1	Presentation Package for Concepts of Fitness and Wellness 7e Section III: Concept 10 Muscle Fitness and Resistance Exercises
2	Terminology Weight training Progressive Resistance Exercise (PRE) Weight lifting Powerlifting Bodybuilding
3	Muscular Strength Able to lift a heavy weight Able to exert a great force
4	Muscular Endurance Able to perform repeated muscular contractions
5	Factors Influencing Strength Type of muscle tissue Gender Age Anatomy (leverage) Drugs Anabolic steroids Human growth hormone
6	Facts about Resistance Training Everyone can gain strength and endurance NOT everyone will improve to the same extent (genetic predisposition) Adaptations depend largely on the muscle fibers type distribution. Fast twitch muscle fibers adapt more readily.
7	Health Benefits of Muscular Fitness Strength and muscular endurance promote muscular fitness and provide important health benefits Avoiding back problems Good posture Reducing risks of injury Reducing risks of osteoporosis
8	Other Benefits of Muscular Fitness Weight control Increased wellness Look good Feel good Core strength Abdominal, paraspinal (back), gluteal muscles Improved performance
9	Types of PRE Isotonic (dynamic strength/endurance) Concentric Eccentric Plyometrics Isometric (static strength/endurance) Isokinetic Functional balance training Core strength and balance
10	Choice of Equipment
11	The FIT Formula Applied to Resistance Training How often? What resistance? How many sets?
12	Repetition Continuum
13	Stimulus for Strength Target Zone
14	Stimulus for Endurance Target Zone
15	Stimulus for Overall Muscle Fitness (Target Zone)
16	Training Principles of PRE Overload Progression Specificity Diminishing Returns Rest / Recovery
17	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.
18	Guidelines for Safe & Effective Resistance Training Start slowly Use good technique Lift in a controlled manner Exhale during effort Bring weight down slowly Allow time for recovery Include all body parts and balance strength of antagonistic muscle groups Expect plateaus Customize program to fit your needs
19	Fallacies about Resistance Training See Table 4, p. 189 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
20	Concepts in Resistance Training "The pump” Strength gain Muscle fatigue Muscle soreness Tone?
21	Developing a Resistance Training Program Set goals Type of program Choice of equipment Muscle groups Order of exercises Format for sets
22	Web Resources
23	Supplemental Graphics Lab Information Additional Details and Graphics on Muscle Physiology
24	Lab 10a Information Evaluating Muscular Strength (1 RM) Find bench press and leg press stations Choose a weight that you can lift less than 10 times before fatiguing. Record the exact number Use chart to estimate 1 RM based on weight and reps to fatigue Compute relative strength and complete rating chart
25	Lab 10b Information Evaluating Muscular Endurance Perform push-up, pull-up and flexed-arm hang exercises - record repetitions or time (flexed-arm hang). Make ratings and describe results based on how you scored and how you thought you would score
26	Lab 10c-d Information Planning and Logging Your Program Choose exercises that work the major muscle groups of the body from any of the “Basic 8 Exercises”. Lab 10c: machine / free weight Lab 10d: calisthenics / isometrics Plan days to do exercises for 1 week Monitor progress using log sheet and describe experiences
27	Muscle Fiber Types Fast Twitch Fibers Stain light in color More anaerobic Suited to strength and speed activity Slow Twitch Fibers Stain dark More aerobic Suited to endurance activity
28	Sample Calculation Question: Who’s stronger: A: 250 pound person who can lift 200 pounds B: 150 pound person who can lift 175 pounds Answer: B A: relative strength = 200/250 = .80 B: relative strength = 175/150 = 1.17
29	Relative Strength The amount of weight lifted relative to the person's body weight Measured as a ratio: Relative Strength = weight lifted (lb.) body weight (lb.)
30	Structural Damage in Muscle Fibers The vertical lines are the “z - lines” that define the boundaries of the muscle sarcomere Microscopic damage can lead to disruption of the z-lines and contribute to soreness
31	Physiology of Muscular Contractions Origin / Insertion A muscle produces movement due to the fact that it crosses a joint.
32	Sliding Filament Theory Actin/Myosin Protein filaments within a muscle fiber that slide across each other to physiologically shorten the fiber.
33	Muscles Work in Pairs While one muscle contracts and shortens the opposing muscle group relaxes and lengthens
34	Muscle Fibers are Grouped into Motor Units A motor unit refers to a motor nerve and the number of muscle fibers that it innervates
35	Regulation of Muscle Force (Tetany) When recruited at a high frequency, motor units produce a constant level of force as the individual forces sum together.
36	The “All or None” Law of Muscular Contractions When a motor unit is stimulated, it “fires” at 100% of its optimal potential, or it does not fire at all. Light loads use few fibers (but at 100%) Heavy loads use many fibers (also at 100%)
37	Setting Goals Specific Challenging Attainable
38	Type of Program Muscular strength Muscular endurance General muscular fitness
39	Muscle Groups Sport specific training Overall muscle balance
40	Order of Exercise Large muscle groups first Small muscle groups first (pre-exhaust)
41	Format for Sets Single sets Multiple sets heavy to light (Oxford system) light to heavy (DeLorme system) Circuit Training
42	Types of Contractions Concentric vs. Eccentric