corbin14e ch10 (1)

11Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e

Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e

Section III: Concept 10Section III: Concept 10

Muscle Fitness and Muscle Fitness and Resistance ExercisesResistance Exercises

All rights All rights reservedreserved

Anatomical Graphics from: Essentials of Human Anatomy and Physiology. McGraw-Hill, 1998

Progressive resistance exercise promotes muscle fitness that Progressive resistance exercise promotes muscle fitness that permits efficient and effective movement, contributes to ease permits efficient and effective movement, contributes to ease

and economy of muscular effort, promotes successful and economy of muscular effort, promotes successful performance, and lowers susceptibility to some types of performance, and lowers susceptibility to some types of injuries, musculoskeletal problems, and some illnesses.injuries, musculoskeletal problems, and some illnesses.


TerminologyTerminology

Weight trainingWeight training

Progressive Resistance Exercise Progressive Resistance Exercise (PRE)(PRE)

Weight liftingWeight lifting

PowerliftingPowerlifting

BodybuildingBodybuilding


Muscular StrengthMuscular Strength

Able to lift a Able to lift a heavy weightheavy weight

Able to exert Able to exert a great force a great force

Lab 10a InfoLab 10a Info


Muscular EnduranceMuscular Endurance

Able to Able to perform perform repeated repeated muscular muscular contractionscontractions

Lab 10b InfoLab 10b Info


Note: These drugs are Note: These drugs are highly dangerous and highly dangerous and have permanent and lifehave permanent and lifethreatening threatening consequences consequences (see future slide)(see future slide)

Factors Influencing Factors Influencing StrengthStrength

Type of muscle tissueType of muscle tissue

GenderGender

AgeAge

Anatomy (leverage)Anatomy (leverage)

DrugsDrugs Anabolic steroidsAnabolic steroids Human growth hormoneHuman growth hormone


Facts about Facts about Resistance TrainingResistance Training

Everyone can gain strength and Everyone can gain strength and enduranceendurance

NOT everyone will improve to the same NOT everyone will improve to the same extent (genetic predisposition)extent (genetic predisposition) Adaptations depend largely on the muscle Adaptations depend largely on the muscle

fibers type distribution. Fast twitch muscle fibers type distribution. Fast twitch muscle fibers adapt more readily. fibers adapt more readily.

See more infoSee more infoon fiber typeson fiber types


Health Benefits of Health Benefits of Muscular FitnessMuscular Fitness

Strength and Strength and muscular muscular endurance promote endurance promote muscular fitness muscular fitness and provide and provide important health important health benefitsbenefits Avoiding back Avoiding back

problemsproblems Good postureGood posture Reducing risks of Reducing risks of

injuryinjury Reducing risks of Reducing risks of

osteoporosisosteoporosis


Other Benefits of Other Benefits of Muscular FitnessMuscular Fitness

Weight controlWeight control

Increased wellnessIncreased wellness

Look goodLook good

Feel goodFeel good

Core strengthCore strength Abdominal, paraspinal Abdominal, paraspinal

(back), gluteal muscles(back), gluteal muscles

Improved performanceImproved performance


Types of PRETypes of PREIsotonic Isotonic (dynamic strength/endurance)(dynamic strength/endurance)

ConcentricConcentric EccentricEccentric PlyometricsPlyometrics

Isometric Isometric (static strength/endurance)(static strength/endurance)

IsokineticIsokineticFunctional balance trainingFunctional balance training Core strength and balanceCore strength and balance

Click for info on concentric and Click for info on concentric and eccentric contractionseccentric contractions


Choice of EquipmentChoice of Equipment

Free WeightsFree Weights

Weight MachinesWeight Machines

There are advantages to both types of equipmentThere are advantages to both types of equipment.

Web10-7 – variable resistance machinesWeb10-7 – variable resistance machines


The FIT Formula Applied to The FIT Formula Applied to Resistance TrainingResistance Training

How often?How often?

What What resistance?resistance?

How many How many sets? sets?


RepetitionsRepetitions

Res

ista

nce

(%

of

1 R

M)

Res

ista

nce

(%

of

1 R

M)

High Load High Load Low RepsLow Reps

Mod Load Mod Load Mod RepsMod Reps

Low LoadLow LoadHigh RepsHigh Reps

Muscular Muscular StrengthStrength

MuscularMuscularEnduranceEndurance

Repetition ContinuumRepetition Continuum


Stimulus for StrengthStimulus for StrengthTarget ZoneTarget Zone

F:F: 2-3 days/wk 2-3 days/wkI :I : 60-80% 1RM) 60-80% 1RM)T:T: 1-3 sets 1-3 sets 3- 8 reps3- 8 reps


Res

ista

nce

(%

of

1 R

M)

Res

ista

nce

(%

of

1 R

M) High Load High Load

Low RepsLow Reps






Stimulus for EnduranceStimulus for Endurance Target ZoneTarget Zone

F:F: every other day every other dayI :I : 40-60% 1RM 40-60% 1RMT:T: 2-5 sets 9-25 reps 2-5 sets 9-25 reps


Res

ista

nce

(%

of

1 R

M)

Res

ista

nce

(%

of

1 R

M)

Low Load Low Load High RepsHigh Reps






F:F: 3 days/week 3 days/week

I:I: 40-60% 1RM 40-60% 1RM 40-50% 1RM 40-50% 1RM >50 years old >50 years old

T:T: 1-3 sets 8-12 reps; 1-3 sets 8-12 reps; 1-3 sets 10-15 reps 1-3 sets 10-15 reps for adults >50 yrs oldfor adults >50 yrs old

Stimulus for Overall Stimulus for Overall Muscle Fitness Muscle Fitness (Target Zone)(Target Zone)


Res

ista

nce

(%

of

1 R

M)

Res

ista

nce

(%

of

1 R

M)







TrainingTrainingPrinciples of PREPrinciples of PRE

OverloadOverload

ProgressionProgression

SpecificitySpecificity

Diminishing ReturnsDiminishing Returns

Rest / RecoveryRest / Recovery

Click icon for info on Click icon for info on the physiology of the physiology of muscle functionmuscle function


Is There Strength in a Bottle?Is There Strength in a Bottle?Taking anabolic steroids is a dangerous way to build muscle fitness and is illegal.

Injuries happen more easily and last longer in people who use steroids.

Androstenedione and THG are not safe alternatives to steroids.Human growth hormone (HGH) may be even more dangerous than anabolic steroids.Creatine use is becoming increasingly popular among people training for strength development.The safety and efficacy of many strength-related dietary supplements are not established.


Guidelines for Safe & Effective Guidelines for Safe & Effective Resistance TrainingResistance Training

Start slowly Start slowly Use good techniqueUse good technique Lift in a controlled mannerLift in a controlled manner Exhale during effortExhale during effort Bring weight down slowlyBring weight down slowly

Allow time for recoveryAllow time for recoveryInclude all body parts and balance Include all body parts and balance strength of antagonistic muscle groupsstrength of antagonistic muscle groupsExpect plateausExpect plateausCustomize program to fit your needsCustomize program to fit your needs


Fallacies about Fallacies about Resistance TrainingResistance Training

See Table 4, p. 189See Table 4, p. 189

No pain - no gainNo pain - no gain

Makes you “muscle bound” Makes you “muscle bound”

Fat can be converted Fat can be converted into muscleinto muscle

Extra muscle turns to fat if not usedExtra muscle turns to fat if not used

Has masculinizing effect on womenHas masculinizing effect on women


Concepts in Concepts in Resistance TrainingResistance Training

"The pump”"The pump”

Strength gainStrength gain

Muscle fatigueMuscle fatigue

Muscle sorenessMuscle soreness

Tone?Tone?

Click for information on a Click for information on a potential cause of potential cause of muscle sorenessmuscle soreness


Click for more info on each topicClick for more info on each topic

Developing a Developing a Resistance Training ProgramResistance Training Program

Set goalsSet goals

Type of programType of program

Choice of Choice of equipmentequipment

Muscle groupsMuscle groups

Order of exercisesOrder of exercises

Format for setsFormat for sets

My ProgramMy Program

Lab 10c/10d InfoLab 10c/10d Info


Web ResourcesWeb Resources

““On the Web” pages for ConceptOn the Web” pages for Concept

Online Learning CenterOnline Learning Center

Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e 2323

Supplemental GraphicsSupplemental Graphics

Lab InformationLab Information

Additional Details Additional Details and Graphics on and Graphics on

Muscle PhysiologyMuscle Physiology


Lab 10a InformationLab 10a InformationEvaluating Muscular Strength (1 RM)Evaluating Muscular Strength (1 RM)

Find bench press and leg press Find bench press and leg press stationsstationsChoose a weight that you can lift less Choose a weight that you can lift less than 10 times before fatiguing. Record than 10 times before fatiguing. Record the exact numberthe exact numberUse chart to estimate 1 RM based on Use chart to estimate 1 RM based on weight and reps to fatigueweight and reps to fatigueCompute relative strength and Compute relative strength and complete rating chartcomplete rating chart

Return to Return to presentationpresentation


Lab 10b InformationLab 10b InformationEvaluating Muscular EnduranceEvaluating Muscular Endurance

Perform push-up, pull-up and flexed-Perform push-up, pull-up and flexed-arm hang exercises - record repetitions arm hang exercises - record repetitions or time or time (flexed-arm hang)(flexed-arm hang)..

Make ratings and describe results Make ratings and describe results based on how you scored and how you based on how you scored and how you thought you would scorethought you would score



Lab 10c-d InformationLab 10c-d InformationPlanning and Logging Your ProgramPlanning and Logging Your Program

Choose exercises that work the major Choose exercises that work the major muscle groups of the body from any of muscle groups of the body from any of the “Basic 8 Exercises”. the “Basic 8 Exercises”. Lab 10c: machine / free weightLab 10c: machine / free weight Lab 10d: calisthenics / isometricsLab 10d: calisthenics / isometrics

Plan days to do exercises for 1 weekPlan days to do exercises for 1 weekMonitor progress using log sheet and Monitor progress using log sheet and describe experiencesdescribe experiences



Muscle Fiber TypesMuscle Fiber Types


Fast Twitch FibersFast Twitch Fibers Stain light in colorStain light in color More anaerobicMore anaerobic Suited to strength and Suited to strength and

speed activityspeed activity

Slow Twitch FibersSlow Twitch Fibers Stain darkStain dark More aerobicMore aerobic Suited to endurance Suited to endurance

activityactivity

Web10-2Web10-2


Sample CalculationSample Calculation

Question: Who’s stronger:Question: Who’s stronger: A: 250 pound person who can lift 200 poundsA: 250 pound person who can lift 200 pounds B: 150 pound person who can lift 175 poundsB: 150 pound person who can lift 175 pounds

Answer: BAnswer: B A: relative strength = 200/250 = .80A: relative strength = 200/250 = .80 B: relative strength = 175/150 = 1.17B: relative strength = 175/150 = 1.17


The amount of weight lifted relative to The amount of weight lifted relative to the person's body weightthe person's body weight

Measured as a ratio: Measured as a ratio:

Relative Strength = Relative Strength = weight lifted weight lifted (lb.) (lb.)

body weight body weight (lb.)(lb.)

Relative StrengthRelative Strength


Structural Damage Structural Damage in Muscle Fibersin Muscle Fibers


The vertical lines are The vertical lines are the “z - lines” that the “z - lines” that define the boundaries define the boundaries of the muscle of the muscle sarcomeresarcomere

Microscopic damage Microscopic damage can lead to disruption can lead to disruption of the z-lines and of the z-lines and contribute to sorenesscontribute to soreness


Physiology of Muscular Physiology of Muscular ContractionsContractions

Origin / InsertionOrigin / Insertion A muscle produces A muscle produces

movement due to movement due to the fact that it the fact that it crosses a joint.crosses a joint.

See next slide to see See next slide to see how a muscle can how a muscle can physiologically shorten.physiologically shorten.


Sliding Filament TheorySliding Filament Theory

Actin/MyosinActin/Myosin Protein filaments Protein filaments

within a muscle within a muscle fiber that slide fiber that slide across each across each other to other to physiologically physiologically shorten the fiber.shorten the fiber.

Web10-1Web10-1

Muscles Muscles Work in Work in PairsPairs

While one While one muscle muscle contracts and contracts and shortens the shortens the opposing opposing muscle group muscle group relaxes and relaxes and lengthenslengthens


Muscle Fibers are Grouped Muscle Fibers are Grouped into Motor Unitsinto Motor Units

A motor A motor unit refers unit refers to a motor to a motor nerve and nerve and the number the number of muscle of muscle fibers that it fibers that it innervatesinnervates


Regulation of Muscle Force Regulation of Muscle Force (Tetany)(Tetany)

When recruited at When recruited at a high frequency, a high frequency, motor units motor units produce a produce a constant level of constant level of force as the force as the individual forces individual forces sum together.sum together.


The “The “All or None” All or None” Law of Law of Muscular ContractionsMuscular Contractions

When a motor unit is stimulated, it When a motor unit is stimulated, it “fires” at 100% of its optimal potential, “fires” at 100% of its optimal potential, or it does not fire at all.or it does not fire at all.

Light loads use few fibers Light loads use few fibers (but at 100%)(but at 100%)

Heavy loads use many fibers Heavy loads use many fibers (also at 100%)(also at 100%)



Setting GoalsSetting Goals

SpecificSpecific

ChallengingChallenging

AttainableAttainable

Goals provide motivation Goals provide motivation and a sense of purposeand a sense of purpose



Type of ProgramType of Program

Muscular strengthMuscular strength

Muscular enduranceMuscular endurance

General muscular fitnessGeneral muscular fitness

The guidelines vary depending on the The guidelines vary depending on the type of program that is desired.type of program that is desired.



Muscle GroupsMuscle Groups

Sport specific trainingSport specific training

Overall muscle balanceOverall muscle balance

Most resistance training programs should Most resistance training programs should include exercises for all major muscle groups.include exercises for all major muscle groups.



Order of ExerciseOrder of Exercise

Large muscle groups firstLarge muscle groups first

Small muscle groups first (pre-exhaust)Small muscle groups first (pre-exhaust)

There are many different ways to There are many different ways to order exercises within a workout.order exercises within a workout.


See Web10-09 for information See Web10-09 for information on different training systemson different training systems


Format for SetsFormat for Sets

Single setsSingle sets

Multiple setsMultiple sets heavy to light (Oxford system)heavy to light (Oxford system) light to heavy (DeLorme system)light to heavy (DeLorme system)

Circuit TrainingCircuit Training

There are many different ways to There are many different ways to format sets within a workout.format sets within a workout.



Types of ContractionsTypes of ContractionsConcentric vs. EccentricConcentric vs. Eccentric

Concentric

(shortening)(shortening) LIFTING

Concentric

LIFTING Eccentric (lengthening)(lengthening) LOWERING

Eccentric

LOWERING

Both phases can build muscle!Both phases can build muscle!


corbin14e ch10 (1)

Health & Medicine

econcepts of physical

e section

e note

e types of pretypes

resistance exercisesresistance

whatwhat resistance

e choice of equipmentchoice

e facts aboutfacts