Chapter 5 - muscle fitness

1. Chapter 5 - muscle fitness

2. COMING UP IN THIS CHAPTER • Learn how your muscles work and what affects their functioning • Discover the benefits of muscle fitness • Assess your level of muscle fitness • Develop a personalized muscle-fitness program

3. Factors Affecting Muscle Fitness What’s muscle fitness? Is it the same as weight lifting? • Muscle fitness is the ability of muscles to perform routine tasks without undue fatigue.

4. Factors Affecting Muscle Fitness • Muscle force: effort required to overcome resistance • Muscle endurance: sustained effort • Muscle strength: generate maximal force against resistance • Muscle power: rapid exertion of optimal force

5. Types of Muscles Is it true that there are different kinds of muscles? • There are three types of muscle: • Skeletal muscle moves your bones to produce body motions • Cardiac muscle is found only in the heart and has its own electrical conduction system • Smooth muscle is found in the walls of body organs such as the stomach and intestines • Cardiac and smooth muscle are involuntary

6. Types of Muscles • Skeletal muscles can be activated with conscious thought • Can shape and strengthen over time • Tendons: the fibrous connective tissue by which a muscle attaches to a bone • Ligament: a sheet or band of tough, fibrous tissue connecting bones or cartilage at a joint or supporting an organ

7. Types of Muscles What is it that makes my muscles actually work? • Muscle fibers (muscle cells) • Myofibrils: protein filaments • Nucleus: cellular structure that contains genetic material; controls gene expression • Mitochondria: convert energy for food into fuel for the muscle • Sarcoplasmic reticulum (SR): plays important role in triggering muscle contraction

8. Figure 5-1 Basic components of skeletal muscle tissue

9. Types of Muscles • Sliding filament theory • Actin and myosin slide over each other to move or contract skeletal muscle • Adenosine triphosphate (ATP) needs to be present • Produced within mitochondria

10. Figure 5-2 Sliding filament theory

11. Types of Muscles What makes my arms feel “pumped” when I’m lifting? • Increased blood flow in arm muscles • Redistribution of blood to active muscles • Other areas, like gut, see less blood flow • Must be careful about eating right before exercise

12. Types of Muscle Fibers How can I get more “fast” muscles? • Skeletal muscle is made of two fiber types: • Slow-twitch muscle fibers (Type I) • Endurance • Sacrifice rapid force for fatigue resistance • Fast-twitch muscle fibers (Type IIa and Type IIx) • Power and sprinting • These fibers can generate force quickly • More prone to hypertrophy—can grow more easily More…

13. Types of Muscle Fibers • The percentage of each type of muscle fiber is largely determined at birth • Play a significant role in determining your muscle fitness abilities • A typical person has about 50% of each type • Proper training can enhance what a person has

14. Biological Sex As a woman, do I really need to lift? What can I do to get toned instead of becoming too muscular? • Women experience significant benefits from muscle-fitness training • Prevent age-related loss of muscle and bone mass • Maintain health and lifelong independence • Don’t be afraid of getting “too big” • Differences in muscle-fibers and hormonal differences • Typical training program unlikely to increase muscle mass (overload principle)

15. Biological Sex I heard that weight lifting will make me gain weight. Is that true? • It is possible, but not likely • Muscle tissue weighs more than fat tissue, but a pound of muscle tissue is smaller than a pound of fat tissue • Changes that occur when starting a muscle-training program: • Loss of body fat • Increased muscle mass (after a few weeks) • Loss of inches in some areas • Might not show up on scale, but has other benefits

16. Age and Use At what age do I start losing my strength? • Muscle mass and strength decrease with age, starting around 25 or 30 years old • Strength training is effective for maintaining muscle fitness • At ages of 20–60, active and well-trained people can maintain most of their muscle fitness • After 60, reduction in testosterone and growth hormone causes rapid decline in muscle strength • Important to continue muscle fitness training

17. Age and Use Doesn’t muscle turn to fat if you quit working out? • Muscle cannot change into fat • Muscle can be negatively affected if you are overly sedentary and as you age • Atrophy • Sarcopenia: age-related loss of muscle fiber, muscle strength, and muscle mass

18. Age and Use How long until I start getting big? How long do I stay big if I have to stop my training for some reason? • Muscle size increases after 6–8 weeks • Increase in strength noticed almost immediately • Improved neuromuscular functioning • Hyperplasia versus hypertrophy • Atrophy will begin if training ceases for more than 4 weeks

19. Figure 5-3 Changes in muscle and fat tissue in response to training

20. Genetics Is my strength mostly genetic? • Genetics plays a clear role in overall fitness, but its influence on muscle fitness is difficult to study • Heritability of muscles differs between sexes • Also, heritability varies for strength, endurance, and power • Heritability of strength is about 50 percent • Power, a bit more than 50 percent • Endurance is lowest of the three More…

21. Genetics • Genes are responsible for no more than about 50 percent of any of your muscle functions • Training is key • Hypertrophy is one area in which there is a strong genetic influence

22. Benefits of Muscle Fitness • Control of body weight • Improved performance • Reduced risk of injury and disease • Improved emotional and psychological wellness

23. Body-Weight Control Will weight lifting increase my metabolism? • The scientific literature is mixed on the connection between weight lifting and increased metabolism • Metabolic rate is closely related to the amount of fat-free mass, which can be increased through muscle-fitness training • Hypertrophy can increase your resting metabolism • For each new pound of muscle, you will burn 35–50 more calories a day

24. Body-Weight Control Which burns more calories—running or lifting weights? • Both burn calories • The number of calories burned is dependent on intensity • Continuous versus discontinuous • Running has the potential to burn more calories • Rests during weight lifting allow for consistently higher intensity • Tabata-like training may be best when limited time is available

25. Improved Performance What can I do to improve my sports performance? • Muscle training can improve overall performance • Optimal performance requires a balance of overall strength and sport-specific skill • For recreational athletes, training at a moderate intensity of 6–10 repetitions/2–3 days a week is enough to see improvement

26. Reduced Risk of Injury and Disease What can I do to keep from spraining my ankle all the time? • Strength training reduces the risk of injury • Improves balance and susceptibility to tendinitis and muscle strain

27. Reduced Risk of Injury and Disease I thought walking and jogging were enough to prevent diseases. Do I really need to strength-train? • Strength training has positive effects with regard to osteoporosis, back pain, arthritis, cardiovascular disease, and diabetes • It can also lower LDL cholesterol, improve HDL cholesterol, and improve the movement of glucose throughout the body

28. Improved Emotional and Psychological Wellness Why does weight lifting always make me feel better? • Strength training enhances positive psychological states and increases feelings of energy • The mechanism of the change is not clear but may be related to distraction, endorphins, increased core temperature, and changes in brain chemistry • Benefits are mostly short term, but longer-term benefits are also seen • Effects on depression, self-esteem

29. Table 5-1 Changes and Benefits in Response to Muscle-Fitness Training

30. Assessing Your Muscle Fitness How strong do I need to be—and how do I know how strong I am? • Muscle strength assessment • 1-repetition maximum (1-RM) • Maximum amount of weight you can lift one time • Muscle endurance assessment • As many repetitions as possible • Norms available • Perform periodic reassessment

31. Putting Together a Muscle-Fitness Program • Putting together a muscle-fitness program involves: • Choosing appropriate equipment and facilities • Selecting types of muscular training • Applying the FITT formula • Frequency • Intensity • Time • Type

32. Choosing Appropriate Equipment and Facilities Aren’t free weights a lot better than machines? • Consider access, preference, and what you will use • Free weights are objects or devices that can be moved freely in any direction • Can promote quicker strength gains due to the need for balance and coordination • Less expensive • Require the help of a spotter • Associated with a higher risk of injury

33. Choosing Appropriate Equipment and Facilities I want to work out in my dorm. What do I need? • One of the most effective strength-training tools is your own body weight and gravity • Push-ups, planks, squats, lunges, step-ups • Resistance increases as muscle fitness increases (overload principle in play) • It costs nothing and can be done anywhere, anytime

34. Choosing Appropriate Equipment and Facilities What’s the best gym to join for strength training? • Consider the convenience, cost, equipment, classes, and feel of the gym • Don’t be afraid to ask for help in setting up an appropriate program • Remember gym etiquette: • Don’t sit on a machine when done; rack weights • Bring a towel and wipe down equipment • Follow the rules

35. Selecting Types of Muscular Training I want to get more fit, but I don’t want big muscles. What type of training is right for me? • To get fit you must: • Choose a type of equipment • Choose a type of muscle-training program • Static training • Isokinetic training • Dynamic training

36. Selecting Types of Muscular Training • Static (isometric) training • Involves muscle contraction without any change to the length of the muscle • Exercise against a stationary force • Small range of motion (ROM) • Planks, bridges • Good for core strength, muscular rehabilitation

37. Selecting Types of Muscular Training • Isokinetic training • Exertion of a constant force at a constant speed throughout the entire ROM • Requires special machines that control the speed of contraction so that you move at a steady rate and apply a constant force throughout the entire exercise • Used for rehabilitation • Limited use for general fitness

38. Selecting Types of Muscular Training • Dynamic (isotonic) training • Most popular type • The exertion of the muscle force occurs throughout the length of the contraction • Regardless of the resistance type, the speed of dynamic contraction varies • Resistance may be fixed (free weights) or variable (as with certain machines) • Dynamic training can be performed with body weight, rubber tubing, machines, or free weights

39. Table 5-2 Types of Muscular Training

40. Selecting Types of Muscular Training Is it true that muscles get bigger if you go slower in your workout? • There are two types of contractions in each dynamic lift: • Concentric contraction: muscle shortens as it contracts • Eccentric contraction: muscle lengthens as it contracts More…

41. Selecting Types of Muscular Training • The idea of going slow or fast has limited application • Slow eccentric contractions can increase muscle strength • This is an effect of the overload principle throughout ROM, not speed • Faster contractions may be advantageous for certain athletes, for sports requiring rapid explosive movements

42. Figure 5-4 Concentric versus eccentric muscle contraction

43. Applying the FITT Formula: Frequency Should I lift every day if I want to get really strong? • This depends on your goals • The ASCM recommends 2–3 days a week, with a 48-hour rest between training sessions • Add more as you move beyond the beginner level

44. Applying the FITT Formula: Frequency Why am I sometimes so sore the day after lifting? • Delayed-onset muscle soreness (DOMS) • Seems to be related to microtears and injuries suffered within the muscle cell during new or intensive activity • Recovery is critical • When fibers rebuild, they are stronger than before

45. Table 5-3 Training Frequency Recommendations for Resistance Training

46. Applying the FITT Formula: Intensity What’s the best amount to lift to get stronger? • You need to lift enough weight to overload your muscles • Intensity is the amount of weight or resistance required to elicit a training response (overload principle) More…

47. Applying the FITT Formula: Intensity • Intensity is often calculated as a percentage of an individual’s 1-RM • 60–70 percent of 1-RM for deconditioned persons, older adults, or beginners • 60–80 percent of 1-RM for improvement in overall strength, mass, and to some extent endurance • 70–100 percent of 1-RM for advanced-level training • Repetitions (useful alternative to 1-RM) • ASCM recommends 8–12 • Number of sets • ASCM recommends 2–4 sets to fatigue (with good form)

48. Applying the FITT Formula: Time Can I get stronger in just a few minutes with extreme workouts? • The recommended two sets of 8–10 exercises should take no more than 30 minutes • Short bouts of high-intensity exercise may be effective but can lead to injury • Ways to manipulate time: • Allocate enough time to perform each movement with proper form • Alternate “push” and “pull” exercises or upper-body/lower-body exercises

49. Applying the FITT Formula: Type I like to bench and do curls. Is that not enough? • Focus on movements, not muscles • Two types of muscle resistance exercises: • Single-joint exercises • Use one major muscle group or joint • Multiple-joint exercises • Stress more than one muscle group or joint • Has certain advantages: greater resistance, mimics real-life activities, makes workouts more time-efficient

50. Applying the FITT Formula: Type • Remember that every muscle has a reciprocal • An agonist muscle pulls in one direction and an antagonist muscle pulls in the opposite direction • Must be equally developed