Chapter Eight Muscular Fitness

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Chapter EightMuscular Fitness

• The difference between successful people and
  others is not a lack of strength, not a lack of
  knowledge, but rather a lack of will.
• Vince Lombardi

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Chapter 8 Value

• Measurable and noticeable changes in physical
  appearance result from a well-planned muscular
  fitness program. A well-designed PFP, including
  muscular fitness, will help to increase strength
  of muscles tissue, tendons, ligments, and bones,
  decreasing the risk of injury.
• After the age of 20, individuals lose about
  one-half pound of muscle per year primarily due
  to decreased physical activity. Weight training
  can help you maintain and even increase your
  muscle mass.
• As muscular fitness increases, the effort to
  complete everyday tasks of carrying your books,
  cleaning your room, or working in the yard will
  require less effort.

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Muscular Fitness Components

• Strength maximum force against a resistance 1
  time
• Endurance repeating movement over a period of
  time
• Atrophy wasting away or decrease in size of a
  body part, particularly muscles

Vocabulary
Objective
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Why Is Muscular Fitness Important?

• Body appearance
• Posture
• Physical activity

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Myths about Weight Training

• Muscle-bound physique
• Not a good idea for females
• Muscle can turn to fat

Objective
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Muscle Fiber Composition

• Slow-twitch fibers (red fibers)
• constrict slowly, stay constricted the longest
  time
• Intermediate-twitch fibers
• combination of fast slow
• Fast-twitch fibers (white fibers)
• contract quickly, fatigue easily

Vocabulary
Objective
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Discuss

• Concentric Contraction
• Eccentric Contraction

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Concentric Contraction

• The shortening of a muscle due to contraction
  also called positive work

Vocabulary
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Eccentric Contraction

• Isotonic contractions in which the muscle exerts
  force while the muscle lengthens also called
  negative work

Vocabulary
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Methods of Developing Muscular Fitness

• Isometric exercises
• Isotonic exercises
• Isokinetic exercises

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Isometric Exercise

• Contract without changing length
• Least effective for strength or endurance

Vocabulary
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Isotonic Exercise

• Lengthen and shorten through full ROM
• Excellent for developing muscular fitness

Vocabulary
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Isokinetic Exercise

• Overload muscle through entire ROM at a constant
  speed with maximum resistance

Vocabulary
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Principle of Overload

• Frequency every other day
• Intensity resistance
• Strength 60-90 of max lift
• Endurance 30-50 of max lift
• Time
• Repetition number of times exercise
• is performed
• Set group of repetitions

Vocabulary
Objective
1 of 3
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Principle of Progression

• Strength 4-8 repetitions per set
• Endurance more repetitions with less weight

Objective
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Weight Training Considerations

• Warm up
• Focus on endurance in the beginning
• Check equipment
• Dry your hands
• Exhale when lifting, inhale when lowering
• Always use proper form

Objective
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Weight Training Considerations

• Keep weight close to the body
• Space feet shoulder-width apart
• Keep proper back and hip alignment
• Complete the full ROM for flexibility
• Work large muscles groups first
• Work muscles on both sides of a joint
• Lift on a count of 2, lower on 4

Objective
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REVIEW

• A muscular contraction with a barbell involving
  movement of a body part through a full range of
  motion is called an isotonic exercise.
• A group of repeated movements performed
  continuously with a given weight load is known as
  a set
• The procedure of increasing weight loads over
  several weeks is known as progression.
• When you apply force against a stationary object,
  you are using isometric exercise.

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REVIEW

• Slow-twitch muscle fiber contributes most to
  muscular endurance
• When you train specifically for strength, the
  recommended number of repetitions is 4 to 8.
• Fast-twitch muscle fibers are NOT used primarily
  for aerobic activities
• The reason for limiting your weight training
  workout to three sessions per week is to give
  muscles time to rest.

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REVIEW

• Muscle DOES NOT turn into fat when you stop a
  weight-training program.
• The difference in muscular strength and muscular
  endurance training is the amount and number of
  times a weight is lifted.

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Study Question

• True or False
• Females do not develop bulging muscles or
  experience muscle definition as males do because
  of testosterone, which is the female primary sex
  hormone.
• Isometric exercises are recommended for an older
  person or those with high blood pressure, since
  they involve no heavy lifting.

False
False
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Answers

• True or False
• Females do not develop bulging muscles or
  experience muscle definition as males do because
  of testosterone, which is the female primary sex
  hormone. False
• Isometric exercises are recommended for an older
  person or those with high blood pressure, since
  they involve no heavy lifting. True

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Study Question

• True or False
• You should hold your breath when lifting the
  weight and breathe in when lowering it.
• The person with more muscle looks trimmer because
  muscle is more dense than fat, thus taking up
  less space than fat.
• The difference in muscular strength and muscular
  endurance training is in the amount and number
  of times a weight is lifted.

False
True
True