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vary between ⅔ or ¾ of recorded values in males
Female values for muscle strength, pulmonary ventilation, and cardiac output
3-4 kg/cm2
Maximal force of contractions is almost equal to
extra percentage of muscle in the male body
Most of the difference in total muscle performance is due to the
body fat
Extra percentage in the female body is
11% less than top males
Due to males having more muscle percentage
Top females had speeds
Testosterone
have a powerful anabolic effect
Increases deposition of protein everywhere in the body
Especially muscles
Anabolic = muscle building
40% large muscles than female without testosterone
Average male, who does little to no sports activities, has…
Estrogen
accounts for some of the differences
Increases deposition of fat in the breasts, hips, and subcutaneous tissue
27% body fat
Compared to the 15% in the non-athletic male
Females have __% body fat
What the muscles can do for you in terms of strength, power, and duration
Determined by mainly by its size
What is the Final common determinant of success in athletic events?
3-4 kg/cm2 = equal
Maximal contractile force is…
increased muscle streng
Male who is well-supplied with testosterone or enlarged the muscles through an exercise training program means…
MECHANICAL WORK AND MUSCLE POWER
Amount of force applied by the muscle x distance of the force applied
Power
measures the amount of work done in a unit period of time
Measured by strength of muscle contraction, distance of contraction, and number of times it contracts in a minute
Measures efficiency in a period of time
Generally measured in kilograms meters per minute (kg-m)
Can lift 1 kilogram to a height of 1 meter
If vertical
In 1 minute, one can lift kg to a health of _ meter if ___
Move an object laterally against a force of 1 kilogram for a long distance of 1 meter
If horizontal
In 1 minute, one can Move an object ___ lly against a force of kilogram for a long distance of __meter
If ____
7,000 kg-m/min
First 8-10 seconds
Focus: Power
4,000 kg-m/min
Next 60 seconds (1 minute)
Focus: Endurance
25% of the initial power surge
In long-term endurance events, power is only __% of the initial power surge
MUSCLE ENDURANCE
Depends on the nutritive support for the muscle
Especially the amount of glycogen stored in the muscle before the period of exercise
igh-carbohydrate diet
Person with high-carbohydrate diet stores more muscle glycogen than on a mixed or high-fat diet
Endurance is greatly enhanced by…
High-Carbohydrate Diet
240 (4 hours) | 40 g/kg muscle |
Mixed-Diet
120 min | 20 g/kg muscle |
High-Fat Diet
85 min | 6 g/kg muscle |
Adenosine Triphosphate (ATP)
actual energy source used to cause muscle contraction
Formula: Adenosine-PO3~PO3~PO3-
Fuel used
Adenosine Diphosphate
1st phosphate is removed
Adenosine Monophosphate
2nd phosphate is removed
3 seconds
Even in a trained athlete
Enough for a 50-meter dash
it is important for new ATP to be formed
continuously.
Amount of ATP on the muscle is sufficient to sustain maximal muscle power for only…
Phosphagen Energy System (PES)
combined amounts of ATP and cell phosphocreatine
GLYCOGEN-LACTIC ACID SYSTEM (GLA)
ATP + Lactic Acid
Stored muscle glycogen can be split into glucose then be used for energy
Glycolysis
initial stage occurring without using oxygen
Anaerobic metabolism
AEROBIC SYSTEM
ATP + Oxygen
Oxidation of foodstuff in the mitochondria to provide energy
Glucose
Fatty acids
Amino acids
Combines with oxygen to release tremendous energy to convert AMP and ADP into ATP
AEROBIC SYSTEM
Portion of aerobic energy is depleted even in the early stages of heavy exercise due to Oxygen Debt and Depletion of Glycogen Stores
Oxygen Debt
body normally contains 2 liters of stored oxygen (fo aerobic metabolism without breathing new oxygen)
2 liters is not constant → depends on the body
500 mL of air (tidal volume in lungs)
250 mL (dissolved in body fluids)
1 liter (combined with hemoglobin)
300 mL (muscle fibers combined with myoglobin)
Oxygen debt is composed of
Alactic Oxygen Debt
early portion
3.5 liters
Lactic Acid Oxygen Debt
removing lactic acid in the latter portion
8 liters
Recovery of Muscle Glycogen
requires days for recovery
Diet plays a major influence
Principles of Maximum Resistance Training
Muscle without load have minimal increase in strength
Even if exercised for many hours
Muscles that contract at least 50% maximal force of contraction rapidly develops strength
Even if done only a few times per day
Significance of Maximal Resistance Training
6 nearly maximal muscle contractions for 3 sets and 3 days a week
Gives optimal increase in muscle strength
Without producing chronic muscle fatigue
6 contractions: 3 sets: 3 days a week
Significances of Age Differences in Maximal Resistance Training
Untrained young person can have 30% increase in strength during the first 6-8 weeks
With equal percentage increase in muscle mass (Muscle Hypertrophy)
Older populations may have atrophy due to sedentary lifestyle
Leads to more than 100% decrease in strength
MUSCLE HYPERTROPHY
Average size of muscles is largely influenced by hereditary and rate or level of testosterone secretion
Leads to larger muscles in males than females
With training, muscle size can change or increase up to 30-60%
Mostly due to increased diameter of the muscle fibers
Some may split down the middle to form new fibers
Increased number of myofibrils
In proportion to hypertrophy
120% increase in te components of PES
ATP and phosphocreatine
Increases energy reserves
50% increase in stored glycogen
75-100% increase in stored fat
What are the changes seen in muscle hypertrophy?
Increased capabilities of both aerobic and anaerobic systems to up to 45%
Maximum oxidation rate
Efficiency of oxidative metabolic system
Changes in muscle hypertrophy lead to
Note
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