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