Chapter 11: Muscle Fitness: Basic Principles and Strength

1. Chapter 11: Muscle Fitness: Basic Principles and Strength Lesson 11.2: Building Strength Taking Charge: Preventing Relapse

2. Lesson 11.2: Building Strength Lesson Objectives: • Describe health and wellness benefits of strength. • Describe some myths about strength and tell why they are wrong. • Explain the FIT formula for developing strength. • Describe some basic guidelines for safe PRE.

3. Lesson 11.2: Building Strength Question What are some ways in which good muscular strength can benefit your health?

4. Lesson 11.2: Building Strength Answer Strength training: • Increases bone strength • This can protect against osteoporosis later in life. • Increases muscular strength • This can help you perform everyday tasks more effectively.

5. Lesson 11.2: Building Strength Answer (continued) Strength training • improves body composition by helping build muscle. • uses calories during a workout. • causes you to use more calories at rest because muscle burns more calories than fat.

6. Lesson 11.2: Building Strength Question What are some other health benefits of resistance training?

7. Lesson 11.2: Building Strength Answer Other strength training benefits: • An improved appearance can make you feel more confident. • Increased strength gives you confidence to try out a variety of other sporting and leisure activities (e.g, rock climbing, martial arts).

8. Lesson 11.2: Building Strength Question How does strength training help sports performance?

9. Lesson 11.2: Building Strength Answer Strength training helps sports performance: • Building strength can increase power for sports. • If you are stronger, you can run faster, jump higher, and move more quickly.

10. Lesson 11.2: Building Strength Answer (continued) Strength training helps sports performance: • A high level of strength can help prevent injury or muscle soreness. • A high level of strength is an advantage in contact sports.

11. Lesson 11.2: Building Strength Questions Is training for muscular strength more appropriate for boys than for girls?

12. Lesson 11.2: Building Strength Answer • Strength training is equally appropriate for boys and girls. • Both boys and girls can improve appearance by building more muscle.

13. Lesson 11.2: Building Strength Question What is meant by the term muscle-bound?

14. Lesson 11.2: Building Strength Answer Muscle-bound describes a person who is very muscular, but this acts as a detriment to speed and flexibility.

15. Lesson 11.2: Building Strength Question How is the principle of overload used to improve muscular strength?

16. Lesson 11.2: Building Strength Answer Resistance training by increasing the resistance (weight), reps, and sets.

17. Lesson 11.2: Building Strength Question Why are rest and recovery so important when doing strength training?

18. Lesson 11.2: Building Strength Answer Rest and recovery: • The muscle needs 48 hours to adapt from a hard workout. • During this time, repair to the muscle (protein synthesis) is responsible for observed increases in size.

19. Lesson 11.2: Building Strength Question What are examples of different resistance training exercises designed to improve muscular strength?

20. Lesson 11.2: Building Strength Answer Examples of exercises to improve muscular strength: • Bench press (chest) • Overhead press (shoulders) • Rowing (back) • Lateral pull-downs (back) • Biceps curls (arms) • Triceps extensions (arms)

21. Lesson 11.2: Building Strength Answer (continued) • Crunches (abdominals) • Calf raises (lower legs) • Leg extensions (legs) • Leg curls (legs)

22. Lesson 11.2: Building Strength Question What are some myths about strength training?

23. Lesson 11.2: Building Strength Answer • Myth: Weight training can make females look too bulky and unattractive. • Fact: The majority of females will look better because of more muscle and less body fat. • It is more difficult for females to look bulky or muscle-bound, as females have less testosterone (a male hormone responsible for increases in muscle size) than males.

24. Lesson 11.2: Building Strength Answer (continued) • Myth: Strength training makes you muscle- bound. • Fact: Proper training, including flexibility exercises, improves functioning.

25. Lesson 11.2: Building Strength Answer (continued) • Myth: Protein drinks and high-protein foods are essential to gain strength. • Fact: A well-balanced diet that includes high-protein foods should be sufficient to help you achieve gains in strength.

26. Lesson 11.2: Building Strength Answer (continued) • Myth: Muscle will turn to fat if you stop strength training. • Fact: Muscle will not turn to fat. If strength training is stopped, the size of your muscles will decrease, your strength will decrease, and you are at higher risk of health problems later on in life.

27. Taking Charge: Preventing Relapse Read about Luis and his mom in the Taking Charge section of chapter 11 (page 190). • What caused Luis to have an activity relapse? • What could he do if it turns out that the boy down the hall likes to swim and hates basketball?

28. Taking Charge: Preventing Relapse • What are some other things that cause relapses? • What can be done to avoid relapse? • At what stages during life are you more likely to relapse and cease being physically active? • Fill out the questionnaire to find out how you might respond if something begins to interfere with your level of physical activity.