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Web Review - Chapter 11 – pg. 1
Web Review - Concept 11
Muscle Fitness
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Web Review - Chapter 11 – pg. 2
Web11-01: Physiology of Muscular Contractions (p. 168)
When a muscle contracts, it physically shortens. Because the muscle crosses over a joint, the
shortened muscle produces movement of that joint. The image below shows the flexion of the
elbow caused by the contraction of the biceps muscle (Note the position of the bicep muscle and
imagine how it would pull when shortenened).
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 3
The physiological processes underlying the contraction of a muscle are too complex to be fully
presented here but the basic concept will be described. Essentially, the shortening of a muscle
during a contraction occurs when two protein filaments (actin and myosin) within the muscle
fiber slide past each other. Under normal resting conditions, the fibers overlap only a little bit but
during a contraction, signals from the nervous system initiate a cascade of biochemical reactions
that cause cross bridges to form between the two filaments. The pulling by the cross bridges
generates the tension observed from a muscular contraction. The image below shows the general
orientation of these protein filaments within a muscle fiber.
Readers interested in more detail regarding these processes are encouraged to consult most basic
exercise physiology textbooks. The figures here are used with permission from Hole’s Human
Anatomy and Physiology (Shier, Butler and Lewis) - McGraw Hill Publishers
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 4
Web11-02: Muscle Fiber Types (p. 168)
There are two basic types of muscle fibers (fast twitch and slow twitch) that each have different
physiological capabilities. Fast twitch fibers generate a lot of force in a short amount of time
while slow twitch fibers generate force more slowly but more efficiently. Because of these
differences fast twitch fibers are primarily anaerobic and are better suited to high
intensity/strength activities. Slow twitch fibers, on the other hand, are better suited to endurance
activities.
Each person inherits a certain percentage of each type of muscle fiber type and the pattern may
be different in different muscle groups. People with a higher percentage of fast twitch fibers will
respond quicker to resistance training and will increase strength to a greater extent than people
with more slow twitch fibers. People with a higher percentage of slow twitch muscle fibers will
respond better to endurance oriented activities.
Scientists use the muscle biopsy technique to study the function of muscle fibers on a cellular
level. By using biochemical staining techniques they can differentiate the different fiber types
under a microscope and determine the relative prevalence of fast twitch or slow twitch muscle
fibers. The diagram below shows a microscopic image of the stained muscle fibers. In this
image, the fast twitch fibers are the dark stained cells and the slow twitch fibers are the light
stained cells.
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 5
Web11-03: Muscles Work in Pairs (p. 170)
Muscles work together to produce movement. While one muscle contracts and shortens the
opposing muscle group relaxes and lengthens. The “agonist” muscle group is the muscle group
that is contracting to produce movement and the “antagonist” muscle group is the opposing
muscle group that lengthens to allow the movement to take place. In the figure below, the top
image shows the bicep contracting while the tricep relaxes to produce elbow flexion. The lower
image shows the tricep contracting while the bicep relaxes to produce elbow extension.
For good muscle fitness, it is important to have good balance between the two opposing muscle
groups. If one muscle group is much stronger or weaker than the opposing group, the resulting
muscle imbalance can lead to an increase risk of injury. A common example of this is with
sprinters “pulling a hamstring” (muscle strain) during a sprinting activity. Most sprinters have
highly developed quadriceps muscles but less developed hamstring muscles and these muscles
get overpowered during the sprint and get injured. To reduce this risk, it is important to work
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 6
muscle groups in pairs so that one group doesn’t become over-developed relative to the other
one.
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 7
Web11-04: Muscle Fitness and Posture (p. 170)
Muscles play an important role in helping the body to maintain a balanced posture. This diagram
below shows how the muscles on the front and the back of the body must be balanced to keep the
body in an upright posture. If each of the muscles have good strength/endurance and reasonable
flexibility, they can work effectively to keep the body in proper alignment. If, on the other hand,
one set of muscles is especially weak or lacks flexibility, the postural alignment can be altered
and lead to back pain. As described in more detail in Concept 13, the abdominal muscles play a
particularly important role in posture. They keep the pelvis in a neutral position balanced about
the bodies’ center of gravity. Regular abdominal exercise is one of the best protections against
low back pain.
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 8
Web11-05: Isometric Exercise Program (p. 172)
Isometric exercises were a popular form of training back in the 1950’s. Programs such as the
Charles Atlas System were advocated to promote strength and fitness. While these exercises can
improve strength, research has indicated that the adaptations are specific for the joint angle at
which the contraction is performed. Thus, the gains in strength may only be manifested when the
body is at this joint angle. Still, isometric exercises provide a convenient and efficient way to
promote or maintain some degree of muscular fitness. The specific exercises included in the text
provide a balanced routine that would work the major muscle groups of the body.
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 9
Web11-06: Isokinetic Exercise Machines (p. 172)
Isokinetic exercises refer to movements that take place at a controlled rate of speed. Rather than
seeing how much weight or resistance can be moved, the goal in isokinetic exercises is to see
how much force can be applied at different movement speeds. The primary application of these
devices is for clinical or research purposes but some isokinetic devices have been used
specifically for simulating activities of certain sports. For example, swimmers often use an
isokinetic swim bench to promote sport specific strength in the muscles involved in swimming.
In the image below, the person is contracting his quadriceps muscle against the resistance
provided by the machine. The computer reports how much force he could apply at a given speed.
Source for image: Polar Electro Oy
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 10
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 11
Web11-07: Guidelines for Plyometric Training (p. 172)
Plyometrics is an advanced training technique that has been found to be useful for increasing
power and vertical jump ability. It typically includes a variety of jumps and hops that maximally
overload the muscles. Some general and specific guidelines are provided (along with a reference)
for students interested in trying plyometric training.
General Guidelines:
 Adolescents should avoid plyometrics because excessive loading during times of bone
growth can damage growth plates
 Adequate strength should be developed prior to starting plyometrics.
 Use shoes with good lateral stability, good arch support and a non-slip sole
Specific Guidelines:
 Perform plyometrics before other types of training to be fresh
 Perform a cardiovascular and flexibility warm-up prior to starting
 Limit training to less than 30 minutes because it is very high intensity
 3-4 different drills (use 2-3 sets per drill and 10-15 reps per set with 1-2 minutes rest)
 Progression in exercise should be gradual to avoid extreme soreness
Individuals interested in plyometric training should consult a coach or trainer experienced in this
technique. The guidelines provided here were adapted from Brittenham (1992). This reference
would be useful to anyone interested in more information.
Source:
Brittenham, G. (1992). Plyometric Exercise. A Word of Caution. Journal of Physical Education,
Recreation and Dance, Janury, 20-23.
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 12
Web11-08: Variable Resistance Machines (p. 174)
Variable resistance machines typically employ a “cam design” which attempts to match the
resistance to the strength of the muscles throughout the range of motion. For example, during a
bicep curl, the resistance is greatest at 90 degrees when the weight is farthest from the body (and
farthest from the axis of rotation). The resistance is easiest at top and bottom of the movement.
Using variable resistance machines, the resistance can be altered so that a person gets a maximal
challenge throughout the range of motion. A common variable resistance machine in many
fitness centers is the Nautilus system (pictured below):
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 13
Web11-09: Descriptions of Resistance Training Systems (p.
179)
There are a number of different training systems and theories that are currently used for
resistance training. They each have different advantages and disadvantages. In a recent position
statement by The American College of Sports Medicine (ACSM, 1998), the following statement
was used as a general training recommendation:
“Resistance training should be progressive in nature, individualized, and provide a stimulus to
all major muscle groups. One set of 8-10 exercises that conditions the major muscle groups 23 days per week is recommended. Multiple set regiments may provide greater benefits if time
allows. Most persons should complete 8-12 repetitions of each exercise.” (P. 976).
This guideline is designed for the general population. Some individuals may benefit from the
many other training systems available for resistance training. Additional information is available
on the various training systems commonly used for resistance training. Descriptions are provided
on the various ways that exercises can be ordered in a workout (e.g. Supersets, Pre-Exhaust,
Circuit, Giant Sets, Blitz etc…). Information is also provided on the various ways that repetitions
and sets can be organized to alter the training stimulus (e.g. multiple set, Oxford, DeLorme,
Pyramids, Point of Failure etc…). Click on the desired icon below to access this supplemental
information:
•
Order of Exercises
•
Format of Repetitions
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 14
Web11-10: Creatine Supplementation (p. 182)
Creatine is a nutrient involved in the production of energy in the body. The concept behind
creatine supplementation is based on the idea that additional creatine intake will make more
creatine available in the body cells for energy producution, and therefore increase the ability of
the body to do work.
Creatine supplementation has been shown to increase intramuscular, total-, free-, and
phosphocreatine levels. Phosophocreatine is a major source of muscle energy for short-term,
high-intensity exercise that lasts approximately 2-30 seconds. Creatine supplementation has not
been consistently shown to increase performance in exercises requiring the use of the anaerobic
glycolysis and aerobic glycolysis energy systems. More research in this area is needed and is
currently being conducted. Some studies have found that creatine supplementation has increased
performance in exercise that is short-term, and high intensity. This type of exercise utilizes the
ATP-PC energy system and has a duration of <30 seconds.
Creatine supplementation has been shown to increase overall body mass. Probably due to water
retention. When used chronically, with resistance exercise increases in lean body mass have been
seen. More research is needed in this area also. Based on current research, the use of creatine for
up to 8-weeks has not been associated with major health risks. Because it is a legal supplement
it is currently used by many athletes.
Source:
Williams, M., and J.D. Branch. (1998). Creatine supplementation and exercise performance: an
update. Journal of the American College of Nutrition, Vol. 17 No. 3, 216-234.
Web Review - Chapter 11 – pg. 15
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web11-11: Body Weight Test for Strength (p. 185)
The Body Weight test provides a way to assess general strength without the use of any special
equipment. The test includes five different “stunts”, each of which is progressively harder than
the previous one. The highest exercise that you can complete, the greater your strength. Start
with the highest one that you think you can do. If you complete it, try the next one. Points can be
used to tally your total score if you choose to use a combined score on all tests. The tests are
described below in order of difficulty.
One bent knee push up,
keeping your body
straight and rigid. Bend
elbows until chest or nose
touches floor.
(Males = 0 , Females = 3)
One straight leg push up,
keeping your body rigid.
(Males = 3 , Females = 6)
#1
#2
One declined push up
(straight leg push-up),
keep your body rigid and
your feet on the bench.
(Males = 6 , Females = 8)
One partner push up, same
as #2 but have partner do a
push up at the same time.
(Males = 8, Females = 10)
#3
One one armed push up.
Same as #2, except use only
one arm.
(Males = 10, Females = 12)
#5
#4
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 16
Web11-12: Self Assessments of Muscular Fitness (p. 185)
Click on the appropriate icon below for further information on assessments of muscular strength
or endurance. The subsequent pages specifically demonstrate the assessments used in labs 11A
and 11B.
•
•
Muscular Strength
Muscular Endurance
Web Review - Chapter 11 – pg. 17
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web11-13: Elastic Band Resistance Exercises (p. 185)
A variety of resistance exercises can be performed without the need for expensive equipment.
This page provides hyperlinks to some graphic and text descriptions of various exercises that can
be completed with basic “rubber band” equipment. These bands are used by many physical
therapists and are available through medical supply companies. One common brand is known as
“Thera-band”. Click on the name of the exercises below to see a description and larger image of
each exercise.
1
.
2
.
3
.
1. Chest Press
4
.
2. Shoulder Press
3. Shoulder Extension
4. Arm Pullover
5. Bicep Curl
5
.
9
.
6
.
1
0.
7
.
8
.
6. Tricep Press
7. Leg Adduction
8. Leg Abduction
9. Leg Curl
1
1.
1
2.
10. Hip Extension
11. Squat
12. Hip Flexion
Concepts of Fitness and Wellness / Concepts of Physical Fitness
Web Review - Chapter 11 – pg. 18
Web11-14: Supplemental Readings (p. 187)

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
American College of Sports Medicine. Exercise and Physical Activity for Older Adults. Medicine and Science
in Sports and Exercise. Medicine and Science in Sports and Exercise, 30(6),(1998):992.

Baechle, T., & R. Earle. Fitness Weight Training. Champaign, IL: Human Kinetics Publishers, 1995.

Bartels, R.L. “Weight Training: How to Lift and Eat for Strength and Power.” Physician and Sportsmedicine
20(1992):233–34.

Brill, P. A., Macera, C. A., Davis, D. R. Blair, S. N., & Gordon, N. Muscular strength and physical function.
Medicine and Science in Sports and Exercise. 32(2), 412-416, 2000.

Ebbens, W. P., & R. L. Jensen. Strength Training for Women. Physician and Sports Medicine. 26(5)(1998):86.

Feigenbaum, M. S. & M. L. Pollock. Strength Training: Rationale for Current Guidelines for Adult Fitness
Programs. Physician and Sports Medicine. 25(2)(1997):44.

Feignebaum, M . S. & M. L. Pollock. Prescription of Resistance Training for Health and Disease. Medicine and
Science in Sports and Exercise, 31(1),(1999):38.

Ferenchick, G.S., et al. “Steroids and Cardiomyopathy: How Strong a Connection?” Physician and
Sportsmedicine 19(1991):107–10.

Fleck, S.J. “Cardiovascular Adaptations to Resistance Training.” Medicine and Science in Sports and Exercise
20(1988):Supplement, 146.

Fleck, S.J., & W.J. Kraemer. “Resistance Training: Basic Principles (Part 1 of 4).” Physician and
Sportsmedicine 16(1988):160.

Fleck, S.J., & W.J. Kraemer. “Resistance Training: Physiological Responses and Adaptations (Part 2 of 4).” The
Physician and Sportsmedicine 16(1988):108.

Fleck, S.J., & W.J. Kraemer. “Resistance Training: Physiological Responses (Part 3 of 4).” The Physician and
Sportsmedicine 16(1988):63.

Fleck, S.J., & W.J. Kraemer. “Resistance Training: Exercise Prescription (Part 4 of 4).” Physician and
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
Franklin, B. A. Pumping Iron: Rationale, Benefits, Safety, and Prescription. ACSM’s Health and Fitness
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

Franks, B. D., et al. Physical Activity Intensity: How Much Is Enough? ACSM’s Health
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
Howley, E. T. & Franks, B. D. Health fitness Instructor’s Handbook (3rd ed.). Champaign, IL: Human Kinetics,
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
Jones, C.S., Christenson, C. and Young, M. Weight Training Injury Trends: A 20 year survey. The Physician
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and Sports Medicine 28(7), 2000.

Kamber, M. et al. Creatine Supplementation—Part 1: performance, clinical chemistry, and muscle volume.
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
King, D.S., Sharp, R.L. Vukovich, M.D., Brown, G.A., Reifenrath, T.A., Uhl, N.L., Parsons, K.A. Effect of oral
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
Mujika, I., Padilla, S., Ibanez, J., Izquierdom M., & Gorostiaga, E. Creatine supplementation and sprint
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
Payne, V. G. et al. Resistance Training in Children and Youth: A Meta Analysis. ACSM’s Health and Fitness.
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
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
Physician and Sportsmedicine. Androstenedione et al: Nonprescription Steroids. Physician and Sports
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
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
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
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
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
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
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
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
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
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
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
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
Wescott, W. L. & T. R. Baechle. Strength Training for Seniors. Champaign, IL: Human Kinetics, 1999.

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
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
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
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
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
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