exsc chapter 6, 7, 8, 3

muscular strength

Ability to exert maximal force in a single effort

muscular endurance

Capacity of skeletal muscles to continue contracting over long period of time

muscular power

• Ability to exhibit maximum effort in very short period of time

• **Strength** x **Speed**

PA Guidelines for Americans, 2 Edition, 2018

Should do muscle-strengthening activities that involve all major muscle groups on 2 or more days a week

Health Benefits of Resistance Training

* Increases lean muscle mass
* Decreases body fat
* Fortifies bone
* Lowers blood pressure
* Improves blood lipids
* Enhances body’s ability to use glucose
* • Reduces risk of • Diabetes• Heart disease• Osteoporosis

• Promotes independent physical functioning

• Promotes higher quality of life

resistance training

• Strength-training activities 

• Body weight

• Free weights

• Weight machines 

• Elastic tubing

• Medicine balls

• Stability balls

muscular fitness and aging

• Independent living

• Activities of daily living

• Improves balance & restores mobility 

• Makes lifting and reaching easier

• Decreases risk for injury and fall

• Stresses the bones & decreases risk for osteoporosis

Jack LaLanne

celebrated his 70th birthday by towing a flotilla of 70 boats for a mile in Long Beach harbor with his hands and feet shackled.

men

* Anabolic hormonal environment
* Testosterone
* Greater number of muscle fibers

women

• More estrogen & progesterone, less testosterone

• Less strength & muscular gains than men

leverage

A muscle produces movement due to the fact that it crosses a joint

concentric

shortening of a muscle

eccentric

lengthening of a muscle

Muscles Work in Pairs

Agonist and Antagonist

Why should we measure muscular fitness?

• To educate

• To motivate

• To form a foundation for exercise prescription 

• To monitor changes

Assessments for Muscular Fitness

**Muscular strength**

• One-repetition maximum (1RM)

**Muscular endurance**

• Push-up test for adults

• Curl-up and push-up test for youth 

• Chair stand test for older adults

push-ups test for adults

Muscular Endurance Assessment

Chair Stand Test for Older Adults

Number of times over 30 sec

Arm Curl Test for Older Adults 

• **Number of curls in 30 sec**

• **Men 8 lbs.**

• **Women 5 lbs.**

Progressive Resistance Exercise

• Gradually and systematically increases **overload** of skeletal muscles

• Improves muscle fitness

2 types of training

• **Isometric** (static) 

• **Dynamic** (isotonic)

isometric training (static)

Strength gains are specific to angle of muscle contraction

Dynamic Training

• Muscle contraction with movement

• Full range of motion

• Improvements measured easily by amount lifted 

• Two action phases:

• **Concentric** 

• **Eccentric**

Increase # of repetitions of resistance training

8 to 12 reps recommended

Increase # of sets of resistance training

2 to 4 sets recommended

regularity

must exercise several times per week on a regular basis to improve fitness

specificity

distinct adaptations that occur with resistance training

warm up

5 to 10 min low-mod intensity aerobic exercise

muscle conditioning phase

• Exercise choice

• Exercise order

• Number of repetitions

• Number of sets

• Repetition velocity

• Rest period between sets

FIT formula

F: How often?

I: What resistance?

T: How many sets?

frequency

days per week

intensity

percentage of 1 repetition maximum (1RM)

time

number of repetitions and sets

type

specific mode

Basic Eight for Calisthenics

1\. Push-ups

2\. Modifiedpull-ups 

3\. Dips

4\. Crunch(curl-up) 

5\. Trunklift

6\. Sidelegraises

7\. Step-ups

8\. Lungewalk

Circuit Exercises for a Fitness Center

1. Hips and legs
2. Quadriceps
3. Hamstrings
4. Chest
5. Back

6\. Shoulders

7\. Biceps

8\. Triceps

9\. Low back

10\. Abdominal muscles

flexibility

• Ability of a joint and surrounding muscle to move through a full or optimal range of motion

• Joint specific

flexibility is important for:

* Day-to-day activities


* Recreational activities
* Sports
* Dance

FACTORS INFLUENCING FLEXIBILITY

• Age, sex, joint structure, and physical activity level 

• Muscles, tendons, and ligaments

HEALTH BENEFITS OF FLEXIBILITY

• Prevents low-back pain

• Increases elasticity of muscles and connective tissue

 • Improves quality of life

WHY MEASURE FLEXIBILITY?

* To educate
* To motivate
* To form a foundation for exercise prescription
* To monitor changes

Sit-and-reach test

hamstring flexibility

* Adults, youth, chair sit-and-reach test for older adults

static stretching

• Most common

• Safer and less likely to cause injury

 • Stretch slowly until mild tension

• Hold stretch for 15 - 30 sec

• Relax the muscle

• Repeat 2 to 4 times

dynamic stretching

* Moving parts of body through full range of motion while gradually increasing reach and speed of movement in a controlled manner


* Example: arm circles
* Does not involve bouncing or jerking
* Repeat 5 to 12 times for total of 30 to 60 sections

FITT-VP F:

at least 2-3 days per week for at least 10 minutes

FITT-VP I:

As far as possible to mild tightness without discomfort

FITT-VP T1:

15 to 30 seconds

FITT-VP T2:

static and dynamic stretching

FITT-VP VP:

2 to 4 times per joint = 60 sec/joint

areas needing stretching

• Hamstrings

• Inner thigh

• Calf• Hip flexors

• Lower back

• Chest / shoulders

FLEXIBILITY-BASED ACTIVITIES

•Tai Chi 

•Yoga

• Pilates

neuromuscular system

• Complex and interconnected network that links

• Brain, spinal cord, and extremity nerves with sensory receptors and muscles

role of neuromuscular system

 To integrate sensory information, and based on this information, to coordinate appropriate muscle actions needed to produce desired movement

conductor

brain and spinal centers

musicians

muscles

sensory information

Correct notes with clarity, pitch, precision, tempo

desired motor task

Precisely orchestrated musical performance

A warm-up is beneficial because it

increases the temperature of skeletal muscles

Muscular endurance

The ability of a muscle to exert submaximal force repeatedly over time is known as

hypertrophy

An enlargement in muscle fiber size is called

2-3 times a week; 48 hours

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Regularly training each muscle group ___________, with at least ________ separating training sessions for the same muscle group, is recommended to enhance muscular fitness.

5 to 10 minutes of light to moderate intensity aerobic exercise

What is the recommended way to warm up before doing a muscular fitness workout?

endurance conditioning phase

All of the following are components to a resistance training workout, EXCEPT:

* endurance conditioning phase
* muscle conditioning phase
* cool-down
* warm-up

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one repetition maximum

Which is NOT a common assessment of muscular endurance?

* One repetition maximum
* Push-up test
* Curl-up test
* Arm curl test

muscular strength

The ability of a muscle to exert maximal force against resistance in a single effort is referred to as

8 to 12 repetitions

For muscular fitness training, what is the recommended amount of REPETITIONS per set?

2 to 4 sets

For muscular fitness training, what is the recommended amount of SETS per exercise?

decrease length of workout (time)

All of the following are ways to apply the Progressive Overload Principle to a workout, EXCEPT:


1. decrease length of workout (time)
2. increase number of sets for a given muscle group

 3. increase resistance

 4. increase number of repetitions

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Large muscle group exercises are performed before smaller-muscle group exercises

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What is the traditional muscle group exercise order?

atrophy

A reduction in muscle fiber size is called

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eccentric

_________ is a type of muscle action that occurs when a muscle lengthens.

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one repetition maximum

A common assessment of muscular strength is called the ____________, in which the goal is to lift as much as possible on a strength exercise with proper technique for 1 repetition only.

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push-up test; muscular endurance

The ___________ is commonly used to measure ___________, which is the ability of a muscle or muscle group to exert force repeatedly over time.

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Exercise the same muscle group daily

Which is NOT a guideline for safe and effective resistance training?

Increase the amount of time of the workout

All of the following are ways to apply the Progressive Overload Principle to a muscular fitness workout, EXCEPT:

The muscle shortens as it overcomes the resistance

During a concentric muscle contraction:


1. The muscle shortens as it overcomes the resistance.

 2. The muscle produces little or no movement.

 3. The muscle lengthens.

 4. None of the above.

all of these answers

Which of the following is a health benefit of resistance training?

 1. All of these answers

 2. Increases lean muscle mass

 3. Lowers blood pressure


4. Enhances the body’s ability to use glucose

neuromuscular

The role of the ___________ system is to integrate sensory information and coordinate the appropriate muscle actions to produce a desired movement. This system is essential to maintain balance, agility, coordination, and body awareness.

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2-3 days/week

How often is neuromotor training exercise recommended?

sit-and-reach test

Which is NOT a Neuromotor assessment?


1. agility t-test
2. sit-and-reach test
3. standing reach test
4. Edgren side-step test

ability of a joint and surrounding muscle to move through a full or optimal range of motion 

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Flexibility is defined as the

standing reach test

Name an assessment used to establish baseline measures of Neuromotor function. 

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false

Training child care providers to promote physical activity among young children is a strategy to increase children’s activity levels.

consume fruit juices

Which is NOT an area of the diet to INCREASE in youth?

10 to 30

For static stretching in adults, hold each stretch between ___ and ___ seconds.

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to the point of mild tightness

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How far should an individual stretch?

true

Flexibility decreases with age.

false

Young children (ages 3-5 years) are more active indoors than outdoors.

brain

The neuromuscular system includes the spinal cord, extremity nerves, muscles, and

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increased blood pressure

Which of the following is NOT a health benefit of physical activity for children and adolescents?

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a mild tension

When stretching, the degree of stretch should be:

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false

The Neuromotor system can be improved by decreasing duration of the training and limiting exercise difficulty.

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anytime after a muscle is warmed up

When should flexibility exercises be performed?

60 minutes

The 2018 Physical Activity Guidelines for Americans recommend that school-age children obtain how much aerobic physical activity each day?

true

Neuromotor training exercises are tai chi and yoga.

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flexibility

Which is NOT a focus of Neuromotor exercise training?

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at least 2 to 3 days/week

How many days per week should flexibility exercises be done?

starches

______ are a more complex form of carbohydrate that the body can use for energy and are found in products such as vegetables, dried beans, and grains.

proteins

______ promote muscle growth and are required for many body functions

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10-15%

The thermic effect of food is ______ of your total energy expenditure.

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