Student Study Guide
Chapter 14: Achieving Muscular Fitness
1. What are some benefits of achieving muscular fitness?
• 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 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, lift lighter weights doing 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).
7. 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?
• 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.