concepts of physical fitness 12e presentation package for concepts of physical fitness 12e section...

Concepts of Physical Fitness 12e

Presentation Package for Presentation Package for Concepts of Physical Fitness 12eConcepts of Physical Fitness 12e

Section III: Concept 11:Section III: Concept 11:

Muscular FitnessMuscular Fitness

All rights reserved

Anatomical Graphics from: Essentials of Human Anatomy and Physiology. McGraw-Hill, 1998

Created by:Gregory J. Welk

Iowa State University


Health Benefits of Health Benefits of Muscular FitnessMuscular Fitness

Strength and Strength and muscular endurance muscular endurance promote muscular promote muscular fitness and provide fitness and provide important health important health benefitsbenefits– Avoiding back problemsAvoiding back problems– Reducing risks of injuryReducing risks of injury– Reducing risks of Reducing risks of

osteoporosis osteoporosis


Other Benefits of Muscular Other Benefits of Muscular FitnessFitness

Look goodLook good Feel goodFeel good Improved performanceImproved performance


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 11a Info


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 StrengthClick icon for a sample calculation


Muscular EnduranceMuscular Endurance

Able to Able to perform perform repeated repeated muscular muscular contractionscontractions

Lab 11b Info


Resistance Training Resistance Training PrinciplesPrinciples

OverloadOverload ProgressionProgression SpecificitySpecificity Rest / recoveryRest / recovery

Click icon for info on the physiology of muscle function


Facts about Facts about Resistance TrainingResistance Training

Everyone can gain strength and Everyone can gain strength and enduranceendurance

NOT everyone will improve to the NOT everyone will improve to the same extent (genetic predisposition)same 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.

Click icon for infoon factors influencing strength

See more infoon fiber types


Myths about Myths about Resistance Training Resistance Training

No pain - no gainNo pain - no gain Makes you “muscle Makes you “muscle

bound” bound” Fat can be converted Fat can be converted

into muscleinto muscle Extra muscle turns to Extra muscle turns to

fat if not usedfat if not used Has masculinizing effect Has masculinizing effect

on womenon women


The FIT Formula Applied to The FIT Formula Applied to Resistance Training Resistance Training

How often?How often?

What What resistance?resistance?

How many How many sets? sets?

Concepts of Physical Fitness 12eRepetitions

Res

ista

nce

(% o

f 1

RM

) High Load Low Reps

Mod Load Mod Reps

Low LoadHigh Reps

Muscular Strength

MuscularEndurance

Repetition ContinuumRepetition Continuum


Stimulus for StrengthStimulus for Strength

F: every other dayI : (80% 1RM)T: 3 sets < 8 reps

Repetitions

Res

ista

nce

(% o

f 1

RM

) High Load Low Reps

Muscular Strength

MuscularEndurance

Mod Load Mod Reps

Low LoadHigh Reps


Stimulus for EnduranceStimulus for Endurance

F: every other dayI : 40-70% 1RMT: 2-5 sets 15-25 reps

Repetitions

Res

ista

nce

(% o

f 1

RM

)

Low Load High Reps

Muscular Strength

MuscularEndurance

High Load Low Reps

Mod Load Mod Reps


Stimulus for Overall Stimulus for Overall Muscle FitnessMuscle Fitness

F: every other dayI : 60-70% 1RMT: 2-3 sets 8 - 15 reps

Repetitions

Res

ista

nce

(% o

f 1

RM

)

High Load Low Reps

Muscular Strength

MuscularEndurance

High Load Low Reps

Low LoadHigh Reps


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 potential cause of musclesoreness


Click 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 equipmeChoice of equipme

ntnt Muscle groupsMuscle groups Order of exercisesOrder of exercises Format for setsFormat for sets

My Program

Lab 11c/11d Info


Training ConsiderationsTraining Considerations

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 recovery Expect plateausExpect plateaus

Click for info onconcentric and eccentriccontractions


Web ResourcesWeb Resources

“On the Web” pages for Concept

Online Learning Center


Supplemental GraphicsSupplemental Graphics

Lab InformationLab Information

Additional Details Additional Details and Graphics on and Graphics on

Muscle PhysiologyMuscle Physiology


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 stationsstations

Choose 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 number

Use chart to estimate 1 RM based on Use chart to estimate 1 RM based on weight and reps to fatigueweight and reps to fatigue

Compute relative strength and Compute relative strength and complete rating chartcomplete rating chart

Return to presentation


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 arm hang exercises - record repetitions or time repetitions 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 based on how you scored and how you thought you would scoreyou thought you would score



Lab 10c-d InformationLab 10c-d InformationPlanning and Logging Your ProgramPlanning and Logging Your Program

Choose exercises that work the Choose exercises that work the major muscle groups of the body major muscle groups of the body from any of the “Basic 8 exercises”. from any of 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 week Monitor progress using log sheet Monitor progress using log sheet

and describe experiencesand describe experiences



Factors Influencing Factors Influencing StrengthStrength

GenderGender AgeAge AnatomyAnatomy GeneticsGenetics DrugsDrugs

– Anabolic steroidsAnabolic steroids– Human growth hormoneHuman growth hormone


Note: These drugs are highly dangerous and havepermanent and lifethreatening consequences


Muscle Fiber TypesMuscle Fiber Types


Fast Twitch FibersFast Twitch Fibers– Stain light in colorStain light in color– More anaerobicMore anaerobic– Suited to strength and speed Suited to strength and speed

activityactivity

Slow Twitch FibersSlow Twitch Fibers– Stain darkStain dark– More aerobicMore aerobic– Suited to endurance activitySuited to endurance activity

Web11-2


Sample CalculationSample Calculation

Question: Who’s stronger:Question: Who’s stronger:– A: 250 pound person who can lift 200 A: 250 pound person who can lift 200

poundspounds– B: 150 pound person who can lift 175 B: 150 pound person who can lift 175

poundspounds 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



Structural Damage Structural Damage in Muscle Fibersin Muscle Fibers))


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


Physiology of Muscular Physiology of Muscular ContractionsContractions

Origin / InsertionOrigin / Insertion– A muscle produces movement due to the fact that it A muscle produces movement due to the fact that it

crosses a joint.crosses a joint.

See next slide to see how a muscle can physiologically shorten


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 fibershorten the fiber

Web11-1

Muscles Muscles Work in Work in PairsPairs

While one muscle While one muscle contracts and contracts and shortens the shortens the opposing muscle opposing muscle group relaxes and group relaxes and lengthenslengthens


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


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.


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 “fires” at 100% of its optimal potential, or it does not fire at all.potential, 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%)



Setting GoalsSetting Goals

SpecificSpecific ChallengingChallenging AttainableAttainable

Goals provide motivation and a sense of purpose



Type of ProgramType of Program

Muscular strengthMuscular strength Muscular enduranceMuscular endurance General muscular fitnessGeneral muscular fitness

The guidelines vary depending on the type of program that is desired.



Choice of EquipmentChoice of Equipment

Free Weights

Weight Machines

There are advantages to both types of equipment.


Web11-8 – variable resistance machines


Muscle GroupsMuscle Groups

Sport specific trainingSport specific training Overall muscle balanceOverall muscle balance

Most resistance training programs should include exercises for all major muscle groups.



Order of Exercise Order of Exercise

Large muscle groups firstLarge muscle groups first Small muscle groups first (pre-Small muscle groups first (pre-

exhaust)exhaust)

There are many different ways to order exercises within a workout.


See Web11-10 for information on different training systems


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 format sets within a workout.



Types of ContractionsTypes of ContractionsConcentric vs. EccentricConcentric vs. Eccentric

Concentric

(shortening) LIFTING

Concentric

LIFTING Eccentric (lengthening) LOWERING

Eccentric

LOWERING

Both phases can build muscle!Both phases can build muscle!


concepts of physical fitness 12e presentation package for concepts of physical fitness 12e section...

Documents

concepts of physical

e concepts

e muscular strength

e muscular endurance

e repetitions resistance

reps repetitions resistance

e stimulus

overall muscle fitness