HS - Chapter 7 (muscular fitness)

how muscular fitness is achieved

• strength training

• resistance training

progressive resistance training

• involves both muscular strength and endurance, with corresponding improvements in msucular power and tone

health benefits from muscular-fitness training 

• improves functional capacity 

• improves overall health 

• increases muscular mass and resting metabolism 

• improves body composition 

• helps control blood sugar

• enhances quality of life

improving functional capacity

increased muscle strength and endurance, power, muscle tone, and tendon and ligament strength

improving overall health

• decreases cardiovascular mortality, enhances blood glucose and insulin sensitivity, and prevents type 2 diabetes 

primary outcome of strength-training program

• an increase in muscle mass or size

• lean body mass decreases with sedentary living, which in turn slows down the resting metabolic rate

• good strength-training program can help curb that trend by increasing both muscle mass and resting metabolism

muscle hypertrophy 

an increase in muscle mass or size 

what blood glucose from food is stored as

glycogen (but when they are full, it is stored as adipose tissue)

sarcopenia

loss of muscle mass, strength, and function

• leads to mobility disability and loss of independence

muscular fitness in older adults enhances quality of life in these ways

• improves balance and restores mobility

• makes lifting and reaching easier

• decrease the risk for injuries and falls

• stresses the bones and preserves bone mineral density, thereby decreasing the risk for osteoporosis

detrimental effects of anabolic steroids 

• liver tumors 

• hepatitis 

• hypertension 

• reduction of HDL 

• elevation of LDL 

• hyperinsulinism 

• impaired pituitary function and thyroid function 

• mood swings 

• aggressive behavior 

• increased irritability

• acne

• fluid retention

• decreased libido

• HIV infection

• prostate problems, testicular atrophy, reduced sperm count (men)

• clitoral enlargement and decreased breast size (women)

• increased body and facial hair and depending of the voice 

muscular strength

the ability to exert maximum force

how muscular strength is determined 

using the one repetition maximum of a variety of lifting movements to test the overall body

1 RM

the maximum amount of weight that can be moved once 

muscular endurance

the ability to exert submaximal force repeatedly over time

muscular strength test 

hand grip strength test 

handgrip strength test 

• provides isometric assessment 

• uses handgrip dynamometer

muscular endurance test

• bench jumps, modified dips, bent-leg curls, abdominal crunches

• does not require muscular strength equipment

muscular strength and endurance test

determines how many repetitions can be performed at a preset precent of body weight

lifts measuring muscular strength and endurance 

• lat pull down 

• leg extensions

• bench presses

• bent leg curl up

• abdominal crunch

• leg crunch

• arm curl 

hypertrophy (increase in cell size)

overloading muscle cells beyond normal use

atrophy (decrease in cell size)

decreasing load on muscle cells with disuse 

myofibrillar hypertrophy

• increased synthesis of the protein filaments myosin and actin, which slide past one another to produce muscle contraction 

• this type of hypertrophy is achieved by training with heavy resistances and low repetitions 

sarcoplasmic hypertrophy 

training conducted with lower resistance but performing a larger number of repetitions 

myosin and actin 

protein filaments that slide past each other and temporarily lock together when a muscle needs to contract 

• make up sarcomeres 

sarcomeres

the basic contractile elements of the muscle

myofibrils 

the basic subunit of muscle cells 

sarcoplasm 

• semifluid substance in muscle that contains primarily myosin and actin myofibrils along with glycosomes and myoglobin

• compared to cytoplasm

glycosomes 

organelles that store glycogen and enzymes 

myoglobin 

oxygen-binding protein in muscle 

motor unit 

given moto neuron plus the muscle fibers in innervates 

slow-twitch fibers 

have a greater capacity for aerobic metabolism, contract slower, produce lower

force, and are recruited first for relatively slow movements

fast-twitch fibers 

have a greater capacity for anaerobic work, contract faster, produce higher force,

and are recruited for quick, forceful movements.

Classical periodization

linear change from higher volume–low resistance to lower volume–

high resistance.

reverse periodization

linear change from lower volume–high resistance to higher volume–

low resistance.

undulating periodozation

nonlinear combination of varying volumes and intensities

muscular strength and endurance prescription

involves mode, resistance, sets, FITT-VP principles of frequency, and volume of training

successful muscular fitness factors

i. Strength-training principles

ii. Trainer’s goals

iii. Magnitude of the individual’s effort during training

two types of training methods are used to improve strength

• isometric (static)

• dynamic

isometric

muscle contractions produce little or no movement

dynamic

muscle contractions produce movement, such as when extending the knees with resistance on the ankles

isometric training

i. Only small movements of the joint.

ii. General types are pushing, pulling, and any high-capacity efforts not involving motion.

iii. Complex equipment is not required.

iv. Strength gains are specific to the joint angles trained.

v. Core exercises are recommended as a part of a comprehensive strength-training program.

dynamic training

• strength is gained throughout the range of motion

factors of dynamic training 

• concentric 

• eccentric 

concentric

• positive resistance

• muscle that shortens

eccentric

• negative resistance

• muscle that lengthens

dynamic constant external resistance 

created by dynamic exercise without weights 

isokinetic training and variable-resistance training

requires machines that vary the muscle group’s overload maximally through the entire range of motion

free weights vs. machines in dynamic training

• machines used in a early program

• both machines and free weights for intermediate ad advanced participants

intensity (resistance)

resistance in strength training is the equivalent of intensity in cardiorespiratory exercise prescription 

RM

Repetition Maximum

set

number of repetitions performed for a given exercise

recommended set number 

2-4

recovery time between sets

• 2-4 minutes for strength training

• less than 2 minutes for local muscle endurance training

• no more than 1 minute for body-building training

• no break in circuit training

frequency

2-3 days each week to create a regular training stimulus

• after significant strength gains are achieved, 1-2 sessions each week will maintain strength

timeline of gains 

observed in the first 8 weeks of training 

important diet info

• 1.2-2.0 grams of protein per kilogram of body weight

• pre-exercise snack of protein and carbohydrate is beneficial

• eat protein and carbs immediately after exercise, if you can’t, eat within 48 hours

• 4 grams of carbs per gram of protein

• type of protein is important

most effective type of protein

• whey protein, found in milk

• has a great amount of leucine

role of leucine

known for promoting greater strength development and myofibrillar hypertrophy

exercise variations

• multiple joint exercises

• single joint exercises

multiple joint exercises

more skill and complex neural responses

single joint exercises

used to target specific muscles for further development

plyometric exercise 

strength, speed, and explosiveness are all crucial 

• explosive jump training 

• generates the greatest amount of force in the shortest time 

• box jumping 

disadvantage of plyometric exercise

risk for injury

core of the body

pelvis and trunk

major objective of core strength training

exercise the abdominal and lower back muscles in unison

spinal cord

responsible for all motor activities

stability exercise balls 

combine the principles of pilates and core strength training 

history of pilates

• created by joseph pilates

• he had illnesses that left him frail

• used different exercises to overcome

principles of pilates 

• centering 

• integration 

• flow

• control 

• concentration 

• precision 

• breath 

• alignment 

stability exercise balls

• Designed to develop abdominal, hip, chest, and spinal muscles while the core muscles are active in stabilization of the torso.

• Select a ball that allows the thighs to be parallel to the floor when in a seated position.

• Proper technique is important to safety and benefits.

• Low-strength and poor-balance individuals should be supervised.

elastic band resistive exercise

• can be used for strength-training resistance

• low cost, versatility of motion, portability