Ch. 7 - Muscular Fitness: Strength and Endurance

Dr. Prinster

How to achieve miscular fitness?

through strength (resistance training)

Benefits of strength training

builds strength, improves tendon and ligament length, higher resting rate of metabolism, weight loss, reduces risk of injury, improves bone density, lowers risk for cardiovascular disease, helps control blood sugar

How does strength training improve body composition?

decreases fatty tissues around muscle fibers

Activities of daily living (ADLs)

the better your strength is as you age, your independence in every day activities is increased

Sarcopenia

major muscle loss; loss of lean body mass

Atrophy

small amount of muscle loss

Hypertrophy

increase in muscle size

Why are men genetically stronger?

They have more muscle fibers due to testosterone

Anabolic Steroids

synthetic versions of testosterone which promotes muscle development

Muscular Strength

ability to exert maximum force against resistance (1 rep max)

Muscular Endurance

high rep/low weight; submaximal force repeatedly

Hand grip strength test

squeezing a machine with your hand and it gives a value; high correlation to faility

Myofibrillar hypertrophy

result of increased synthesis of myosin and actin filaments; about 6 weeks

Neural Function

nerves firing to muscles; increases drastically in the first two weeks of a strength program

Slow-twitch fibers

greater aerobic capacity

Fast-twitch fibers

greater anaerobic capacity; more overall force

Overload

increased intensity, reps, speed, volume; decreased rest time

Training Volume

sum of all reps x resistances

Periodization

systematically alternating training vaiables

Isometric

muscle contractions w no movement

Dynamic

muscle contractions that produce movement; concentric/ecentric

Advantages of free weights

cost, variety, portability, balance, coordination

Advantages of machines

safety, ease of use, less time requried

Resistance (intensity)

80% of max for 8-12 reps

Plyometrics

greatest amount of force in the shortest amount of time (burst)

What should a pre-exercise snack consist of?

protein and carbs

Safety

most important; warm-up, proper form, larger muscle groups before smaller muscle groups, avoid holding breath, recovery between sets, stretch for cool down