Download Lesson 1.1: Fitness for Life

Chapter 11: Muscle Fitness:
Basic Principles and Strength
Lesson 11.1: Muscle Fitness Basics
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Lesson 11.1: Muscle Fitness Basics
Lesson Objectives:
• Explain the difference between strength and muscular
endurance.
• Describe some of the health benefits of muscle fitness.
• Describe the various types of muscles and muscle fibers.
• Describe some of the methods of progressive resistance
exercise used to improve muscle fitness.
Lesson 11.1: Muscle Fitness Basics
Question
What is meant by the term muscular endurance?
Lesson 11.1: Muscle Fitness Basics
Answer
Muscular endurance means:
• Muscles can work for long periods before
becoming fatigued.
• This happens because the energy systems of
your muscle cells are improved.
Lesson 11.1: Muscle Fitness Basics
Question
What is the main way to improve muscular
endurance?
Lesson 11.1: Muscle Fitness Basics
Answer
The main way to improve
muscular endurance is
• by resistance training.
• doing resistance training
in a specific way (high reps,
low weights).
Lesson 11.1: Muscle Fitness Basics
Question
What is meant by the term muscular strength?
Lesson 11.1: Muscle Fitness Basics
Answer
Muscular strength is the amount
of force a muscle can produce
(usually assessed using low
reps).
Lesson 11.1: Muscle Fitness Basics
Question
What is meant by the term hypertrophy?
Lesson 11.1: Muscle Fitness Basics
Answer
Muscular hypertrophy
• is an increase in size of the muscle fibers.
• happens as a result of resistance training
involving heavy weights and low repetitions.
Lesson 11.1: Muscle Fitness Basics
Question
Can you explain the terms reps and sets used in
designing a PRE program?
Lesson 11.1: Muscle Fitness Basics
Answer
• Reps – the number of lifts in a set.
• Sets – one set is a group of
repetitions (e.g., lifting 2 sets of
15 repetitions).
Lesson 11.1: Muscle Fitness Basics
Question
Name the three types of muscles your body has.
Lesson 11.1: Muscle Fitness Basics
Answer
Your body has three types of muscles:
• Smooth
• Cardiac
• Skeletal
Lesson 11.1: Muscle Fitness Basics
Question
What are smooth muscles and cardiac muscles?
Lesson 11.1: Muscle Fitness Basics
Answer
• Smooth muscles make up the walls of internal
organs, such as the stomach and blood vessels.
• Your heart is made of cardiac muscle.
• Both smooth and cardiac muscles are classified
as involuntary muscles because you cannot
consciously control their movements.
Lesson 11.1: Muscle Fitness Basics
Question
What are the different types of fibers in skeletal
muscle called?
Lesson 11.1: Muscle Fitness Basics
Answer
• The different types of skeletal muscle fibers are
classified as fast-twitch, slow-twitch, and
intermediate.
• Slow-twitch fibers
– contract at a slow rate.
– generate less force than fast-twitch fibers.
– can resist fatigue.
Lesson 11.1: Muscle Fitness Basics
Answer (continued)
• Fast-twitch fibers
– contract fast.
– generate more force when they contract.
– are important for strength activities.
• Intermediate fibers have characteristics of both
slow- and fast-twitch fibers.
– These fibers contract fast and have good
endurance.
Lesson 11.1: Muscle Fitness Basics
Question
What is an isotonic contraction?
Lesson 11.1: Muscle Fitness Basics
Answer
A muscle contracts and changes length (gets
shorter or longer).
Lesson 11.1: Muscle Fitness Basics
Question
What are concentric and eccentric isotonic
contractions?
Lesson 11.1: Muscle Fitness Basics
Answer
• Eccentric contraction—the
muscle lengthens under
tension.
• Example: lowering a
dumbell slowly
eccentrically contracts the
biceps.
Lesson 11.1: Muscle Fitness Basics
Answer (continued)
• Concentric contraction—the muscle shortens
under tension (natural movement).
• Example: curling a dumbell concentrically
contracts the biceps.
Lesson 11.1: Muscle Fitness Basics
Question
What is an isometric contraction?
Lesson 11.1: Muscle Fitness Basics
Answer
Isometric movements involve
no lengthening or
shortening of the muscle.
Lesson 11.1: Muscle Fitness Basics
Question
What factors influence the strength of a muscle?
Lesson 11.1: Muscle Fitness Basics
Answer
The strength of a muscle depends on several
factors:
• how well trained a person is,
• the speed of the movement being performed,
• the angle of the joint during a specific lift,
• age,
• sex, and
• heredity (the types of muscle fibers you have).
Lesson 11.1: Muscle Fitness Basics
Question
What types of equipment are available to do
progressive resistance exercises?
Lesson 11.1: Muscle Fitness Basics
Answer
The types of equipment available:
• Resistance machines (isotonic)
• Free weights (isotonic)
• Inexpensive equipment for isometric exercises,
such as a wall, a towel, or a rope
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Question
What is meant by the phrase estimating your
1RM?
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Answer
• 1RM means one repetition maximum. It
represents the maximum amount of weight a
group of muscles can lift at one time.
• Because beginners should begin gradually, not
begin with heavy lifting, a modified method has
been developed that allows you to determine
your 1RM without overexerting.
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Answer (continued)
• You can estimate your 1RM for any muscle
group, but the arms and legs are often used for
self-assessments.
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Question
How is the seated arm press performed?
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Answer
Seated Arm Press
• Sit on the stool with the handles
even with your shoulders. Grasp
the handles with palms facing
away from you. Tighten your
abdominal muscles.
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Answer (continued)
• Push upward on the handles, extending your
arms until the elbows are straight.
• Caution: Do not arch your back. Do not lock your
elbows.
• Lower to the starting position.
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Question
How is the leg press performed?
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Answer
Leg Press:
• Adjust the seat distance for
leg length comfort. The closer
the seat, the greater the range
for working and the greater
the intensity. Sit with your feet
resting on the pedal.
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Answer (continued)
• Push the pedal until your legs are straight.
• Caution: Do not lock your knees.
• Slowly return to your starting position.
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
• See your textbook and follow the guidelines that
will enable you to estimate your 1RM.
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Question
How do you perform the grip strength test?
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Answer
• If possible adjust the dynamometer to fit your
hand size. Many dynamometers allow you to
make the grip bigger or smaller by turning the
grip handle.
Chapter 11: Muscle Fitness:
Basic Principles and Strength
Lesson 11.2: Building Strength
Taking Charge: Preventing Relapse
Lesson 11.2: Building Strength
Lesson Objectives:
• Describe health and wellness benefits of strength.
• Describe some myths about strength and tell why they
are wrong.
• Explain the FIT formula for developing strength.
• Describe some basic guidelines for safe PRE.
Lesson 11.2: Building Strength
Question
What are some ways in which good muscular
strength can benefit your health?
Lesson 11.2: Building Strength
Answer
Strength training:
• Increases bone strength
– This can protect against osteoporosis later in
life.
• Increases muscular strength
– This can help you perform everyday tasks
more effectively.
Lesson 11.2: Building Strength
Answer (continued)
Strength training
• improves body composition
by helping build muscle.
• uses calories during a
workout.
• causes you to use more
calories at rest because
muscle burns more
calories than fat.
Lesson 11.2: Building Strength
Question
What are some other health benefits of resistance
training?
Lesson 11.2: Building Strength
Answer
Other strength training benefits:
• An improved appearance can make you feel
more confident.
• Increased strength gives you confidence to try
out a variety of other sporting and leisure
activities (e.g, rock climbing, martial
arts).
Lesson 11.2: Building Strength
Question
How does strength training help sports
performance?
Lesson 11.2: Building Strength
Answer
Strength training helps sports performance:
• Building strength can increase power for sports.
• If you are stronger, you can run faster, jump
higher, and move more quickly.
Lesson 11.2: Building Strength
Answer (continued)
Strength training helps sports performance:
• A high level of strength can help prevent injury
or muscle soreness.
• A high level of strength is an advantage in
contact sports.
Lesson 11.2: Building Strength
Questions
Is training for muscular strength more appropriate
for boys than for girls?
Lesson 11.2: Building Strength
Answer
• Strength training is
equally appropriate for
boys and girls.
• Both boys and girls can
improve appearance by
building more muscle.
Lesson 11.2: Building Strength
Question
What is meant by the term muscle-bound?
Lesson 11.2: Building Strength
Answer
Muscle-bound describes a person who is very
muscular, but this acts as a detriment to speed
and flexibility.
Lesson 11.2: Building Strength
Question
How is the principle of overload used to improve
muscular strength?
Lesson 11.2: Building Strength
Answer
Resistance training by increasing the resistance
(weight), reps, and sets.
Lesson 11.2: Building Strength
Question
Why are rest and recovery so important when
doing strength training?
Lesson 11.2: Building Strength
Answer
Rest and recovery:
• The muscle needs 48 hours to adapt from a
hard workout.
• During this time, repair to the muscle (protein
synthesis) is responsible for observed increases
in size.
Lesson 11.2: Building Strength
Question
What are examples of different resistance training
exercises designed to improve muscular
strength?
Lesson 11.2: Building Strength
Answer
Examples of exercises to improve muscular
strength:
• Bench press (chest)
• Overhead press (shoulders)
• Rowing (back)
• Lateral pull-downs (back)
• Biceps curls (arms)
• Triceps extensions (arms)
Lesson 11.2: Building Strength
Answer (continued)
• Crunches (abdominals)
• Calf raises (lower legs)
• Leg extensions (legs)
• Leg curls (legs)
Lesson 11.2: Building Strength
Question
What are some myths about strength training?
Lesson 11.2: Building Strength
Answer
• Myth: Weight training can make females look too
bulky and unattractive.
• Fact: The majority of females will look better
because of more muscle and less body fat.
• It is more difficult for females to look bulky or
muscle-bound, as females have less
testosterone (a male hormone responsible for
increases in muscle size) than males.
Lesson 11.2: Building Strength
Answer (continued)
• Myth: Strength training makes you musclebound.
• Fact: Proper training, including flexibility
exercises, improves functioning.
Lesson 11.2: Building Strength
Answer (continued)
• Myth: Protein drinks and high-protein foods are
essential to gain strength.
• Fact: A well-balanced diet that
includes high-protein foods should
be sufficient to help you achieve
gains in strength.
Lesson 11.2: Building Strength
Answer (continued)
• Myth: Muscle will turn to fat if you stop strength
training.
• Fact: Muscle will not turn to fat. If strength
training is stopped, the size of your muscles will
decrease, your strength will decrease, and you
are at higher risk of health problems later on in
life.
Taking Charge: Preventing Relapse
Read about Luis and his mom in the Taking Charge
section of chapter 11 (page 190).
• What caused Luis to have an activity relapse?
• What could he do if it turns out that the boy down the hall
likes to swim and hates basketball?
Taking Charge: Preventing Relapse
• What are some other things that cause relapses?
• What can be done to avoid relapse?
• At what stages during life are you more likely to relapse
and cease being physically active?
• Fill out the questionnaire to find out how you might
respond if something begins to interfere with your level
of physical activity.
Self-Assessment 11: Determining Your
Modified 1RM and Grip Strength
Answer (continued)
• Squeeze as hard as possible. You may not touch
your body with your arm or hand, but you may
bend or extend the elbow.
• Record the best of two scores for each hand.
• See your textbook to determine your rating.