Chapter 10 APF Flexibility is a measure of the range of motion available at a joint/group of joints

Flexibility Flexibility is determined by the shape of_______, ___________ in joints as well as _________ and extensibility of muscles, tendons, ___________, and fascia around the joint What limits flexibility? Damage to __________ (arthritis, calcium deposits) Pain that limits ___________ __________/immobilization Poor __________/ work related _____________ postures Improper exercise- not working ______________________

What influences flexibility? ________- younger people are typically more flexible until adolescence. ____________- females more flexible early on. Possibly due to hormones and _______________ differences.

Health benefits of flexibility and stretching May help prevent _______________and other orthopedic problems, including back pain. Helps with proper _____________________ Helps with _________________________ Improved ______________ performance Relieves muscle _____________ Can help prevent trigger points

How much stretching? F: at least 3 x week, __________ is best I: overload- stretch to about _____% beyond the muscle’s normal length T: Do at least 3-4 reps of stretching. Hold each stretch at least _____ seconds up to __________. Stretching is specific to the various muscle groups. DO NOT overstretch- it can create joint laxity. Stretch when muscles are already __________. Keep good alignment when stretching Do not stretch to the point of pain Do not stretch ballistically!

Chapter 11 APF Training for muscle fitness increases the fitness of the bones, tendons, ligaments, and muscles.

2 components of muscle fitness Muscular strength: the amount of ___________ produced in a single ____________ effort Muscular endurance: the capacity to _____________ to contract a muscle _______________

Why do we need strength and endurance? Increase _________ capacity Decrease the chance of ___________ Prevent ___________________and poor posture Increase athletic _____________ Save life and property in an ______________

How do muscles work? Muscles are attached to bones by _________. When a muscle contracts (shortens), it ___________the ________ to which it is attached and creates _____________.

Agonist/Antagonist Agonist: ____________that ______________ Antagonist: muscles having the____________________ from those that are contracting

Muscle Fitness Facts Good muscle fitness (MF) is associated with ____________of injury in joints. __________ of strength is most important. Both the __________ (prime mover) and ______________ groups must be worked. Good MF is associated with decreased risk of ______________ because it creates a positive __________ on the _________. It also contributes to good quality of life as people age. It helps older people with balance, decreased risk of falls, and independent living.

Progressive Resistive Exercise (PRE) Progressive Resistive Exercise (PRE) is a component of weight control. Increases in muscle mass take up less space than fat and it ________________(between ________ per day). PRE helps older adults to retain muscle mass and calorie burning capacity as they age.

What is PRE? Exercises done against resistance. FIT increases as muscle fitness increases. Done usually in 1-3 sets of 3-25 reps. Set= a group of reps done together followed by rest period. I_________ exercise: Force is placed against ____________ object. No movement takes place at the joint. ____________ exercise: isotonic concentric contractions performed on machines that keep resistance __________ through the entire ___________. ___________ exercise: Resistance is ________ and ___________. Muscles shorten (concentric contractions), then lengthen (eccentric contractions). Plyomeric: Done for __________- fast contraction after a small prestretch of the muscle: jumping, hopping, etc..

PRE EQUIPMENT Machine weights Free weights: not attached to a machine Machine weights Calisthenics: Sit-ups, push-ups, pull-ups, therabands…

PRINCIPLES OF FITNESS Progression: Start _______ with _______ resistance Specificity: Work out the muscles needed for activity. Diminishing returns: Do _______ sets for optimal ____________. Most functional capacity is earned in the first set. More sets=better sports performance but not necessarily better health. Rest and recovery: You’ll get stronger more quickly if you do not work the same muscle groups each day. Rotate exercises so that it gives muscles a __________.

It is easier to maintain fitness than it is to attain it!

Resistance training information Circuit resistance training is great for building muscular endurance AND cardio endurance. High reps/low resistance programs are best for slimming. No spot reducing is ever achieved, but more calories are burned overall. If one is interested in more weight loss, they will need to work on cardio as well. Want to increase girth? Use strength training.

GUIDELINES FOR SAFE TRAINING Use good form and move through the entire ROM Start with lighter weights and progress gradually Breathe! Get enough rest and alternate muscle groups when training every day Balance agonists and antagonists Customize your training to your needs Keep records of your progress

Steroids Anabolic steroids are synthetic (fake) reproductions of the male hormone testosterone. They are used medically in small doses to treat diseases in which people tend to waste away. When taken to increase performance, the dose is 20-100 times larger than the medically accepted dose.

Steroid Dangers They will increase strength but also have many side effects. Increase in muscle injury due to weak connective tissue Violent behavior Hepatitis/HIV risk Kidney problems Slow healing of injuries Avulsion fractures

ANDROSTENEDIONE Supposedly increases testosterone. There is no increase found unless huge doses are taken. Even then, there have been no documented cases of performance and strength benefits achieved. Side effects: Altered hormones and lipids Increased risk of heart disease Cancer and prostate problems

Human Growth Hormone This increases bone size, not muscle. Sometimes used along with steroids-Very dangerous! Risks: Heart disease Bone deformity Premature bone closure Decreased sexual desire/impotence

CREATINE Supplies energy for muscle contraction/is stored in muscle tissue. Theory states that creatine will allow for faster recovery from vigorous exercise. No data supports this. Some association with dehydration and heat illness. Long term risks are unknown