Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 5 - Muscle Fitness

Coming up in the Chapter □Learn how your muscles work □What affects their functioning? □Discover the benefits of muscle fitness □Assess your level of muscle fitness □Develop a personalized muscle-fitness program Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Factors Affecting Muscle Fitness □Muscle Force □Overcome resistance □Muscle Endurance □Effort for prolonged period □Muscle Strength □Maximal force □Muscle Power □Exert optimal force repeatedly Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Types of Muscle □Smooth Muscle □Found in wall of body organs (stomach, intestines) □Cardiac Muscle □Found in the heart □Skeletal Muscle □Found throughout the body Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

How Muscles Work □Muscle fibers or muscle cells run the length of the muscle □The fibers stay together with connective tissue which house blood vessels and nerves Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

How Muscles Move □Sliding Filament Theory □Actin and myosin slide over each other to move or contract skeletal muscle □Adenosine triphopshate (ATP) □Cellular fuel ATP needs to be present □Produced within mitochondria Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

How Muscles Move □The aerobic energy system is less important for muscle-fitness because of the short effort required. □ ATP/CP energy system and the anaerobic energy system are used extensively during muscle-fitness training. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Types of Muscle Fibers □Slow twitch □Type I □Fast twitch □Type IIa □Type IIx The % of these fibers, you are endowed with, at birth, plays a significant roll in determining your muscle fitness abilities. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Types of muscle fibers □Fast twitch fibers can generate a lot of force in a short time. (Short bursts of strength or speed) □Slow twitch fibers are more efficient at using oxygen, so they help you maintain a task for a prolonged time. □A typical person has about 50% of each type Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 5-1 Types of muscle fiber Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Should Women Lift Weights? □YES □Maintain health □Lifelong independence □Weight loss □Don’t be afraid of getting “too big” □Possible increased weight gain due to muscle mass increase Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Age and Use □Muscle mass and strength decrease with age (25 or 30 years old) □Physical activity will decrease these age-related losses □Lifting weights at a young age will NOT stunt growth □Muscle size increases after 6-8 weeks Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Genetics □Genetics play a role in muscle gain □Fast twitch muscle fibers are also more prone to hypertrophy □Genetic fiber type distribution Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Benefits of Muscle Fitness □Body Weight Control □Improved Performance □Reduced Risk of Injury and Disease □Increased Mental Wellness □Increase bone density Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Body Weight Control □Will weight lifting increase metabolism? □For each new pound of muscle, you will burn more calories a day □Your basil metabolic rate increases Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Improved Performance □How can sports performance be improved? □Train, train, and keep training □Muscle training can improve overall performance □Individual sport skills are important Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Reduce Risk of Injury and Disease □Increased muscle fitness reduces the risk of injury □Improved skill efficiency reduces the risk of injury □Strength training has a positive impact on osteoporosis, back pain, arthritis, heart disease, and diabetes Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Increased Mental Wellness □Strength training will increase: □positive emotions, favorable thoughts, energy, vigor, psychological wellness □Strength training will decrease: □anxiety, depression Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 5-2 Changes and benefits in response to muscle fitness training Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Assessing Muscle Fitness □Muscle strength □1-repetition maximum (bench press) □Muscle endurance □As many repetitions as possible (push-ups) □Safety guidelines □Goal setting □Specific, measureable, achievable, realistic Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Muscle Fitness Program □Choose the appropriate equipment □Types of muscular training □Applying the FITT Formula □Frequency □Intensity □Time □Type Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Appropriate Equipment □Free weights □Machines □Body weight □Balls and bands Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Selecting Types of Muscular Training □Static movement □Dynamic movement □Isokinetic movement □Concentric movement □Eccentric movement Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Isokinetic training Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Exertion of a constant force at a constant speed throughout the entire ROM Requires special machines that control the speed of contraction so you move at a steady rate and apply a constant force throughout the entire exercise. Typically used for rehabilitation

Static movement Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Static, or isometric, training involves muscle contraction without any change to the length of the muscle e.g., pushing against a solid wall

Dynamic or Isotonic Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. The exertion of muscle force occurs throughout the length of a contraction The amount of resistance may be fixed as with free weights The resistance can be variable as with certain types of machine. Dynamic training can be performed with body weight, resistance bands, machines or free weights.

Table 5-3 Types of muscular training Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

FITT □Frequency □2-3 days a week □48 hour rest between training sessions □Intensity □Overload principle (individual’s 1 RM) □8 – 12 reps for each resistance exercise □Time □< 30 minutes □Type □Which exercise to perform? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Total Body Workouts □Upper body exercises □biceps curl, triceps extension, bench press, lat pulldown, shoulder press □Lower body □leg press, leg curl, heel raise □Core □curl-up, side bridge, prone (forward) plank Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Upper/Lower Body Split Workouts □Day 1 □Barbell bench press, triceps push-down, dumbbell row, barbell biceps curl □Day 2 □Front squat, dumbbell lunge, heel raise, stability- ball curl-up, side bridge □Day 4 □Barbell shoulder press, dip, lat pull-down, dumbbell biceps curl □Day 5 □Step-up, deadlift, back extension, cable Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Muscle Group Split Exercises □Day 1 (Chest, shoulders, triceps) □Incline bench press, dumbbell fly, machine shoulder press, lateral raise, triceps extension □Day 2 (Lower body) □Back squat, lunge, deadlift, leg curl, heel raise, curl-up, reverse crunch □Day 3 (Back, biceps) □Bent-over row, chin-up, shrug, EZ bar biceps curl, reverse curl Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 5-4 Muscle-fitness program design Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Putting It Together □Warm up □5-10 minutes light physical activity □Training □Your specific designed program □Cool down □5-10 minutes light physical activity or stretching Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Managing a Safe and Successful Program □Use proper technique □Get adequate rest □Make progress □Avoid drugs and supplements Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Weight Training Safety □Warm-up □Use proper technique □Use a spotter □ Don’t hold your breath □Check your equipment Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Making Progress □Tracking progress □Training logs □Spreadsheets □10% rule □Reversibility □Motivation Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Avoiding Drugs and Supplements □Creatine □Pros/cons □Steroids □Athletes □Protein □Shakes and bars Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Creatine □Creatine is found in fast twitch muscle fibers □Produced in the body usually from eating red meat □Ingesting extra Creatine triggers an internal balance mechanism □Your body does not store extra Creatine Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Anabolic steroids □Most of the side effects of steroids are undesirable, permanent and serious □Some of effects: liver failure, cardiovascular disease, irritability, aggressiveness, nervous tension and frequent mood swings. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Protein □Recommended daily: 0.36 grams/ pound of body weight □Moderate muscle fitness does not increase protein needs □No need to exceed 1.0g/lb of body weight even with vigorous strength training Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.