Fitness for Life
Muscular Fitness
Objectives for this unit
1) Discuss some of the benefits of strength or resistance training.
2) Describe the difference between muscular strength and muscular endurance.
3) Understand the differences between the three basic types of muscular contractions
(isotonic, isometric, and isokinetic).
4) Perform a muscular strength self-assessment and participate in a muscular
strength workout.
5) Perform a muscular endurance self-assessment and participate in a muscular
endurance workout.
6) Understand some strength training myths.
7) Explain special precautions that should be taken by preteens and teens when
strength training--to prevent injury.
8) Understand the risks and dangers in steroid use.
9) Discuss how the FITT principles can be used to improve muscular fitness.
Assignments related to
this unit
04.2.1 Muscular Endurance Assessment
04.2.2 Muscular Endurance Workout
04.3 Muscle Fitness
04.3.1 Activity log 5
04.4.1 Muscular Strength Assessment
04.5.1 Muscular Strength Workout
04.6 Circuit Training Workout
04.6.1 Activity log 6
Muscular strength and endurance are important
components of health related fitness because
they can help you stay "injury-free" and prevent
some health problems (example: neck and lower
back pain).
US Navy photo, Wikimedia Commons, public domain
Muscular strength and endurance can also
help you maintain bone strength, and can
help to improve your fitness level and sport
performance.
Image from George Stepanek, Wikimedia Commons, CC Share-Alike license
You can develop either muscular strength or
muscular endurance with resistance training, but
each requires a slightly different type of
program. It is important to know the difference
between these types of programs because a
football player and a cross-country runner need
different resistance training programs.
Therefore, to help you develop a program that
meets your needs, it is important to distinguish
between these two concepts and decide which
program is best for you.
Muscular Strength
is the maximum amount of weight you can lift one
time. Muscular strength enables you to perform many
sports more effectively, and it enables you to lift and
push heavy objects without as much fatigue.
Additionally, individuals who are strong reduce their
chance of having a back injury.
After a few weeks of training, muscles get bigger, a
process known as hypertrophy.
Muscular strength
cont’d.
Usually when people lift to develop
muscular strength, they will lift heavier
weight and perform fewer repetitions.
Muscular endurance
is the amount of weight that you can lift repeatedly
over time. It is also the ability to contract the
muscles many times without tiring, or to hold one
contraction for a long time.
Muscular endurance
cont’d.
When lifting for endurance
training, most individuals will lift
lighter weights and perform more
repetitions.
Core strength
The "core" actually consists of many different
muscles that stabilize the spine and pelvis and run
the entire length of the torso. These muscles
stabilize the spine, pelvis and shoulder and provide
a solid foundation for movement in the extremities.
These muscles help control movements, transfer
energy, shift body weight and move in any
direction. A strong core distributes the stresses of
weight-bearing and protects the back.
Why is strength training
important?
1. Improves posture
2. Improves appearance/look slimmer
3. Reduces fatigue
4. Helps to avoid back pain
5. Prevents injury and soreness
6. Stronger heart
7. Improves flexibility
8. Improves muscle and bone strength
9. Increases metabolic rate – more calories burned
10. More energy and better health
Muscle vs. Fat
Five pounds of muscle is half the
size of five pounds of fat.
The more muscle you have,
the more likely you are to
burn fat.
Fat is burned by the
muscle.
Fat loss will be greater if both exercise and
weight lifting methods are executed. Muscle
cells burn the most calories; they are
responsible for 90 percent of the calories we
burn every day.
Muscle cells make up most of our lean body
weight and this accounts for a large proportion
of energy burned in our basal metabolic rate.
Muscle fiber types
Fast Twitch - Contract at a fast rate and have
great strength but very little endurance.
Needed for sprinters, jumpers, throwers….
Slow Twitch - Contract at a slow rate and have
great endurance. Needed for endurance
runners, cyclists, cross country ski racers….
Myths about weight
training
No Pain, No Gain – Incorrect. You should not hurt
when lifting. Lift to fatigue, but not pain.
Women will become muscle bound – No. 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).
If I stop lifting, muscle will turn into fat – Wrong.
Muscle will decrease in size and strength, but will
not turn into fat.
Three ways to develop
strength
Isometric, Isotonic, & Isokinetic
Isometric is a muscle contraction in which no
movement occurs. The length of the muscle
remains constant under tension.
Isotonic is a muscle contraction that pulls on
the bones and produces movement. Most types
of lifting would be considered isotonic.
Isokinetic is an exercise that regulates the resistance
and/or speed of movement through a full range of joint
movement. (Special machines are generally used to help
build and rehabilitate muscle).
What are sets and
reps?
Sets are a group of repetitions of a
specific exercise. Each set should be
followed by a period of rest before
another is performed.
Reps are repetitions: the number of
consecutive times you perform an
exercise.
Training principles:
FITT
Frequency, Intensity, Time, Type
Frequency:
How often should you lift?
You should lift no more than 3-5 times a week.
Be sure to allow 48 hours of rest for each muscle
group between lifting schedules.
Intensity:
When starting an exercise program,
you should focus on building
muscular endurance. This means
lifting 11-25 repetitions using light to
moderate weights (60% of your max
or less) and resting 60 seconds
between sets. For building
muscular strength , you should lift 210 repetitions using heavier weights
(70% of your max or more) and
taking frequent rest breaks that can
last as long as two minutes.
Time:
How many reps and sets you complete
FITT cont’d.
How you lift and how long you lift will depend on your individual
program.
Examples: A strength program may consist of three sets of 6-8
repetitions. An endurance program may consist of three sets of 1220 repetitions.
Type:
There are numerous types and ways to lift weights. Following are a few
examples:
Circuit Training
is designed so that individuals can work on both muscular strength and
cardiovascular fitness. The workout is set up so that one performs a strength
training activity for 30 to 60 seconds, an aerobic activity for 30 to 60 seconds,
and then rests for 10-15 seconds. The individual rotates through several
stations until a full body workout is obtained. The benefit of this type of
training is that it maximizes workout time. One can spend 30-40 minutes on
a circuit training program and obtain muscular strength and cardiovascular
benefits.
Sport specific training
is a program designed so that the exercises you
perform are similar to the movements required in your
sport. For example, you can design dumbbell or
pulley movements that mimic a golf swing or a
baseball throw. As pictured below, a triceps extension
can mimic a basketball shot.
Image from Everkinetic, Wikimedia Commons, CC Share-Alike license
Super slow training
Super-Slow Training - Super Slow can be done
several ways. Many will do only one to two sets of an
exercise with 5-10 slow reps that move at a count of 5
up, then 5 down or 10 up, then 10 down.
Because of the slow motion, your form has to be
strict, and being so slow you really have no choice
but to keep attention on your training. This is one of
the most effective programs to date—especially for
those who are short on time—because it only
requires one set (due to the high intensity of each
set).
Pyramid training
requires that you warm up with a light set, then start the
workout with a set using light weight and high
repetitions. As the workout progresses through three to five
sets, more weight is added and the number of repetitions
completed is lessened. Then, the process is reversed such
that weight is removed and more repetitions are completed.
Image from Max Gattringer, Wikimedia Commons, public domain
A
split training routine
Commonly used by body builders, this technique
enables you to work body parts harder than
normal. An example of a split training routine is to
perform upper body lifts (biceps, chest, triceps,
shoulders) on Mondays and Thursdays and lower
body lifts (quadriceps, hamstrings, calves) on
Tuesdays and Fridays. Wednesday is a rest day.
Principle of progression
Always progress slowly and
gradually. As you develop strength,
you can begin to add weight to your
lifts. Never try to lift more than you
are capable of without a spotter.
Principle of specificity
Each lift will strengthen only those muscles
involved.
Design a program that is specific to you and your
fitness goals. Balance your body. Be sure to lift both
upper and lower, and front to back.
Safety considerations
a) Always warm up and cool down. It is especially important to warm up
properly before attempting heavy lifting.
b) Always start with endurance lifting until you build up strength.
c) ALWAYS use a spotter when lifting free weights.
d) Check your surroundings and your equipment prior to starting a lift.
e) Always take the weights off a bar or rack when you are finished.
f) Don't joke around in the weight room as your failure to spot properly
could result in serious injury.
g) Perform all lifts slowly to minimize injury risk.
h) Always use proper form and technique….no bouncing or jerking
movements.
i) Don't hold your breath while lifting.
j) Go through complete range of motion, and progressively increase the
workload as you gain strength.
Along with the facts provided above,
there are several myths related to weight
training. Everyone seems to be
searching for the ultimate "pill" or
"powder" that will make their muscles
grow and their fat disappear.
Unfortunately, there are no "quick
fixes" for building muscular strength
and endurance. The best way to do this
is to follow a sound training program
under the guidance of a knowledgeable
teacher, coach, or trainer.
One way that high school students and athletes attempt to
build muscle is by using anabolic steroids. Anabolic
steroids are drugs that mimic the naturally occurring male
hormone, testosterone. Steroids, although tempting, are
illegal without a doctor's prescription, and they are
potentially dangerous to your long-term health.
Some of the side effects possible with steroid use include
severe acne, baldness, stunted growth, high blood
pressure, increased risk of cancer, and irritability, mood
swings, and violence. In men, steroids can cause a
reduced sperm count, shrunken testicles, enlarged
breasts, and impotence. In women, steroids can cause a
deepened voice, dark facial hair, reduced breasts, and an
irregular menstrual cycle.
Build muscles and
strength
Muscular fitness can enhance many
aspects of your life and sports
performance. Do it safely and
naturally as the results are endless,
and can benefit you for a lifetime.
Key Vocabulary
Anabolic steroids are drugs that mimic the naturally occurring male hormone,
testosterone.
Circuit Training is a type of strength training program that works on muscular
strength and cardiovascular fitness with a single exercise bout.
Core Training is a program that uses stability balls, medicine balls and wobble
boards to develop the body's core muscles (e.g., those of the torso that stabilize the
spine).
Fast Twitch (white muscle fibers) contract quickly allowing for explosive muscular
contractions (anaerobic activities such as sprinting, jumping, etc.) These fibers
fatigue easily.
Hypertrophy refers to muscle cells growing larger as a result of strength training.
Isometric refers to training when muscles do not move through the full range of
motion. Individuals hold a muscle tense at a specific angle of contraction for an
extended period of time.
Isotonic is a muscle contraction that occurs when muscles and joints move through
a full range of motion.
Isokinetic refers to training that involves the use of specialized equipment that
increases the force against a muscle as force is applied to the machine.
Key vocabulary cont’d.
Muscular endurance is the amount of weight that you can lift repeatedly over time.
Muscular strength is the maximum amount of weight you can lift one time.
Slow Twitch (red muscle fibers) are rich with blood supply. They are slow to contract,
but have the ability to continue contracting for long periods of time. They handle
cardiovascular or aerobic activities (like running, swimming, cycling, etc.)
Pyramid Training requires that you warm up with a set using light weight and high
repetitions and then start the workout with a set using light weight and high
repetitions. As the workout progresses through 3 to 5 sets, more weight is added and
the number of repetitions completed is lowered.
Reps are the number of times you lift something.
Sets are groups of repetitions.
Split Training is lifting all upper body one day, and all lower body the next day allowing
you to lift more often.
Sport Specific Training is a program designed so that the exercises you perform are
similar to the movements required in your sport.
Super-Slow Training is a type of training whereby the exerciser takes 10 seconds to lift
the weight and 4 seconds to lower the weight.