Student Study Guide
Chapter 14: Achieving Muscular Fitness
1. What are some benefits of achieving muscular fitness?
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Improvement of overall physical fitness
Improved athletic performance
Prevention and rehabilitation of injuries
Increase muscle mass
Increase bone mass
Increase connective tissue thickness
Reduced risk of heart disease, diabetes, and some cancers.
2. What is relative muscular strength?
The body weight in relation to how much weight he or she can lift.
3. How does the principle of frequency apply to strength training?
A minimum of 48 hours is required between workouts to allow the muscle
group recovery time from the work. To strength train every day, work out
different muscle groups on alternate days.
4. How does the principle of intensity apply to muscular strength and
muscular endurance training?
To increase strength, you should lift about 80% of your maximum lift.
To increase endurance, you should lift about 30 to 50% of your maximum lift.
5. How many repetitions should you perform to increase muscular strength
and how many repetitions should you perform to increase muscular
endurance?
Muscular strength – heavy weights weights with few repetitions (80% of the
maximum weight, one set of from 8 to 12 repetitions to muscular failure, with
occasional multiple sets).
Muscular endurance- lighter weights and more repetitions. (30 to 50% of the
maximum weight, three sets of from 12-20 repetitions).
6. How does the principle of progression apply to strength training?
The muscle must lift more each time if it is to become progressively stronger.
Begin with 8 reps at a given weight, increase to 10 or 12, then increase the
weight by 5% and drop back to 8 reps, building again to 10 or 12 before
increasing the weight again. To increase muscular endurance, apply the same
progression only with more repetitions (12-20).
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What does the principle of specificity mean for strength training?
Specificity means working out the exact muscle group you wish to develop. If
you perform an exercise that isolates the muscle you intend to work, you will
achieve greater improvement because the workload will not be shared by other
secondary muscles.
8. Why should you breathe rhythmically while lifting weights?
Holding your breath can cause an increase in internal chest pressure, which
can cause you to faint or damage blood vessels.
9. Why are “spotters” necessary for certain weight lifting exercises?
For safety reasons, to avoid injury, and let the lifter try his or her best effort.
10. What are safety precautions that the spotter should be able to perform?
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Know how the exercise should be performed.
Help improve form when necessary.
Be physically able to assist with the weight.
Use correct lifting techniques.
Communicate with the lifter, assist when necessary.
Know signals for starting and finishing the lift.
Check to make sure weight plates and collars are secure throughout the lift.
11. List the advantages and disadvantages of isometric exercises.
Advantages: They can be performed almost anywhere without elaborate and expensive
equipment.
Disadvantages: Muscular endurance, cardiorespiratory fitness, and flexibility are not
improved. Muscles are not moved through the full range of motion. The accompanying
rise in blood pressure may be harmful for some people.
12. How does isotonic training help increase strength?
Isotonic training helps the muscle get stronger through the entire range of motion of the
joint. However, the tension varies at different points in the muscle movement.
13. What are the benefits of isokinetic exercises?
In isometric exercises, muscle tension is kept at maximum throughout the full range of
muscle movement. Some machines control the velocity of the movement and match the
amount of resistance to the effort put forth by the individual.
14. What is circuit training? What are safety precautions which should be followed
while circuit training?
Six to 20 exercise stations. The weight trainer performs an exercise and then
quickly moves to the next station performing a certain number of repetitions or doing as
many reps as possible during a time period (from 20-60 seconds) at each station. Be
certain all exercises are performed correctly. Make certain seat and weight adjustments
are made and belts fastened (if any). Warm up thoroughly before beginning the circuit.