Muscular FitnessMuscular Fitness

Chapter 8

Lab 5: Muscle Fitness Lab 8A: Page 349-350 Dress for lifting

Muscular Fitness:Muscular Fitness: Are you strong enough? Will women “bulk up” if they lift? Are some people able to build

muscle better than others? What health benefits are gained by

muscle fitness/strength training?

How Strong Should You How Strong Should You Be?Be?

Work Demands Daily Activities Reduce Risk of

Injury Bone Health Balance /

Mobilitiy

Not to Mention…Not to Mention… Muscle and Metabolism:

More Muscle = Higher Metabolism Each additional pound of muscle = 35

calories more each day Take Ned and Ted: Both weigh 200 lbs,

but Ned is leaner by 10 lbs: That translates to being able to eat 1

Double Whopper from Burger King more than Ted without gaining weight!

Interested?Interested? Muscle Training “STRESSES”

the muscle – Stress initiates an

“ADAPTATION” Specifically, more muscle

protein is synthesized and muscles “HYPERTROPHY”

Does Strength Training Does Strength Training Mean…Mean…

NOT! Training

Programs Individual

Responses Gender

Differences

Training Programs:Training Programs: It takes an extremely vigorous

program to get these results Training RESPONSES vary

according to bone frame and muscle fiber make-up

Women don’t have the male hormones to develop like that

““Getting Pumped”Getting Pumped” Intense Training: 2+ hours/day

with very short rests Increasing Blood flow to muscles

gives a temporary “illusion” of size

Getting “Ripped” = Body fat Anabolic Steroids

So: Are you strong So: Are you strong enough?enough? Ask Yourself:

Can I meet my daily work / life demands without undue fatigue?

Am I satisfied with my balance – agility?

Can I “Play” without injury or soreness?

Do I a healthy back?

If you answered “No” to If you answered “No” to any of those…any of those…

Maybe It’s time to get OFF THE COUCH and DO something!

But What?

Step 1: AssessmentStep 1: Assessment Strength:

How would you test strength? How would you evaluate your

results? Endurance:

How is endurance different than strength? How is it similar?

How do you measure Endurance?

Measuring Strength:Measuring Strength: Maximum Possible Force

1 RM Maximum Repetitions: Lab 8A

Whole body assessment Lat Pull, Bench Press Leg Extension, Leg Curl Arm Curls

Measuring EnduranceMeasuring Endurance Low Resistance – Maximum

Repititions Abdominal Crunch / Bent Leg

Curl-Up Bench Jumps Modified Dips or Push-Ups

Evaluating Strengths and Evaluating Strengths and WeaknessesWeaknesses Identify if any body area was

significantly weaker than others Is your endurance similar to

your strength? Are you satisfied? PLAN YOUR PROGRAM

Step 2: Setting GoalsStep 2: Setting Goals

Increased Strength? Areas? Body Toning? Weight Management – Body

Composition? Endurance? Recreational Fitness – Injury

Prevention?

Step 3: Strength Training Step 3: Strength Training Overload Principle:

Lift to Fatigue: Produces Improved Neural Recruitment

(more efficient) Muscle Hypertrophy (bigger)

Specificity Principle: Training Biceps doesn’t create

“Buns of Steel”

Modes of Training: Isometric:

Muscle Tension without shortening

Dynamic: Full Range of Motion: Concentric (Shortens) Eccentric (Lengthens)

Training Terminology:Training Terminology:

Resistance: The weight lifted – the intensity of the exercise

Repetitions: The number of times a weight is lifted

Sets: A series of 8-12 lifts

Recommendations: Recommendations: Resistance:

~80% 1 RM No more than 15-20 Reps

Repetitions: 8-12 optimum – increase weight

when you can do >15 Sets:

1-3 *

Safety: Safety: Just Getting Started:

Start lighter to avoid joint injury Proper Lifting Technique

Full range of motion, proper back support and posture

Muscle Balance Exercise all muscle groups

Partner Spotting Some Free Weights require spotting