Personalized Health Fitness Notes Chapter 4 PDF

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Personalized Health Fitness Chapter 4: Muscular Strength and Endurance

Basic Muscle Physiology and the Effects of Strength Training  Muscles make up more than 40% of body mass  Muscular strength and endurance are vital to health, wellness, and overall quality of life  Muscle fiber: single muscle cell, usually classified according to strength, speed of contraction, and energy source  Myofibrils: protein structures that make up muscle fibers  Hypertrophy: increased size of muscle fiber  Atrophy: decrease in size of muscle fiber  Hyperplasia: increase in number of muscle fibers  Slow-twitch fibers: red muscle fibers that are fatigue-resistant but have a slow contraction speed and a lower capacity for tension  Fast-twitch fibers: white muscle fibers that contract rapidly and forcefully but fatigue quickly  Power: ability to exert force rapidly  Motor unit: a motor nerve (one that initiates movement) connected to one or more muscle fibers  Muscle learning: improvement in the body’s ability to recruit motor units, brought about through strength training  Strength training helps prevent and manage cardiovascular disease (CVD) and diabetes  Improves glucose metabolism  Increases maximal oxygen consumption  Reduces blood pressure  Increases HDL cholesterol and reduces LDL cholesterol  Improves blood vessel health Assessing Muscular Strength and Endurance  Repetition maximum (RM): maximum amount of resistance that can be moved a specified number of times  1-RM is the maximum amount of weight that can be lifted one time; 5-RM is the maximum weight that can be lifted five times  Repetitions: number of times an exercise is performed during one set Benefits of Muscular Strength and Endurance  Key terms:  Tendon: tough band of fibrous tissue; connects a muscle to a bone or other body part and transmits force exerted by muscle  Ligament: tough band of tissue; connects ends of bones or supports organs  Cartilage: tough, resilient tissue that acts as a cushion between the bones in a joint  Testosterone: principal male hormone responsible for secondary sex characteristics and increasing muscle size

Personalized Health Fitness Chapter 4: Muscular Strength and Endurance

Creating a Successful Strength Training Program  Stressed muscles adapt and improve  The type of adaptation depends on the type of stress  Static versus Dynamic Strength Training Exercises  Static (isometric) exercise: exercise causing a muscle contraction without a change in the muscle’s length or a joint’s angle  Dynamic (isotonic) exercise: exercise causing a muscle contraction and a change in the muscle length  Concentric muscle (miometric) contraction: muscle applies enough force to overcome resistance and shortens as it contracts  Eccentric muscle (pliometric) contraction: resistance is greater than the force applied by the muscle and the muscle lengthens as it contracts  Constant and variable resistance  Constant resistance exercise: type of dynamic exercise that uses a constant load throughout a joint’s entire range of motion  Variable resistance exercise: type of dynamic exercise that uses a changing load, providing a maximum load throughout the joint’s entire range of motion  Other dynamic exercise techniques  Eccentric (pliometric) loading: placing load on the muscle while it is lengthening  Plyometrics: rapid stretching of a muscle group undergoing eccentric stress (the muscle is exerting force while it lengthens), followed by a rapid concentric contraction  Speed loading: moving a load as rapidly as possible  Kettlebell: a type of speed loading using an iron ball with a connected handle; highly ballistic  Isokinetic: the application of force at a constant speed against an equal force  Static exercises require no equipment, build strength rapidly, and are useful for rehabilitating joints  Dynamic exercises can be performed with or without equipment  The type of exercise will depend upon individual goals, preferences, and access to equipment.  Weight Machines, Free Weights, and Body Weight Exercises  Machines are safe, convenient, and easy to use  Many machines provide support for the back  Free weights require more care; strengthen the body for life and sports  Spotter: a person who assists with a weight training exercise done with free weights  Body weight exercise: “train movement and not muscles”  Other Training Methods and Types of Equipment

Personalized Health Fitness Chapter 4: Muscular Strength and Endurance

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Resistance bands Exercise (stability) balls Vibration training Pilates Medicine balls, suspension training, stones, and carrying exercises Power-based conditioning programs

The Pros and Cons of Stability Balls  PROS  Stability balls activate muscle and nerve groups that might not otherwise get involved in a particular exercise.  Some exercises, such as the stir the pot exercise, can enhance the stability of supporting joints throughout the body.  Stability balls can be useful for some older adults because they require balance and can enhance overall stability.  Stability balls add variety and challenge to a workout  CONS  Muscle activation when training on unstable surfaces is less effective than traditional training for building strength in muscle groups responsible for a movement or in trunk-stabilizing muscle groups.  Some exercises (such as curl-ups) can be more stressful to certain joints and muscles and promote back or shoulder pain in susceptible people.  Falling off an unstable surface, especially while holding weights, can cause serious injury. Applying the FITT Principle:  Frequency of exercise  ACSM recommends two or more non-consecutive days a week for weight training  Allow at least one day of rest  Intensity of exercise: amount of resistance  Resistance: amount of weight lifted determines the way the body adapts  For endurance, choose 40–60% of your maximum 1 RM to perform more reps  ¡Time of exercise: repetitions and sets  To improve fitness, you must perform enough repetitions to fatigue your muscles  Set: group of repetitions followed by rest  The length of a rest interval depends on the amount of resistance  Possible signs of overtraining include a lack of progress, chronic fatigue, decreased coordination, and chronic muscle soreness  Type or mode of exercise  A complete weight training program works all the major muscle groups  Important to balance exercises between antagonistic muscle groups

Personalized Health Fitness Chapter 4: Muscular Strength and Endurance

 Exercise the large-muscle groups first and then the small-muscle groups  Order exercises to work opposing muscle groups in sequence  The Warm-Up and Cool-Down  Do a general warm-up and a specific warm-up for the exercises by doing repetitions with lighter weights  For cool-down, relax for 5 to 10 minutes after exercising  Post-exercise stretching may prevent post-exercise soreness Getting Started and Making Progress  Begin training by choosing a weight you can easily move through 8 to 12 repetitions for one set  Gradually add weight and sets until you can perform 1 to 3 sets of 8 to 12 repetitions for each exercise  As you progress, add weight according to the “two-for-two” rule  Expect to improve rapidly during the first 6–10 weeks  After that, gains come more slowly The FITT principle for a strength training workout  For each workout, complete 8 to 10 of the following exercises, beginning with a 5-10 minute warm-up and ending with a 5-10 minute cool-down:  Bench press: Develops chest, shoulders, triceps  Pull-ups: Develops lats, biceps  Shoulder press: Develops shoulders, trapezius, triceps  Upright rowing: Develops deltoids, trapezius  Biceps curls: Develops biceps  Lateral raises: Develops shoulders  Squats: Develops gluteals, quadriceps  Heel raises: Develops calves  Abdominal curls: Develops abdominals  Spine extensions: Develops Low- and mid-back spine extensors  Side bridges: Develops obliques, quadratus lumborum  Frequency: 2–3 nonconsecutive days per week  Intensity/Resistance: Weights heavy enough to cause muscle fatigue when exercises are performed with good form for the selected number of repetitions  Time: Repetitions: 8–12 of each exercise (10–15 with a lower weight for people over age 50–60); Sets: 1 (doing more than 1 set per exercise may result in faster and greater strength gains); rest 1–2 minutes between exercises.  Type of activity: 8–10 strength training exercises that focus on major muscle groups

Personalized Health Fitness Chapter 4: Muscular Strength and Endurance

More Advanced Strength Training Programs  If you desire greater increases in strength, increase the load and the number of sets and decrease the number of reps  Periodization (cycle training) in which the sets, reps, and intensity of exercise vary, may be useful for gaining strength  Weight Training Safety  Use proper lifting technique  Use spotters and collars with free weights  Be alert for injuries  Report injuries to your instructor or physician  R-I-C-E  Consult a physician if unusual symptoms occur A Caution about Supplements and Drugs  Most substances are ineffective, and many are dangerous  A balanced diet is the best nutritional strategy  Performance aids:  Adrenal androgens  Amino acids  Amphetamines  Anabolic steroids  Caffeine  Creatine monohydrate  Diuretics  Energy drinks  Erythropoietin  Ginseng  Growth hormone  Beta-hydroxy beta-methyl butyrate (HMB)  Insulin  “Metabolic optimizing” meals  Nitric acid boosters  Protein, amino acids, polypeptide supplements Weight Training Exercises  Body weight  Air squats  Lunges  Burpees with a push-up  Curl-up or crunch  Spine extension (“Bird Dog”)  Isometric side bridge  Thrusters  Overhead squats  Front plank  Push-ups

Personalized Health Fitness Chapter 4: Muscular Strength and Endurance

 Free weights  Bench press  Pull-up  Shoulder press (overhead or military press)  Upright rowing  Biceps curl  Lateral raise  Squat  Heel raise  Kettlebell swing  Kettlebell one-arm snatch  Kettlebell or dumbbell carry (suitcase carry)  Weight machines  Bench press (chest or vertical press) weight machines  Lat pull  Assisted pull-up  Overhead press (shoulder press)  Biceps curl  Pullover  Lateral raise  Triceps extension  Assisted dip  Leg press  Leg extension (knee extension)  Seated leg curl  Heel raise...