Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Muscular Strength and Endurance Chapter 4

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Functions of the Musculoskeletal System – Gives the body shape – Protects internal organs – Provides for movement – Consists of more than 600 muscles

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. The Skeletal System Gives form to the body Protects vital organs Consists of 206 bones Acts as a framework for attachment of muscles Designed to permit motion of the body

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Anatomy Muscles: provide movement & generate heat. Ligaments: connect bone to bone; injury = sprain Tendons: connect bone to muscle; injury = strain Bones: protection & shape

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Joints Degree of movement –Synarthrosis – immovable joint (ex: the skull) –Amphiarthrosis – slightly movable joint (ex: fibrocartilaginous disc between the vertebrae; ligament or membrane links the two bones such as scapula to the clavicle) –Diarthrosis – freely movable joint (ex: hip or shoulder joint)

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Diarthrosis Joints

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Examples of Diarthrosis Joints

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Standard Reference Terminology Anatomical Reference Position Erect standing position with all body parts, including the palms of the hands, facing forward; considered the starting position for body segment movements

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Standard Reference Terminology Directional Terms Superior (closer to the head) Inferior (farther away from the head) Anterior (toward front of body) Posterior (toward back of body) Medial (toward the midline of the body) Lateral (away from the midline) Proximal (closer to the center of the body) Distal (farther away from the center of the body) Superficial (toward the surface of the body) Deep (inside the body and away from the surface)

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Basic Joint Articulations Flexion Extension Abduction Adduction Pronation (elbow and forearm) Supination (elbow and forearm)

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Human Body Muscle Diagram

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Muscle Groups Because a single muscle usually does not act alone when it exerts tension in normal body movement, it acts as one member of the team of muscles that partially or wholly can control or contribute to the joint movement occurring. Therefore, it is convenient and adequate in most cases of gross muscular analysis to refer to the action of “groups of individual muscles” rather than trying to name each one that is or might acting.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Examples of Muscle Groups Elbow flexors/extensors Knee flexors/extensors Shoulder abductors/adductors Shoulder flexors/extensors Hip flexors/extensors Hip abductors/adductors

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Planes of Motion

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. PLANES of MotionAXES of Rotation SAGITTAL (FRONT TO BACK MAKING TWO HALVES, LEFT AND RIGHT) MEDIOLATERAL FRONTAL (SIDE TO SIDE MAKING TWO HALVES, FRONT AND BACK) ANTERIOPOSTERIOR TRANSVERSE (TRANSVERSE MAKING TWO HALVES, TOP AND BOTTOM) LONGITUDINAL

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Group Activity Group 1: Lunges. Group 2: Standing broad jump. Group 3: Frisbee throw. Group 4: Underhand toss/pitch in softball. Group 5: Push-ups. Group 6: Shoulder press with barbells. Group 7: Free throws in basketball. Group 8: Bench press with straight bar.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Group Activity Identify the following: 1. Joint(s) involved in activity 2. Muscle group(s) involved in activity 3. Plane(s) of motion 4. Axis(es) of rotation

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Muscular Strength and Endurance Muscular strength = the amount of force a muscle can produce with a single maximum effort Muscular endurance = the ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Muscle Physiology Muscles consist of many muscle fibers (cells) connected in bundles Muscle fibers are made up of myofibrils Strength training increases the number of myofibrils and the size of muscle fibers = hypertrophy Inactivity reverses the process = atrophy

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Skeletal Muscle Tissue

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Muscle Fibers Slow-twitch fibers –Fatigue resistant –Don’t contract as rapidly and forcefully as fast-twitch fibers –Rely primarily on oxidative energy system Fast-twitch fibers –Contract rapidly and forcefully –Fatigue more quickly than slow-twitch fibers –Rely more on nonoxidative energy system

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Motor Units uMotor units (nerves connected to muscle fibers) are recruited to exert force

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Motor Unit Recruitment

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Physiological Effects of Strength Training –Increased muscle mass and size of muscle fibers –Increased utilization and coordination of motor units –Increased strength of tendons, ligaments, and bones –Increased storage of fuel in and blood supply to muscles –Improvements in blood fat levels and biochemical processes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Benefits of Muscular Strength and Endurance Improved performance of physical activities Injury prevention Improved body composition Enhanced self-image and quality of life Improved muscle and bone health with aging Prevention and management of chronic disease

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Types of Strength Training Exercises Static (isometric) exercise = muscle contraction without a change in the length of the muscle Dynamic (isotonic) exercise = muscle contraction with a change in the length of the muscle –Concentric contraction = muscle applies force as it shortens –Eccentric contraction = muscle applies force as it lengthens

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Modes of Exercise Isometric: muscle action that is performed against resistance at any point in a joint's range of motion, for periods of 5-10 seconds, and that produces no joint movement

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Modes of Exercise Isotonic: alternating concentric and eccentric muscle activation that moves a body part through an arc of motion against resistance

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Modes of Exercise Isokinetic: exercise that involves specialized equipment that provides "accomodating resistance" so that the joint moves at a constant angular velocity

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Modes of Exercise Plyometric: exercise that requires eccentric activation of muscles against a resistance, followed by concentric activation

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Selecting Equipment Choosing equipment: Weight machines versus free weights –Resistance is provided by both types –Exercise machines Safer, convenient, and easy to use –Free weights Require more care, balance, and coordination Strength transfers to daily activities Workouts with resistance bands and stability balls also build strength

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Applying the FITT Principle F requency = days per week I ntensity = amount of resistance T ime = number of repetitions and sets T ype = strength training exercises for all major muscle groups

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Frequency of Exercise American College of Sports Medicine recommends 2-3 days per week –Allow 1 full day of rest between workouts

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Intensity of Exercise: Amount of Resistance Choose resistance based on your current fitness level and goals To build strength –Lift heavy weights (80% of 1 RM) –Perform a low number of repetitions To build endurance –Lift lighter weights (40-60% of 1 RM) –Perform a high number of repetitions For a general fitness program –Lift moderate weights (70% of 1 RM) –Moderate number of repetitions

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Time of Exercise: Repetitions and Sets Set = a group of repetitions followed by a rest period For general fitness, 1 set of each exercise is sufficient Doing more than one set will increase strength development Rest between sets

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Training for Strength versus Training for Endurance

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Type of Exercise For a general fitness program: –8–10 different exercises –Work all major muscle groups –Balance between agonist and antagonist muscle groups –Do exercises for large-muscle groups and multiple joints before exercises for small- muscle groups or single joints; compound versus uniarticulate joints

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Weight Training Safety Use proper lifting techniques Use spotters and collars with free weights Be alert for injuries

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Warm Up and Cool Down Warm up prior to each weight training session with a general warm-up and a warm-up for the exercises you will perform Cool down after weight training, relax for minutes, lower your heart rate

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Making Progress To start: Choose a weight with which you can do 8–12 repetitions with good form Maintain good form at all times Track your progress

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Sample Workout Card

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. A Caution About Supplements and Drugs

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. A Caution About Supplements and Drugs Supplements taken to increase muscle growth –Anabolic steroids –Human chorionic gonadotrophin (HCG) –Growth hormone –Dehydroepiandrosterone (DHEA) and androstenedione –Insulin and insulin-like growth factor (IGF-1) –Beta-agonists –Protein, amino acid, and polypeptide supplements and so-called metabolic optimizing meals

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Side Effects of Anabolic Steroids Liver damage and tumors Reduced HDL High blood pressure, heart disease, cancer Depressed immune function Psychological disturbances Depressed sperm and testosterone production; breast development in males Masculinization in women and children Premature closure of bone growth centers

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. A Caution About Supplements and Drugs Supplements taken to speed recovery from training –Creatine monohydrate –Chromium picolinate Substances taken to increase training intensity and overcome fatigue –Amphetamines –Caffeine

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. A Caution About Supplements and Drugs Substances taken to increase endurance –Erythropoietin –Darbepoetien Substances taken to aid weight control –Diethylpropion, phentermine –Caffeine, ephedra –Dinitrophenol –Diuretics

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Evaluating Dietary Supplements Do you need a supplement at all? Is the product safe and effective? –What studies have been done? –What has the research shown? Can you be sure that the specific product is of high quality?

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Group Activity Improve power drive in golf Increase power in baseball pitching Improve in vertical jump for volleyball Increase power in football field-goal kicking Increase power in discus throw Improve in accelerating off the block for 100-meter sprint As a coach, identify the following: Mode(s) of exercise (e.g., isotonic, isometric, isokinetic, plyometrics) Types of strength training exercise (e.g., squats, bench press, cardio, etc.) Joints involved in strength training Muscle groups involved in strength training When observing movement pattern to evaluate performance enhancement, identify the following: Plane(s) of motion Axis of rotation

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © 2007 McGraw-Hill Higher Education. All rights reserved. Wellness Worksheet Assignment Wellness Worksheets can be accessed online at 1.From the website above, click on “student edition” at the bottom left column. 2.Click on “wellness worksheets” 3.Click on “126 Wellness Worksheets are available online” in the middle of the page. 4.Click on “75: Getting to Know Your Fitness Facility” and complete the worksheet.75: Getting to Know Your Fitness Facility 5.Print out the completed worksheet and submit on Wednesday, October 12 th