get fit stay well chapter 4
DESCRIPTION
Get Fit Stay Well 2ETRANSCRIPT
Chapter 4 Lecture
Building
Muscular Strength
& Endurance
© 2013 Pearson Education, Inc.
Learning Outcomes
• Explain how muscular strength and muscular endurance relate to lifelong fitness and wellness.
• Identify key skeletal muscle structures and explain how they work together to allow for basic muscle function.
• Articulate the fitness and wellness improvements you can make with regular resistance training.
• Evaluate your changes in muscle fitness over time by assessing your muscular strength and muscular endurance at regular intervals.
© 2013 Pearson Education, Inc.
Learning Outcomes continued
• Set and work toward appropriate muscular fitness goals
• Implement a safe and effective resistance training
exercise program compatible with your goals and
lifestyle.
• Observe safety precautions when resistance training.
• Incorporate strategies to avoid the risks associated with
supplement use.
© 2013 Pearson Education, Inc.
Terms
• Muscular fitness
– The ability of your musculoskeletal system to perform daily and recreational activities without undue fatigue
• Muscular strength – The ability of a muscle or group of muscles to contract with
maximal force
• Muscular endurance – The ability of a muscle to contract repeatedly over an extended
period of time
• Resistance training (weight training) – Putting measured stress on the musculoskeletal system,
resulting in greater strength and endurance
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How Do My Muscles Work?
• Three basic muscle types:
– Skeletal muscle (voluntary)
• Allows movement and generates body heat
– Cardiac muscle (involuntary)
• Exists only in the heart; helps pump blood
– Smooth muscle (involuntary)
• Lines internal organs and moves food
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How Do My Muscles Work? continued
• Skeletal muscle consists of:
– Tendons (connective tissue)
– Muscle fibers (individual muscle cells)
– Myofibrils (strands containing protein filaments)
• Two types of muscle fibers:
– Slow-twitch: oxygen dependent; contract slowly but for longer
periods without fatigue
– Fast-twitch: not oxygen dependent; contract faster but tire more
quickly
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Parts of a Muscle
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Motor Units and Muscle Contraction
Strength
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How Do My Muscles Work? continued
• Three primary types of muscle contraction:
– Isotonic (consistent muscle tension)
• Concentric
• Eccentric
– Isometric (consistent muscle lengthening)
– Isokinetic (consistent muscle contraction speed)
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Isotonic and Isometric Contractions
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How Can Resistance Training Improve
My Fitness and Wellness?
• Regular resistance training…
– Increases strength
• Neural improvements
• Muscle size
– Increases muscular endurance
– Improves body composition, weight management,
and body image
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How Can Resistance Training Improve
My Fitness and Wellness? continued
• Regular resistance training…
– Strengthens bones and protects against injury
– Helps maintain functioning with aging
– Reduces cardiovascular disease risk
– Enhances sports performance
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Physiological Changes from Resistance
Training
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Age-Related Muscle Loss
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How Can I Assess My
Muscular Strength and Endurance?
• 1 RM (repetition maximum) tests
– The most common strength measurement tool
– Must get medical clearance to lift weights
– Use Lab 4.1 to get started
• Grip strength test
– Also a common muscular strength measurement
– Uses a grip strength dynamometer (equipment)
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How Can I Assess My
Muscular Strength and Endurance? continued
• 20 RM (repetition maximum) tests
– Can use any weight-training exercise
– Useful for setting endurance goals
– Use Lab 4.2 to get started
• Calisthenic tests
– Conditioning exercises using body weight
– Sit-ups, curl-ups, pull-ups, push-ups, etc.
– Use Lab 4.2 to get started
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How Can I Design My Own
Resistance-Training Program?
• Set appropriate muscular fitness goals.
– Use SMART goal guidelines
• Specific, measurable, action-oriented, realistic, time-based
– Appearance-based goals • Be sure to include ways to measure progress.
• Be wary of unrealistic expectations.
– Function-based goals • Include specific goals for function increases.
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How Can I Design My Own
Resistance-Training Program? continued
• Explore your equipment options.
– Machines
– Free Weights
– Alternate Equipment
• Resistance bands, etc.
– No-Equipment Training
• Calisthenics, e.g.
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Machine-Weight vs. Free-Weight Training
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How Can I Design My Own
Resistance-Training Program? continued
• Understand the different types of resistance-training programs.
– Traditional weight training • Uses sets and repetitions
• Circuit weight training: relies on principle of specificity
– Plyometrics and sports training • Used more by athletes than by casual exercisers
• Plyometrics mimic quick, explosive sport actions
• Power lifting
• Speed and agility drills
– Whole-body exercise programs
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How Can I Design My Own
Resistance-Training Program? continued
• Learn and apply FITT principles:
– Frequency
• How often you train each week
– Intensity • Resistance
• Overload
– Time • Number of sets and repetitions per session
– Type • Selecting appropriate exercises
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Guidelines for Resistance Training
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Repetitions vs. Resistance
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Fitness Flowchart
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Muscle Anatomy
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How Can I Design My Own
Resistance-Training Program? continued
• What if you don't reach your goals?
– Track your progress.
• Use a log or journal.
• Lab 4.4 can help you get started.
– Evaluate and redesign your program as needed.
• Good times to revisit the program include:
– Target completion date
– When you feel you're not progressing
– When you experience overtraining fatigue or injury
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What Precautions Should I Take to Avoid
Resistance-Training Injuries?
• Follow basic weight-training guidelines.
– Start conservatively.
– Follow the "10 percent rule."
– Proceed gradually.
• Be sure to warm up and cool down properly.
– Include both general and specific warm-ups.
– Include light stretching.
© 2013 Pearson Education, Inc.
What Precautions Should I Take to Avoid
Resistance-Training Injuries? continued
• Know how to train with weights safely.
– Use a spotter.
– Move slowly and with control.
• Get advice from a qualified exercise professional.
– Look for certified, experienced trainers.
• Persons with disabilities may have different
weight-training guidelines. – These will vary for different individuals and needs.
– Get medical clearance.
– Locate reputable resources for information.
© 2013 Pearson Education, Inc.
Is It Risky to Use Supplements
for Muscular Fitness?
• Ergogenic aids – Dietary supplements marketed as promoting muscle
conditioning (also called performance aids)
– Unproven for safety and effectiveness
– Can include controlled substances such as anabolic steroids
• Anabolic steroids – Synthetic drugs related to testosterone
– Sometimes used illegally for performance enhancement
– Induce serious negative side effects
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Is It Risky to Use Supplements
for Muscular Fitness? continued
• Creatine – Legal supplement containing amino acids
– Should be taken only at recommended levels
– Few side effects reported, but long-term effects unknown
• Adrenal androgens (DHEA, androstenedione) – The body's most common hormone
– Acts as a weak steroid
– No proof of safety or effectiveness
– Can cause serious side effects
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Is It Risky to Use Supplements
for Muscular Fitness? continued
• Growth hormone (GH) – Produced naturally by pituitary gland
– Produced synthetically for medical use
– Serious side effects of illegal use include irreversible bone growth, cardiovascular disease risks, and reduced sexual capacity
• Amino acid and protein supplements – Used in hopes of enhancing muscle development
– Evidence of effectiveness is mixed
– Large doses can create imbalances and are dangerous to people with liver/kidney disease