Muscular Fitness Chapter 8

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

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 Be? Work Demands Daily Activities Reduce Risk of Injury Bone Health Balance / Mobilitiy

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? Muscle Training “STRESSES” the muscle – Stress initiates an “ADAPTATION” Specifically, more muscle protein is synthesized and muscles “HYPERTROPHY”

Does Strength Training Mean… NOT! Training Programs Individual Responses Gender Differences

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” 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 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 any of those… Maybe It’s time to get OFF THE COUCH and DO something! But What?

Step 1: Assessment Strength: Endurance: 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: Maximum Possible Force Whole body assessment 1 RM Maximum Repetitions: Lab 8A Whole body assessment Lat Pull, Bench Press Leg Extension, Leg Curl Arm Curls

Measuring Endurance Low Resistance – Maximum Repititions Abdominal Crunch / Bent Leg Curl-Up Bench Jumps Modified Dips or Push-Ups

Evaluating Strengths and Weaknesses 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 Goals Increased Strength? Areas? Body Toning? Weight Management – Body Composition? Endurance? Recreational Fitness – Injury Prevention?

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: Dynamic: Muscle Tension without shortening Dynamic: Full Range of Motion: Concentric (Shortens) Eccentric (Lengthens)

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: Resistance: Repetitions: Sets: ~80% 1 RM No more than 15-20 Reps Repetitions: 8-12 optimum – increase weight when you can do >15 Sets: 1-3 *

Safety: Just Getting Started: Proper Lifting Technique Muscle Balance 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