Chapter 11: Muscle Fitness: Basic Principles and Strength

1
Chapter 11 Muscle Fitness Basic Principles and
Strength

• Lesson 11.1 Muscle Fitness Basics
• Self-Assessment 11 Determining Your Modified
  1RM and Grip Strength

2
Lesson 11.1 Muscle Fitness Basics

• Lesson Objectives
• Explain the difference between strength and
  muscular endurance.
• Describe some of the health benefits of muscle
  fitness.
• Describe the various types of muscles and muscle
  fibers.
• Describe some of the methods of progressive
  resistance exercise used to improve muscle
  fitness.

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Lesson 11.1 Muscle Fitness Basics

• Question
• What is meant by the term muscular endurance?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• Muscular endurance means
• Muscles can work for long periods before becoming
  fatigued.
• This happens because the energy systems of your
  muscle cells are improved.

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Lesson 11.1 Muscle Fitness Basics

• Question
• What is the main way to improve muscular
  endurance?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• The main way to improve muscular endurance is
• by resistance training.
• doing resistance training in a specific way
  (high reps, low weights).

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Lesson 11.1 Muscle Fitness Basics

• Question
• What is meant by the term muscular strength?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• Muscular strength is the amount of force a muscle
  can produce (usually assessed using low reps).

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Lesson 11.1 Muscle Fitness Basics

• Question
• What is meant by the term hypertrophy?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• Muscular hypertrophy
• is an increase in size of the muscle fibers.
• happens as a result of resistance training
  involving heavy weights and low repetitions.

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Lesson 11.1 Muscle Fitness Basics

• Question
• Can you explain the terms reps and sets used in
  designing a PRE program?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• Reps the number of lifts in a set.
• Sets one set is a group of repetitions (e.g.,
  lifting 2 sets of 15 repetitions).

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Lesson 11.1 Muscle Fitness Basics

• Question
• Name the three types of muscles your body has.

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Lesson 11.1 Muscle Fitness Basics

• Answer
• Your body has three types of muscles
• Smooth
• Cardiac
• Skeletal

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Lesson 11.1 Muscle Fitness Basics

• Question
• What are smooth muscles and cardiac muscles?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• Smooth muscles make up the walls of internal
  organs, such as the stomach and blood vessels.
• Your heart is made of cardiac muscle.
• Both smooth and cardiac muscles are classified as
  involuntary muscles because you cannot
  consciously control their movements.

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Lesson 11.1 Muscle Fitness Basics

• Question
• What are the different types of fibers in
  skeletal muscle called?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• The different types of skeletal muscle fibers are
  classified as fast-twitch, slow-twitch, and
  intermediate.
• Slow-twitch fibers
• contract at a slow rate.
• generate less force than fast-twitch fibers.
• can resist fatigue.

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Lesson 11.1 Muscle Fitness Basics

• Answer (continued)
• Fast-twitch fibers
• contract fast.
• generate more force when they contract.
• are important for strength activities.
• Intermediate fibers have characteristics of both
  slow- and fast-twitch fibers.
• These fibers contract fast and have good
  endurance.

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Lesson 11.1 Muscle Fitness Basics

• Question
• What is an isotonic contraction?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• A muscle contracts and changes length (gets
  shorter or longer).

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Lesson 11.1 Muscle Fitness Basics

• Question
• What are concentric and eccentric isotonic
  contractions?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• Eccentric contractionthe muscle lengthens under
  tension.
• Example lowering a dumbell slowly eccentrically
  contracts the biceps.

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Lesson 11.1 Muscle Fitness Basics

• Answer (continued)
• Concentric contractionthe muscle shortens under
  tension (natural movement).
• Example curling a dumbell concentrically
  contracts the biceps.

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Lesson 11.1 Muscle Fitness Basics

• Question
• What is an isometric contraction?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• Isometric movements involve no lengthening or
  shortening of the muscle.

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Lesson 11.1 Muscle Fitness Basics

• Question
• What factors influence the strength of a muscle?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• The strength of a muscle depends on several
  factors
• how well trained a person is,
• the speed of the movement being performed,
• the angle of the joint during a specific lift,
• age,
• sex, and
• heredity (the types of muscle fibers you have).

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Lesson 11.1 Muscle Fitness Basics

• Question
• What types of equipment are available to do
  progressive resistance exercises?

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Lesson 11.1 Muscle Fitness Basics

• Answer
• The types of equipment available
• Resistance machines (isotonic)
• Free weights (isotonic)
• Inexpensive equipment for isometric exercises,
  such as a wall, a towel, or a rope

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Question
• What is meant by the phrase estimating your 1RM?

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Answer
• 1RM means one repetition maximum. It represents
  the maximum amount of weight a group of muscles
  can lift at one time.
• Because beginners should begin gradually, not
  begin with heavy lifting, a modified method has
  been developed that allows you to determine your
  1RM without overexerting.
  

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Answer (continued)
• You can estimate your 1RM for any muscle group,
  but the arms and legs are often used for
  self-assessments.

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Question
• How is the seated arm press performed?

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Answer
• Seated Arm Press
• Sit on the stool with the handles even with your
  shoulders. Grasp the handles with palms facing
  away from you. Tighten your abdominal muscles.

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Answer (continued)
• Push upward on the handles, extending your arms
  until the elbows are straight.
• Caution Do not arch your back. Do not lock your
  elbows.
• Lower to the starting position.

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Question
• How is the leg press performed?

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Answer
• Leg Press
• Adjust the seat distance for leg length comfort.
  The closer the seat, the greater the range for
  working and the greater the intensity. Sit with
  your feet resting on the pedal.

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Answer (continued)
• Push the pedal until your legs are straight.
• Caution Do not lock your knees.
• Slowly return to your starting position.

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• See your textbook and follow the guidelines that
  will enable you to estimate your 1RM.

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Question
• How do you perform the grip strength test?

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Answer
• If possible adjust the dynamometer to fit your
  hand size. Many dynamometers allow you to make
  the grip bigger or smaller by turning the grip
  handle.

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Chapter 11 Muscle Fitness Basic Principles and
Strength

• Lesson 11.2 Building Strength
• Taking Charge Preventing Relapse

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Lesson 11.2 Building Strength

• Lesson Objectives
• Describe health and wellness benefits of
  strength.
• Describe some myths about strength and tell why
  they are wrong.
• Explain the FIT formula for developing strength.
• Describe some basic guidelines for safe PRE.

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Lesson 11.2 Building Strength

• Question
• What are some ways in which good muscular
  strength can benefit your health?

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Lesson 11.2 Building Strength

• Answer
• Strength training
• Increases bone strength
• This can protect against osteoporosis later in
  life.
• Increases muscular strength
• This can help you perform everyday tasks more
  effectively.

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Lesson 11.2 Building Strength

• Answer (continued)
• Strength training
• improves body composition by helping build
  muscle.
• uses calories during a workout.
• causes you to use more calories at rest because
  muscle burns more calories than fat.

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Lesson 11.2 Building Strength

• Question
• What are some other health benefits of resistance
  training?

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Lesson 11.2 Building Strength

• Answer
• Other strength training benefits
• An improved appearance can make you feel more
  confident.
• Increased strength gives you confidence to try
  out a variety of other sporting and leisure
  activities (e.g, rock climbing, martial arts).

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Lesson 11.2 Building Strength

• Question
• How does strength training help sports
  performance?

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Lesson 11.2 Building Strength

• Answer
• Strength training helps sports performance
• Building strength can increase power for sports.
• If you are stronger, you can run faster, jump
  higher, and move more quickly.

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Lesson 11.2 Building Strength

• Answer (continued)
• Strength training helps sports performance
• A high level of strength can help prevent injury
  or muscle soreness.
• A high level of strength is an advantage in
  contact sports.

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Lesson 11.2 Building Strength

• Questions
• Is training for muscular strength more
  appropriate for boys than for girls?

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Lesson 11.2 Building Strength

• Answer
• Strength training is equally appropriate for boys
  and girls.
• Both boys and girls can improve appearance by
  building more muscle.

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Lesson 11.2 Building Strength

• Question
• What is meant by the term muscle-bound?

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Lesson 11.2 Building Strength

• Answer
• Muscle-bound describes a person who is very
  muscular, but this acts as a detriment to speed
  and flexibility.

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Lesson 11.2 Building Strength

• Question
• How is the principle of overload used to improve
  muscular strength?

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Lesson 11.2 Building Strength

• Answer
• Resistance training by increasing the resistance
  (weight), reps, and sets.

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Lesson 11.2 Building Strength

• Question
• Why are rest and recovery so important when doing
  strength training?

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Lesson 11.2 Building Strength

• Answer
• Rest and recovery
• The muscle needs 48 hours to adapt from a hard
  workout.
• During this time, repair to the muscle (protein
  synthesis) is responsible for observed increases
  in size.

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Lesson 11.2 Building Strength

• Question
• What are examples of different resistance
  training exercises designed to improve muscular
  strength?

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Lesson 11.2 Building Strength

• Answer
• Examples of exercises to improve muscular
  strength
• Bench press (chest)
• Overhead press (shoulders)
• Rowing (back)
• Lateral pull-downs (back)
• Biceps curls (arms)
• Triceps extensions (arms)

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Lesson 11.2 Building Strength

• Answer (continued)
• Crunches (abdominals)
• Calf raises (lower legs)
• Leg extensions (legs)
• Leg curls (legs)

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Lesson 11.2 Building Strength

• Question
• What are some myths about strength training?

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Lesson 11.2 Building Strength

• Answer
• Myth Weight training can make females look too
  bulky and unattractive.
• Fact The majority of females will look better
  because of more muscle and less body fat.
• It is more difficult for females to look bulky or
  muscle-bound, as females have less testosterone
  (a male hormone responsible for increases in
  muscle size) than males.

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Lesson 11.2 Building Strength

• Answer (continued)
• Myth Strength training makes you muscle- bound.
• Fact Proper training, including flexibility
  exercises, improves functioning.

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Lesson 11.2 Building Strength

• Answer (continued)
• Myth Protein drinks and high-protein foods are
  essential to gain strength.
• Fact A well-balanced diet that includes
  high-protein foods should be sufficient to help
  you achieve gains in strength.

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Lesson 11.2 Building Strength

• Answer (continued)
• Myth Muscle will turn to fat if you stop
  strength training.
• Fact Muscle will not turn to fat. If strength
  training is stopped, the size of your muscles
  will decrease, your strength will decrease, and
  you are at higher risk of health problems later
  on in life.

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Taking Charge Preventing Relapse

• Read about Luis and his mom in the Taking Charge
  section of chapter 11 (page 190).
• What caused Luis to have an activity relapse?
• What could he do if it turns out that the boy
  down the hall likes to swim and hates basketball?

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Taking Charge Preventing Relapse

• What are some other things that cause relapses?
• What can be done to avoid relapse?
• At what stages during life are you more likely to
  relapse and cease being physically active?
• Fill out the questionnaire to find out how you
  might respond if something begins to interfere
  with your level of physical activity.

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Self-Assessment 11 Determining Your Modified 1RM
and Grip Strength

• Answer (continued)
• Squeeze as hard as possible. You may not touch
  your body with your arm or hand, but you may bend
  or extend the elbow.
• Record the best of two scores for each hand.
• See your textbook to determine your rating.