Mod 05 - Muscular Fitness

Flexibility

Part of your dynamic warmup and cool down.

Muscular Fitness

Includes muscular strength, power, hypertrophy, and endurance.

Muscular Strength

Force or tension a muscle or muscle group can exert against resistance with one maximal effort.

Muscular Endurance

The ability or capacity of a muscle or muscle group to repeatedly contract or to hold a sustained contraction of a submaximal resistance over a long period of time.

Muscular Power

Rate of performing the work and is the product of speed and strength.

Progressive Resistance Exercise (PRE)

The application of the overload principle to muscular strength and endurance.

Fascia

Connective tissue that surrounds muscle fibers.

Tendons

Connective tissue that connect muscle to bones.

Ligaments

Connective tissue that connects bones to bones.

Agonist

Muscle directly responsible for the movement (primary mover).

Antagonist

Opposing muscle that can slow or stop the movement (important for stability).

Concentric Contraction

Shortening of the muscle as it develops tension against resistance or gravity and a decrease in the associated joint angle.

Eccentric Contraction

Lengthens the muscle as it works against tension or gravity, the joint angle increases.

Isometric Contraction

Tension but no movement or change in the joint angle.

Hypertrophy

An increase in the size of the muscle because of strength training.

Atrophy

Loss in muscle size with detraining.

Sarcopenia

Loss of muscle due to aging.

Motor Unit

Motor neuron (nerve cell) and all the skeletal muscle fibers innervated by it including the neuromuscular junctions.

Genotype

Gender.

Phenotype

Observable physical characteristics or traits which are the result of the genotype interacting with the environment.

Factors Influencing Adaptations to Resistance Training

Specificity, Gender, Age, Overtraining, Detraining, Genetics.

Health Related Fitness Components

Cardiovascular Fitness, Muscular Fitness, Neuromotor Fitness, Flexibility, Body Composition.

Peak Bone Mass

Strength of bones achieved through resistance training, diet, manual labor, plyometric training, gymnastics.

Frequency

How often one should lift.

Load

The amount of weight lifted.

Repetition

The number of times an exercise is performed.

Set

A group of repetitions performed consecutively.

Recovery

Time between each set.

One rep max

The maximum amount of weight that can be lifted for one repetition.

Intensity

Stress level of the exercise.

Acute muscle soreness

Arises during training and for a short time after, gone within 24 hours.

Delayed onset muscle soreness (DOMS)

Phenomenon associated with extreme physical exertion, begins a day or two after training, may continue for up to 5 days.

Function movement

Training to coordinate the working relationship between the nervous and muscular systems.

Compound movements

More functional movements that involve multiple joints and muscle groups.

Neuromotor exercise

Mindful movement which may enhance skill-related fitness.

Functional Movement Screen (FMS)

A rating and ranking system that captures mobility and motor control in seven fundamental movement patterns.

Local muscles

Muscles immediately surrounding the spine; stabilizers.

Global muscles

More superficial muscles; mobilizers.

Types of stretching

Ballistic, static, dynamic, and proprioceptive neuromuscular facilitation (PNF).

Flexibility influences

Joint structure, muscular imbalance, age, gender, connective tissue stiffness.

Static stretch duration

The greatest change in range of motion occurs with a duration of between 15-30 seconds, under 2-4 repetitions.

Static stretching timing

Best to stretch after the workout; detrimental to strength if done before speed, power, or strength activities.

Ballistic stretching

Bouncing at the end of the range of motion; higher risk of injury.

Static stretching technique

Taking the joint to the end of the range of motion to mild discomfort, holding for 30 seconds, then relaxing the muscle.

Dynamic stretching

Moving the body part or joint through a range of motion in a controlled manner, progressively increasing reach and range of motion.

PNF stretching

Uses a partner or a strap to assist the stretch and provide resistance; involves isometric contraction followed by a static stretch.

Types of PNF

Contract-relax and contract-relax, agonist relax; both involve contracting the muscle or its antagonist before stretching.

Mobility

The ability to move within a joint without anatomical restriction.

Compression

Bone on bone restriction.

Hypermobility

Too flexible in a joint.

Stability

The resistance to movement or the ability to maintain or control joint movement or position.

Posture

How you hold your body.

Overload principle

To enhance muscular fitness, the stress of the training stimulus must be greater than that to which the body is accustomed.

Principle of progression

Demands of the training stimulus must gradually yet continuously increase regularly over time.

Principle of specificity

The adaptations that occur because of the specific overload; specific adaptations to imposed demands (SAID).

Principle of reversibility

The loss of fitness due to inactivity.

Principle of individual differences

Initial fitness level, genetics, hydration, nutrition intake, gender, sleep, and personal motivation all influence the speed and magnitude of adaptation.

Warm up duration

Should be 5-10 minutes long.

Cool down importance

Important to avoid dizziness or blood pooling in the legs.

Rehydration after exercise

Important to replace the water lost through sweat.

Post-exercise nutrition

Eat within 30-60 minutes of working out to maximize muscle protein synthesis.

Benefits of muscular fitness

Increase in muscular strength, power and endurance, higher percentage of muscle mass, improved posture, increased metabolic rate, improved ease of movement, increased resistance to muscle fatigue, increased stretch of tendons, ligaments and bones, decreased risk of low back pain, increased energy and vitality

Benefits of Flexibility

Ability to participate in daily activities without muscle strains, ability to participate in sports with enhanced performance

When is resting energy expenditure (basal metabolic rate) elevated?

When muscles are used

What factors are related to phenotype?

Age, training load, duration, frequency, recovery time

What type of stretch should be done during a warm up?

Dynamic Stretching

What type of stretching yields a higher increase in range of motion?

PNF stretching