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Muscular Strength
and Endurance
Chapter 4
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education
Physical Activity Pyramid
See Figure 2.4 Physical Activity Pyramid, page 30
Lecture Objectives
1. Differentiate between fast twitch and slow twitch muscle fibers.
2. Define muscular strength and muscular endurance.
3. Explain the three types of muscle contractions.
4. Explain benefits of muscular training and causes of
differences in strength.
5. Develop your own opinion on supplements and drugs
supported by evidence from the book.
6. State F.I.T.T. principles for muscular strength, muscular
endurance, and general muscle fitness (health) and
compare to F.I.T.T. principles for other components of
fitness.
7. Explain resistance training myths and why they are not
true.
Muscle Physiology
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education
Muscle Fibers
 Slow-twitch fibers
 Fast-twitch fibers
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education
Definitions
Muscular Strength
Muscular Endurance
Training Facts
Synonyms
Everyone can gain
strength and
endurance
NOT everyone will
improve to the same
extent
Physiological effects
Isotonic Exercise
Concentric vs. Eccentric Contractions
Eccentric
Concentric
(lengthening)
LOWERING
(shortening)
LIFTING
Isometric
- No movement takes place
- Used at “sticking points”
Benefits of Muscular Fitness
Improved performance of physical
activities
Injury prevention
Improved body composition
Enhanced self-image and quality of life
Improved muscle and bone health with
aging
Prevention and management of
chronic disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education
Differences in Strength
Gender
Genetics
Age
Drugs
Anatomy
At what age does
strength peak?
Differences in Strength
Relative
= Weight lifted
Body weight
Absolute
= Weight lifted
Supplements and Drugs
Increase muscle
growth





Anabolic steroids
Growth hormone (HGH)
Androstenedione
IGF-1
Protein & amino acid
supplements
Speed recovery
from training



Creatine monohydrate
Chromium picolinate
Carbohydrate beverages
Increase intensity
and overcome fatigue


Amphetamines
Caffeine
Increase endurance


Erythropoietin
Darbepoetien
Aid weight control




Diethylpropion,
phentermine
Caffeine, PPA, ephedra
Dinitrophenol
Diuretics
(See Table 4.2: Performance Aids Marketed to Weight Trainers, page 101)
Applying the
FITT Principle
Frequency = days per week
Intensity = amount of resistance
Time = number of repetitions and sets
Type = strength training exercises for all
major muscle groups
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education
Muscular Fitness Training
F.I.T.T.
Strength
Endurance
F
2-3 days/week
every other day
2-3 days/week
I
60-80% 1RM
40-60% 1 RM
60-70% 1 RM
T
1-3 sets, 1-5 reps 2-5 sets, 15-20 reps 1 set, 8-12 reps
T
weight training
R
e 3-5 minutes
s
t
Health
weight training
weight training
1-3 minutes
1-3 minutes
Weight Machines
vs. Free Weights
Things to Keep in Mind…
Too much endurance training can cause
a loss of strength and power
DOMS
Tone – Quackery???
Weight training safety
Warm up and cool down
Making progress
Advanced strength training programs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © McGraw-Hill Higher Education
Resistance Training Myths
No pain - no gain
Makes you “muscle bound”
Fat can be converted
into muscle
Extra muscle turns to
fat if not used
Has masculinizing effect on
women
Extra PRO consumption
Remember the Exercise
Prescription Website for help
in designing a program:
www.exrx.net
Lecture Summary
1. Differentiate between fast twitch and slow twitch muscle fibers.
2. Define muscular strength and muscular endurance.
3. Explain the three types of muscle contractions.
4. Explain benefits of muscular training and causes of
differences in strength.
5. Develop your own opinion on supplements and drugs
supported by evidence from the book.
6. State F.I.T.T. principles for muscular strength, muscular
endurance, and general muscle fitness (health) and
compare to F.I.T.T. principles for other components of
fitness.
7. Explain resistance training myths and why they are not
true.