2. Muscle fibers (cells) Myofibrils Myofilaments Actin Myosin Sliding Filament Theory of Muscle Contraction Hypertrophy = Atrophy=

6. www.sci.sdsu.edu/movies/actin_myosin.html

8. TYPE of FIBER Characteristic Slow Oxidative (SO) Fast Oxidative (FOG) Fast Glycolytic (FG) Average Fiber % 50%35%15% Speed of Contraction SLOWFASTFAST Fatigue Resistance HIGHIntermediateLOW Aerobic Capacity HIGHintermediateLOW Anaerobic Capacity LOWIntermediateHIGH MitochondriaMANYMANYFEW CapillariesMANYMANYFEW Color of Fiber REDREDWHITE Glycogen Content LOWIntermediateHIGH Myoglobin Content HIGHHIGHLOW Fiber Diameter SMALLIntermediateLARGE

9. Fast Twitch Type IIb Slow Twitch Type I Intermediate Type IIa

13. Concentric Eccentric

15.  Muscular Strength a. Neural improvements b. Hypertrophy  Muscular Endurance  Body Composition a. weight management 1. basal metabolic rate b. body image  Bone Density  Tendon, ligaments, joint strength  Blood pressure  Blood cholesterol  Sarcopenia

16. Muscle fiber recruitment Proportion of fibers recruited Temporary muscular failure Physiological changes Hypertrophy= increase in number of myofibrils Rate of improvement Depends on initial strength level Genetic differences

17. Desired outcome IntensityRepetitionsSetsContractionRest General strength & Endurance 40-80% 8RM 6-103Moderate 2-3 min. Max Strength 75- 100% 3RM 3-85-10 Slow to explosive 1-4 min. Strength endurance 30-60% 15 RM 15-303-6Fast 3-5 min. Rehab from injury 20-60% 15RM 15-251-5 Slow, pain free 3-5 min. Muscle mass, bulk 80- 100% 5RM 1-105-15 Slow to moderate 1-3 min. Body Sculpting 10RM10-123-5 Slow to moderate 1-3 min.

18. Frequency 2-3 days per week Intensity lift to fatigue Time 1 set; 3-20 repetitions Type 8-10 exercises to work all major muscle groups

19. Sequence Form Rest between sets Muscle balance Breathing Speed of movement