Chapter Eight Muscular Fitness The difference between successful people and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. Vince Lombardi

Chapter 8 Value zMeasurable 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. zAfter 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. zAs 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 zStrength — maximum force against a resistance 1 time zEndurance — repeating movement over a period of time zAtrophy — wasting away or decrease in size of a body part, particularly muscles Vocabulary Objective

Why Is Muscular Fitness Important? zBody appearance zPosture zPhysical activity

Myths about Weight Training zMuscle-bound physique zNot a good idea for females zMuscle can turn to fat Objective

Muscle Fiber Composition z Slow-twitch fibers (red fibers) yconstrict slowly, stay constricted the longest time z Intermediate-twitch fibers ycombination of fast & slow z Fast-twitch fibers (white fibers) ycontract quickly, fatigue easily Vocabulary Objective

Discuss zConcentric Contraction zEccentric Contraction

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

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

Methods of Developing Muscular Fitness zIsometric exercises zIsotonic exercises  Isokinetic exercises

Isometric Exercise zContract without changing length zLeast effective for strength or endurance Vocabulary

Isotonic Exercise zLengthen and shorten through full ROM zExcellent for developing muscular fitness Vocabulary

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

Principle of Overload zF zFrequency: every other day zI zIntensity: resistance yStrength — 60-90% of max lift yEndurance — 30-50% of max lift zT zTime: yRepetition — number of times exercise is performed ySet — group of repetitions Vocabulary Objective 1 of 3

Principle of Progression zStrength — 4-8 repetitions per set zEndurance — more repetitions with less weight Objective 2 of 3

Weight Training Considerations zWarm up zFocus on endurance in the beginning zCheck equipment zDry your hands zExhale when lifting, inhale when lowering zAlways use proper form Objective 1 of 2

Weight Training Considerations zKeep weight close to the body zSpace feet shoulder-width apart zKeep proper back and hip alignment zComplete the full ROM for flexibility zWork large muscles groups first zWork muscles on both sides of a joint zLift on a count of 2, lower on 4 Objective 2 of 2

REVIEW zA muscular contraction with a barbell involving movement of a body part through a full range of motion is called an isotonic exercise. zA group of repeated movements performed continuously with a given weight load is known as a set zThe procedure of increasing weight loads over several weeks is known as progression. zWhen you apply force against a stationary object, you are using isometric exercise.

REVIEW zSlow-twitch muscle fiber contributes most to muscular endurance zWhen you train specifically for strength, the recommended number of repetitions is 4 to 8. zFast-twitch muscle fibers are NOT used primarily for aerobic activities zThe reason for limiting your weight training workout to three sessions per week is to give muscles time to rest.

REVIEW zMuscle DOES NOT turn into fat when you stop a weight-training program. zThe difference in muscular strength and muscular endurance training is the amount and number of times a weight is lifted.

Study Question zTrue or False yFemales do not develop bulging muscles or experience muscle definition as males do because of testosterone, which is the female primary sex hormone. yIsometric exercises are recommended for an older person or those with high blood pressure, since they involve no heavy lifting. False

Answers zTrue or False yFemales do not develop bulging muscles or experience muscle definition as males do because of testosterone, which is the female primary sex hormone. False yIsometric exercises are recommended for an older person or those with high blood pressure, since they involve no heavy lifting. True

Study Question zTrue or False yYou should hold your breath when lifting the weight and breathe in when lowering it. yThe person with more muscle looks trimmer because muscle is more dense than fat, thus taking up less space than fat. yThe difference in muscular strength and muscular endurance training is in the amount and number of times a weight is lifted. False True