Muscular Fitness

Objectives What is the difference between muscular strength and muscular endurance? What benefits are associated with good muscle fitness? What are myths associated with weight training? What 2 types of fibers are found in skeletal muscles? What are the 3 types of exercise to develop muscle fitness?

Value Measurable and noticeable changes in physical appearance result from a well-planned muscular fitness program. A well-designed PFP, including muscular fitness, will help to increase strength of muscles tissue, tendons, ligments, and bones, decreasing the risk of injury. After the age of 20, individuals lose about one-half pound of muscle per year primarily due to decreased physical activity. Weight training can help you maintain and even increase your muscle mass. As muscular fitness increases, the effort to complete everyday tasks of carrying your books, cleaning your room, or working in the yard will require less effort.

Muscular Fitness Components Endurance — repeating movement over a period of time, how long or how many times you can lift and lower a given weight Strength — maximum force against a resistance 1 time, how much you can lift in one repetition of an exercise

Why Is Muscular Fitness Important? Capability to perform work Body appearance Prevent Osteoporosis Prevent Falls/Fractures Control Blood Glucose Increase Metabolism Relieves Arthritis Posture Physical activity Start here with block 212/9/10

Push-Pull Concept Strength exercises used together to create a balanced program Push: Bench Press, Push Press, Squats Pull: Bicep Curls, Pull-ups, One Arm Row, Hamstring exercises Workouts: -Alternate Push and Pull Exercises -Day 1: All push exercises -Day 2: All Pull Exercises

Reps and Sets Reps: The number of times you perform a specific exercise Sets: A group of repeated movements performed continuously with a given weight load

Myths about Weight Training Big muscle syndrome - < flexibility Females and weight training Estrogen/testosterone, body fat Muscle can turn to fat Atrophy – muscle fiber size diminishes, when not used Hypertrophy – increase in bulk or size by thickening of muscle fibers

Muscle Fiber Composition Slow-twitch fibers (red fibers) – Type I Contract slowly, fatigue resistant, use aerobic energy metabolism Fast-twitch fibers (white fibers) – Type II contract quickly and forcefully, fatigue more rapidly, use anaerobic energy metabolism Have both types - Genetics determines how much of each What type of activities would be good to train each fiber type? Stopped here with block 4 Day 1 4/16/12

Methods of Developing Muscular Fitness Isometric exercises Isotonic exercises Isokinetic exercises

Isometric Exercise (Static) Contract without changing length (no joint movement) Least effective for strength or endurance Advantages Good for rehab after injury No equipment or space Low risk of injury or soreness Disadvantages Hard to get a full body workout Not very motivating

Isotonic Exercise (Dynamic) Muscle changes lengthen with contraction (muscle and joint movement) Use machines, free weights, or own body weight Excellent for developing muscular fitness Advantages > strength in full ROM > joint flexibility More motivating Disadvantages Requires more equipment > risk of muscle soreness

Concentric Contraction The shortening of a muscle due to contraction; also called positive work

Eccentric Contraction Isotonic contractions in which the muscle exerts force while the muscle lengthens; also called negative work

Isokinetic Exercise Overload muscle through entire ROM at a constant speed with maximum resistance

Protein and Muscle http://www.menshealth.com/nutrition/ipad-exclusive-protein-muscle

Objectives What is the difference between muscular strength and muscular endurance? What benefits are associated with good muscle fitness? What are myths associated with weight training? What 2 types of fibers are found in skeletal muscles? What are the 3 types of exercise to develop muscle fitness?

Muscle Fitness Part 2

Objectives Identify major muscles of body Differences in training endurance vs. strength Apply training principles to muscle fitness How do you set up a muscle fitness program? Safety practices when lifting weights

Major Muscle Groups Start here with 2nd block Latissimus Dorsi (lats) Hamstrings Quadriceps

Principle of Overload Frequency: every other day (Adequate: 3 days a week) Intensity: resistance (How much weight you are lifting) Strength — 60-100% of max lift Endurance — 30-50% of max lift Time: Repetition — number of times exercise is performed -Strength: 8 or fewer reps -Endurance: 12 or more reps Set — group of repetitions -Example: 3 Sets of 6 Repetitions Recovery: Depends on your goals

Principle of Progression Strength — 1-8 repetitions per set Endurance — 12 or more repetitions with less weight

Principle of Specificity Isolate specific muscles Do exercises to meet your goals strength bulk up tone lose weight

Weight Training Considerations Warm up Focus on endurance in the beginning Check equipment (bar collars) Exhale when lifting (concentric), inhale when lowering (eccentric) Learn proper form before adding a large load Always use proper form/full ROM

Weight Training Considerations Keep weight close to the body Space feet shoulder-width apart Keep proper back and hip alignment Complete the full ROM for flexibility Work large muscles groups first Work muscles on both sides of a joint

Creating a Successful Program Start with a full body program (1-2 sets of 12 reps) for each major muscle group (3-4 times/week) Change exercises every 4-8 weeks Make the last couple of reps very challenging (adjust the weight) If you have bad form the weight increase weight by no more than 10% per week

Exercise Guidelines Goal = Muscle Strength Goal = Muscle Endurance 3-5 sets, 3-8 reps Rest 2 minutes between sets Don’t max lift weights Goal = Muscle Endurance 2-3 sets, 12-15 reps Rest 30-60 seconds between sets

Exercise and Sequence Muscle balance (biceps/triceps) Equal training on both sides of a joint Exercise sequence Large muscle group exercises first before small Multiple joint exercises before single joint exercises Single joint = small stabilizer muscles Multiple joint = many muscles involved Finish workout with core work (abs and back)

Circuit Training Combines aerobic and strength work Work for 30-45 seconds or 10-15 reps per station Move on to next station = HR high Alternate exercises upper and lower body Push and pull Opposing muscles Circuit is repeated two or more times Complete 3 times per week for aerobic conditioning and moderate increases in strength One of the best ways to burn calories and boost metabolism!

Create a muscle fitness program Determine Needs Equipment Space Skill Include 1 or 2 exercises for each major muscle group Determine the order of exercises Determine goal endurance strength cardio/endurance Determine Sets, Reps and rest time. Write it up

Exercises for Muscular Fitness Shoulder Muscle = Deltoid Lateral raise Front Raise Push Press Upright row

Exercises for Muscular Fitness Arms Biceps Dumbbell Curl: -Hammer Curl -Supination Curl -Reverse curl -Cable Curl Triceps Triceps press (Skull Crusher) Overhead Extension Dips Rope Extension

Exercises for Muscular Fitness Chest Muscle = Pectoralis Major, Pectoralis Minor Bench press DB Flies Push up Incline DB Press

Exercises for Muscular Fitness Back Muscles = Latisimus Dorsi, Trapezius Opposing hand and leg extension -Superman Pull – up Lat-Pull down Seated Row One armed Row Reverse Flys

Exercises for Muscular Fitness Abdominal Muscles = Abdominals, Obliques Crunches Russian Med-ball Twists Knees to chest Plank V-up Oblique Crunches

Exercises for Muscular Fitness Legs Muscles = Hamstrings, Quadriceps, Gluteus Maximus Goblet Squat (Quads) Lunges (Glutes) Step-ups Glute-Ham Single Leg RDL (Hamstring) Calf Raises (Gastrocnemius) Hamstring curl

Summary Muscular strength vs. endurance Types of muscle fibers Types of exercises Application of training principles using FIT Major muscle groups Weight-training considerations Appropriate exercises