Chapter 4
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education

See Figure 2.4 Physical Activity Pyramid, page 30

1.
Differentiate between fast twitch and slow twitch muscle fibers.
2.
Define muscular strength and muscular endurance.
3.
Explain the three types of muscle contractions.
4.
Explain benefits of muscular training and causes of differences in strength.
5.
Develop your own opinion on supplements and drugs supported by evidence from the book.
6.
State F.I.T.T. principles for muscular strength, muscular endurance, and general muscle fitness (health) and compare to F.I.T.T. principles for other components of fitness.
7.
Explain resistance training myths and why they are not true.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education


Slow-twitch fibers

Fast-twitch fibers
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education

Muscular Strength
Muscular Endurance

Synonyms
Everyone can gain strength and endurance
NOT everyone will improve to the same extent
Physiological effects

Concentric vs. Eccentric Contractions
Concentric
(shortening)
LIFTING
Eccentric
(lengthening)
LOWERING
Isometric
- No movement takes place
- Used at “sticking points”

Benefits of Muscular Fitness
Improved performance of physical activities
Injury prevention
Improved body composition
Enhanced self-image and quality of life
Improved muscle and bone health with aging
Prevention and management of chronic disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education

Gender
Age
Anatomy
Genetics
Drugs
At what age does strength peak?

Relative
= Weight lifted
Body weight
Absolute = Weight lifted

Increase muscle growth



Anabolic steroids
Growth hormone (HGH)
Androstenedione


IGF-1
Protein & amino acid supplements
Increase intensity and overcome fatigue


Amphetamines
Caffeine
Increase endurance


Erythropoietin
Darbepoetien
Speed recovery from training


Creatine monohydrate
Chromium picolinate

Carbohydrate beverages
Aid weight control




Diethylpropion, phentermine
Caffeine, PPA, ephedra
Dinitrophenol
Diuretics
(See Table 4.2: Performance Aids Marketed to Weight Trainers, page 101)

F requency = days per week
I ntensity = amount of resistance
T ime = number of repetitions and sets
T ype = strength training exercises for all major muscle groups
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4
© McGraw-Hill Higher Education

Strength Endurance Health
F
2-3 days/week every other day 2-3 days/week
I
60-80% 1RM 40-60% 1 RM 60-70% 1 RM
T
1-3 sets, 1-5 reps 2-5 sets, 15-20 reps 1 set, 8-12 reps
T weight training weight training weight training s t
R e 3-5 minutes 1-3 minutes 1-3 minutes

Weight Machines vs. Free Weights

Too much endurance training can cause a loss of strength and power
DOMS
Tone – Quackery???
Weight training safety
Warm up and cool down
Making progress
Advanced strength training programs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 4 © McGraw-Hill Higher Education

No pain - no gain
Makes you “muscle bound”
Fat can be converted into muscle
Extra muscle turns to fat if not used
Has masculinizing effect on women
Extra PRO consumption

Remember the Exercise
Prescription Website for help in designing a program: www.exrx.net

1.
Differentiate between fast twitch and slow twitch muscle fibers.
2.
Define muscular strength and muscular endurance.
3.
Explain the three types of muscle contractions.
4.
Explain benefits of muscular training and causes of differences in strength.
5.
Develop your own opinion on supplements and drugs supported by evidence from the book.
6.
State F.I.T.T. principles for muscular strength, muscular endurance, and general muscle fitness (health) and compare to F.I.T.T. principles for other components of fitness.
7.
Explain resistance training myths and why they are not true.