See next slide to see See next slide to see how a muscle can how a muscle can physiologically shorten.physiologically shorten.
3232Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Sliding Filament TheorySliding Filament Theory
Actin/MyosinActin/Myosin Protein filaments Protein filaments
within a muscle within a muscle fiber that slide fiber that slide across each across each other to other to physiologically physiologically shorten the fiber.shorten the fiber.
Web10-1Web10-1
Muscles Muscles Work in Work in PairsPairs
While one While one muscle muscle contracts and contracts and shortens the shortens the opposing opposing muscle group muscle group relaxes and relaxes and lengthenslengthens
3434Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Muscle Fibers are Grouped Muscle Fibers are Grouped into Motor Unitsinto Motor Units
A motor A motor unit refers unit refers to a motor to a motor nerve and nerve and the number the number of muscle of muscle fibers that it fibers that it innervatesinnervates
3535Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Regulation of Muscle Force Regulation of Muscle Force (Tetany)(Tetany)
When recruited at When recruited at a high frequency, a high frequency, motor units motor units produce a produce a constant level of constant level of force as the force as the individual forces individual forces sum together.sum together.
3636Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
The “The “All or None” All or None” Law of Law of Muscular ContractionsMuscular Contractions
When a motor unit is stimulated, it When a motor unit is stimulated, it “fires” at 100% of its optimal potential, “fires” at 100% of its optimal potential, or it does not fire at all.or it does not fire at all.
Light loads use few fibers Light loads use few fibers (but at 100%)(but at 100%)
Heavy loads use many fibers Heavy loads use many fibers (also at 100%)(also at 100%)
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3737Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Setting GoalsSetting Goals
SpecificSpecific
ChallengingChallenging
AttainableAttainable
Goals provide motivation Goals provide motivation and a sense of purposeand a sense of purpose
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3838Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Type of ProgramType of Program
Muscular strengthMuscular strength
Muscular enduranceMuscular endurance
General muscular fitnessGeneral muscular fitness
The guidelines vary depending on the The guidelines vary depending on the type of program that is desired.type of program that is desired.
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3939Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Muscle GroupsMuscle Groups
Sport specific trainingSport specific training
Overall muscle balanceOverall muscle balance
Most resistance training programs should Most resistance training programs should include exercises for all major muscle groups.include exercises for all major muscle groups.
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4040Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Order of ExerciseOrder of Exercise
Large muscle groups firstLarge muscle groups first
Small muscle groups first (pre-exhaust)Small muscle groups first (pre-exhaust)
There are many different ways to There are many different ways to order exercises within a workout.order exercises within a workout.
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See Web10-09 for information See Web10-09 for information on different training systemson different training systems
4141Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Format for SetsFormat for Sets
Single setsSingle sets
Multiple setsMultiple sets heavy to light (Oxford system)heavy to light (Oxford system) light to heavy (DeLorme system)light to heavy (DeLorme system)
Circuit TrainingCircuit Training
There are many different ways to There are many different ways to format sets within a workout.format sets within a workout.
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4242Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Types of ContractionsTypes of ContractionsConcentric vs. EccentricConcentric vs. Eccentric
Concentric
(shortening)(shortening) LIFTING
Concentric
LIFTING Eccentric (lengthening)(lengthening) LOWERING
Eccentric
LOWERING
Both phases can build muscle!Both phases can build muscle!
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