Muscle Fitness: Basic Principles and Strength Chapter 11 Muscle Fitness: Basic Principles and Strength

Exercises for Strength and Muscular Endurance Fitness Pyramid Rest or inactivity Exercises for Strength and Muscular Endurance Exercises for Flexibility Active Aerobics Active Sports and Recreation Lifestyle Physical Activity

The amount of weight a muscle group can lift one time. What is Strength? The amount of weight a muscle group can lift one time.

What is Progressive Resistance Exercise? Exercises you gradually or progressively increase the amount of overload you apply to the muscles.

Muscular Strength Continuum Reps-number of consecutive times you can do an exercise. Set-one group of repetitions.

Muscle types Smooth-involuntary and make up the walls of internal organs such as blood vessels and digestive organs. Cardiac-heart muscle Skeletal-attached to bones and make movement possible

Contractions Isotonic-muscle contraction that pulls on the bones and produces movement of body parts. Isometric-muscles contract and pull with equal force in opposite directions, so no movement can occur.

Muscle Fibers Slow twitch contract at a slow rate and are usually red in color. Generate less force but are able resist fatigue. Fast-twitch-contract quickly and are white in color. They generate more force when they contract and important for strength activities. Intermediate-have characteristics of both slow and fast twitch fibers. You use them for activities involving both strength and cardiovascular fitness.

Training Methods Weight Training Resistance training Circuit training Weight lifting Power lifting Body building

Assessing Muscular Fitness One repetition maximum-amount of weight that can be lifted or resistance that can be overcome in one repetition. Calisthenics-self-assessing by using exercises such as push-ups or curl-ups. They are exercises that use your body weight as resistance.

Absolute vs. Relative Strength Absolute-measured by how much weight or resistance you can overcome regardless of your body size. Relative-strength adjusted for you body size. The most common method for determining relative strength is to divide your weight into your absolute strength score to get a “strength per ound of body weight” score.

Myths and Misconceptions No pain, no gain Body Dysmorphia Muscle Fitness for Females Muscle-Bound

Principle of Rest and Recovery Fitness Principles Overload Progression Specificity Principle of Rest and Recovery

Fitness Target Zones for Strength See page 188 for guidelines for developing muscular fitness for your age group.

Resistance Training Guidelines Use the three S method. Exercise through a full range of motion. Always use spotters when working with free weights. Start with a moderate program. Do not hold your breath when you lift. Avoid overhead lifts with free weights. Avoid positions that cause the lower back to arch or the wrists to bend backward. Never use weights carelessly. Never compete when you do resistance training.

Resistance Machines vs. Free Weights Safety They are safer because weights cannot fall on the lifter. A spotter is often not needed. You have a great chance of injury from falling weights. You can easily lose control of the weights, so you need a spotter. Cost They are very expensive to own. If you do not own the machines, you must join a club to use them. They are relatively inexpensive. Versatility They can easily isolate specific muscle groups Using them requires more balance, muscle coordination, and concentration. You use more muscles, and the movements are more like moving heavy loads in daily life. Convenience They require a lot of floor space. You must go to where they are. They take up little space. Some weights are small enough to be carried around. They can easily scatter and get lost or stolen.