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Chapter 3 Muscular Fitness Dawn helped a friend move in and was tight and sore the next day. Her friend, who weight trains (has a decent tone but is not bulky) was not. QUESTIONS What are the benefits of strength training? How often should I strength train? How many reps/sets should I do? If I gain muscle will I lose flexibility? Should I St Tr if I don’t want to be big/bulky looking? ASSUMPTIONS Muscles move the body and enable it to exert force because they move the skeleton Str Tr is part of a complete program The 4 basic Tr principles apply (OSIR) The 4 components of a program apply Need to know superficial anatomy chart (57) Be familiar w/ St Tr exercises (58-67) and Flexibility exercises (73-78) I. Terms Muscular Strength: (ex lineman): ability of a muscle to produce force * largely determined by how much muscle a person has, the distribution of muscle fibers, training, and the CNS. Measured with 1RM. Muscular Endurance: (CC runner): A muscle’s ability to produce force over and over again. * Muscular endurance vs CR endurance? * ME + CR End = Endurance * runner’s legs feel good but lose their wind Power: (ex linebacker): amount of work performed in a given amount of time; produce force quickly * Force x Speed = Power * Plyometrics attempts to increase power. Usually involves jumping (bands), hopping, bounding mov’ts for the lower body and push-offs, catching and throwing weighted objects for the upperbody. * What is the R(x) b/w power and strength? Stronger people usually produce more force II. Basic Physiological effects of weight training 1. Movement occurs when muscles contract and pull a tendon, which in turn pulls a bone. 2. Muscles consist of individual cells called muscle fibers, which are made of myofibrils. 3. Weight tr increases muscle strength by increasing the size of muscle fibers and improving the body’s ability to call on motor units to exert force. * The processof making larger existing fibers is called__________. * The process of increasing muscle size by raising the number of muscle cells is called? 4. Weight training increases the size and strength of both fast-twitch and slow-twitch muscle fibers. * Predominantly genetically determined Slow twitch (red): great aerobic potential (fatigue resistant), slow speed of contraction; They require Ox for energy (aerobic) and are used in end activities (jogging) Fast twitch (white): contract more rapidly and forcefully but fatigue more quickly. Strength and power activities such as sprinting tend to use fast-twitch fibers. They rely more on anaerobic energy. * To activate, activity must be intense/powerful. 5. Muscles contain a mixture of slow-twitch and fast twitch fibers; the type fiber recruited depends on the work being done. * The distribution of fibers does not affect health but it does affect P. * Does Tr significantly alter the distribution? 6. CNS naturally protects the body by inhibiting maximal force production (keep muscles from tearing); emergency situation or regular training over time may decrease this. III. Benefits of Strength Training 1. Improved performance of physical activities * a basic component of a complete program 2. Injury prevention Stronger muscles mean better body alignment and mechanics (posture); less chance of LBP; stronger cartilage cells, tendons, and ligaments 3. Improved body comp and Metabolic F(x) Muscular str/end exe increases/maintains fat free mass + depletes fat tissue (incr metabolism). * Inc in resting metabolism: amt of energy an indiv requires during resting conditions to sustain proper body function. * dual edged caloric sword: burn calories to become stronger and burn more calories at rest because you have more muscle! * Increases sensitivity to insulin 4. Enhanced self-image Body becomes noticeably stronger and toned 5. Improved muscle and bone health w/ aging * After 30, people begin to lose muscle mass * Aging and inactivity can cause motor nerves to disconnect from the portion of the muscle they control--become slower * Lower risk of bone loss and prevent falls IV. Applying the 4 Principles to Str training: 1.Overload: to increase strength you must tax muscles beyond their accustomed loads * Incremental increases in tension w/in muscles to increase strength and induce hypertrophy. 2. Specificity: Your body responds very specifically to exercise. Only the fibers activated during training will be affected. * Bench (specifically hit what areas? generally hit? don’t incr what areas?) * Does this mean to get a “six pack” or “buns of steel” I need to do abd and glutes exercises every day? 3. Individuality: evaluate fitness level and ex goals on a personal level…don’t compare * Remember: unique genetics, H(x) of ex/fitness, response to ex, and motivation determine specific range. But….everyone can benefit from St Tr 4. Reversibility: Results of any training program are not permanent unless you continue overloading/training muscles * Maintenance vs Dropping out * Subtle changes begin in CR (2 days) and Muskuloskeletal (3 days) * Strength and fitness will decrease over time: muscles gradual atrophy V. Types of Muscle Action: 2 Types of muscle action: 1. Isometric: Applying force without movement; muscles stay the same length, they don’t contract but they do exert force. * Pushing against a wall or leg lifts * They develop strength only at a specific point in the joint ROM 2. Isotonic (dynamic): Applying force with mov’t; muscles lengthen and exert force. Two movements occur during an Isotonic rep Eccentric: muscle applies force as it lengthens * “negatives”: during a bicep curl Concentric: muscle applies force as it shortens * “squeeze it” / tricep push down VI. Building Strength and Endurance A. Weightlifting terms: 1. Resistance: amount of weight that is lifted (typically a measure of Intensity) 2. Repetition: one complete movement 3. Set: # of reps followed by a rest period B. Several factors affect your training How much muscle a person has, the dist of muscle fibers (genetics), training, and the CNS. Types of routines Apply “FITT” components (Fr,In,Du,Mo); Exact routine is less important than wise training principles (regardless of what FLEX, MUSCLE and FITNESS, and SHAPE say). 1. Full body routine: 8-10 ex, 8-12 reps, 1-3 sets, 2-3 x’s a week; day off b/w workouts, 2. Strength/ bodybuilding; 3 sets of 6-10 reps per exercise, 4 days per week typically split body parts, more time/energy consuming, incr risk of inj Goal %of 1RM St gains 80-100% HyperT 70-80% M Endurance <70% reps 1-8 8-12 12-20 sets rest 1-5+ 2-5min 1-6 30sec-2min 1-3 20-30sec * Book advocates for 8-12 why? * Soreness: damage to older muscle fibers; decreases over time; ease into it; tortoise * DOMS (delayed onset muscle soreness) inflammatory response that causes swelling around old fibers; not harmful; dissipates C. Training Techniques: numerous 1. Vary order of lifts: squat before leg ext; or leg ext before squat….what happens? 2. Isolate the muscles: triceps pushdowns versus close grip bench 3. Split your routine: more experienced exercisers/ more time (4th day): rest * depends on goals/time availability * Is it advisable to train 6-7 x’s a week? 4. Use a partner: a spot on concentric mov’t, incr DOMS/chance for inj * What is a good spot? 5. Periodization: planned progression of workouts over time (cycles). Alter the resistance, reps, sets etc; * slightly changes the stress on muscles; dec the chance of injury D. Measures of Muscular Str/End 1. 1 RM: A measure of Muscular Str * The heaviest weight you can successfully lift with proper form. * Why do you need to know? * Help determine 12 RM 2. 12 RM: A measure of Muscular End * trial and error over time; it changes; * order of exercise affect it; * be intuitive; E. Progression: When will I see results As a beginner you will see changes in strength rapidly. This increase is the result of muscle learning: the increased ability of the CNS to recruit muscle fibers to exert force. Actual changes in muscle size usually begin after about 6-8 weeks of training. Three factors affect rate of progress: 1. Genetics: varying ranges 2. Starting point: beginners experience faster rate of change. Dealing w/ plateaus: vary training techniques/components 3. Level of commitment of time and energy. Not too much (overtraining) If I train will I look more masculine? Not unless you are a man or are taking anabolic steroids. Men are generally stronger than women b/c they have larger bodies and larger muscles. M are typically more powerful because we have 6-10 x’s higher levels of androgens (naturally occurring male hormones) and our nervous system can activate our muscles faster. F. Cross Training: doing multiple types of training (bike, str train, swim) 1. Reduce the risk of overuse/injury 2. Reduce boredom 3. Can you crosstrain w/in weight training? VII. Strength Exercises: * know the superficial anatomy chart on 57 * be familiar with the exercises 58-67 VIII. Flexibility: The ability of a specific joint to move freely through its full range of motion. * joint specific; can vary from side to side and joint to joint Becoming more flexible typically entails an: * increase in the normal length of a muscle; and/or * reducing the tension in the muscle A. Types of flexibility 1. Passive flexibility: range of motion you can attain when someone pushes or pulls on you (Athletic Trainers, like a spot) 2. Active flexibility: range of motion you can achieve by actively contracting your muscles on your own B. Benefits of flexibility: * some degree of flexibility is necessary. Ever have a stiff neck or sprained ankle * maintain good joint mobility. Without it body starts to compensate = injury * increase resistance to muscle injury + soreness * posture/alignment * appearance and self-image * develop + maintain motor skills C. Factors that affect flexibility 1. Body temp: higher...more flexible * during CD: plastic, long + slow 2. Adipose tissue...fat restricts mov’t 3. Gender..girls (more) vs boys (less); the difference lessens over time 4. Age: peaks during middle teens; slight decline thereafter….lifestyle 5. Inflexibility..sedentary living + lack of ex 6. Genetics: a range 7. Structure of a joint; bone articulation Biomechanics 8. Ligaments: attach bone to bone, provide support, prevent unwanted mov’t (ACL), provide joint stability * don’t want to increase flexibility by decreasing joint stability so you increase flexibility mainly through muscles and connective tissue. * Does having large muscles decrease flexibility? D. Types of stretching 1. Static Stretch: either active or passive, longer (up to 30 sec) slow, steady * More likely to result in Plastic elongation: permanent lengthening of soft tissue (capsules, tendons, muscles) 2. Ballistic Stretch: dynamic movements; bouncing to stretch a particular muscle. Stimulates receptors in a muscle (muscle spindles) which respond by contracting the muscle to prevent overstretching. * More likely to result in Elastic elongation: temporary lengthening of soft tissues (muscles, tendons, muscles) IX. Stretching Exercises * benefits of Str after versus before exercise * in a time crunch stretch specific areas * know the superficial anatomy chart on 57 * be familiar with the exercises 73-78