Fitness for Life

1. Fitness for Life • Muscular Fitness

2. Objectives for this unit 1) Discuss some of the benefits of strength or resistance training. 2) Describe the difference between muscular strength and muscular endurance.3) Understand the differences between the three basic types of muscular contractions (isotonic, isometric, and isokinetic).4) Perform a muscular strength self-assessment and participate in a muscular strength workout.5) Perform a muscular endurance self-assessment and participate in a muscular endurance workout.6) Understand some strength training myths.7) Explain special precautions that should be taken by preteens and teens when strength training--to prevent injury. 8) Understand the risks and dangers in steroid use. 9) Discuss how the FITT principles can be used to improve muscular fitness.

3. Assignments related to this unit 04.2.1  Muscular Endurance Assessment04.2.2 Muscular Endurance Workout04.3 Muscle Fitness 04.3.1 Activity log 504.4.1 Muscular Strength Assessment04.5.1 Muscular Strength Workout04.6 Circuit Training Workout 04.6.1 Activity log 6

4. Muscular strength and endurance are important components of health related fitness because they can help you stay "injury-free" and prevent some health problems (example: neck and lower back pain). US Navy photo, Wikimedia Commons, public domain

5. Muscular strength and endurance can also help you maintain bone strength, and can help to improve your fitness level and sport performance. Image from George Stepanek, Wikimedia Commons, CC Share-Alike license

6. You can develop either muscular strength or muscular endurance with resistance training, but each requires a slightly different type of program. It is important to know the difference between these types of programs because a football player and a cross-country runner need different resistance training programs. Therefore, to help you develop a program that meets your needs, it is important to distinguish between these two concepts and decide which program is best for you.

7. Muscular Strength is the maximum amount of weight you can lift one time. Muscular strength enables you to perform many sports more effectively, and it enables you to lift and push heavy objects without as much fatigue.   Additionally, individuals who are strong reduce their chance of having a back injury.  After a few weeks of training, muscles get bigger, a process known as hypertrophy.

8. Muscular strength cont’d. Usually when people lift to develop muscular strength, they will lift heavier weight and perform fewer repetitions.

9. Muscular endurance is the amount of weight that you can lift repeatedly over time. It is also the ability to contract the muscles many times without tiring, or to hold one contraction for a long time.

10. Muscular endurance cont’d. When lifting for endurance training, most individuals will lift lighter weights and perform more repetitions.

11. Core strength The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.

12. Why is strength training important? • Improves posture 2. Improves appearance/look slimmer 3. Reduces fatigue 4. Helps to avoid back pain 5. Prevents injury and soreness 6. Stronger heart 7. Improves flexibility 8. Improves muscle and bone strength 9. Increases metabolic rate – more calories burned 10. More energy and better health

13. Muscle vs. Fat Five pounds of muscle is half the size of five pounds of fat. The more muscle you have, the more likely you are to burn fat.

14. Fat is burned by the muscle. Fat loss will be greater if both exercise and weight lifting methods are executed. Muscle cells burn the most calories; they are responsible for 90 percent of the calories we burn every day. Muscle cells make up most of our lean body weight and this accounts for a large proportion of energy burned in our basal metabolic rate.

15. Muscle fiber types Fast Twitch - Contract at a fast rate and have great strength but very little endurance. Needed for sprinters, jumpers, throwers…. Slow Twitch - Contract at a slow rate and have great endurance. Needed for endurance runners, cyclists, cross country ski racers….

16. Myths about weight training No Pain, No Gain – Incorrect. You should not hurt when lifting. Lift to fatigue, but not pain. Women will become muscle bound – No. 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). If I stop lifting, muscle will turn into fat – Wrong. Muscle will decrease in size and strength, but will not turn into fat.

17. Three ways to develop strength Isometric, Isotonic, & Isokinetic Isometric is a muscle contraction in which no movement occurs. The length of the muscle remains constant under tension. Isotonic is a muscle contraction that pulls on the bones and produces movement. Most types of lifting would be considered isotonic. Isokinetic is an exercise that regulates the resistance and/or speed of movement through a full range of joint movement. (Special machines are generally used to help build and rehabilitate muscle).

18. What are sets and reps? Sets are a group of repetitions of a specific exercise. Each set should be followed by a period of rest before another is performed. Reps are repetitions: the number of consecutive times you perform an exercise.

19. Training principles: FITT Frequency, Intensity, Time, Type Intensity: When starting an exercise program, you should focus on building muscular endurance.  This means lifting 11-25 repetitions using light to moderate weights (60% of your max or less) and resting 60 seconds between sets.   For building muscular strength , you should lift 2-10 repetitions using heavier weights (70% of your max or more) and taking frequent rest breaks that can last as long as two minutes. Frequency: How often should you lift? You should lift no more than 3-5 times a week. Be sure to allow 48 hours of rest for each muscle group between lifting schedules.

20. FITT cont’d. Time: How many reps and sets you complete How you lift and how long you lift will depend on your individual program. Examples: A strength program may consist of three sets of 6-8 repetitions. An endurance program may consist of three sets of 12-20 repetitions. Type: There are numerous types and ways to lift weights. Following are a few examples: Circuit Training is designed so that individuals can work on both muscular strength and cardiovascular fitness.  The workout is set up so that one performs a strength training activity for 30 to 60 seconds, an aerobic activity for 30 to 60 seconds, and then rests for 10-15 seconds.   The individual rotates through several stations until a full body workout is obtained.   The benefit of this type of training is that it maximizes workout time.   One can spend 30-40 minutes on a circuit training program and obtain muscular strength and cardiovascular benefits.

21. Sport specific training is a program designed so that the exercises you perform are similar to the movements required in your sport.   For example, you can design dumbbell or pulley movements that mimic a golf swing or a baseball throw. As pictured below, a triceps extension can mimic a basketball shot. Image from Everkinetic, Wikimedia Commons, CC Share-Alike license

22. Super slow training Super-Slow Training - Super Slow can be done several ways. Many will do only one to two sets of an exercise with 5-10 slow reps that move at a count of 5 up, then 5 down or 10 up, then 10 down. Because of the slow motion, your form has to be strict, and being so slow you really have no choice but to keep attention on your training. This is one of the most effective programs to date—especially for those who are short on time—because it only requires one set (due to the high intensity of each set).

23. Pyramid training requires that you warm up with a light set, then start the workout with a set using light weight and high repetitions.   As the workout progresses through three to five sets, more weight is added and the number of repetitions completed is lessened. Then, the process is reversed such that weight is removed and more repetitions are completed. Image from Max Gattringer, Wikimedia Commons, public domain

24. A split training routine Commonly used by body builders, this technique enables you to work body parts harder than normal.   An example of a split training routine is to perform upper body lifts (biceps, chest, triceps, shoulders) on Mondays and Thursdays and lower body lifts (quadriceps, hamstrings, calves) on Tuesdays and Fridays.   Wednesday is a rest day.

25. Principle of progression Always progress slowly and gradually. As you develop strength, you can begin to add weight to your lifts. Never try to lift more than you are capable of without a spotter.

26. Principle of specificity Each lift will strengthen only those muscles involved. Design a program that is specific to you and your fitness goals. Balance your body. Be sure to lift both upper and lower, and front to back.

27. Safety considerations • Always warm up and cool down. It is especially important to warm up properly before attempting heavy lifting. b) Always start with endurance lifting until you build up strength.c) ALWAYS use a spotter when lifting free weights. d) Check your surroundings and your equipment prior to starting a lift.e) Always take the weights off a bar or rack when you are finished.f) Don't joke around in the weight room as your failure to spot properly could  result in serious injury.g) Perform all lifts slowly to minimize injury risk.h) Always use proper form and technique….no bouncing or jerking movements.i) Don't hold your breath while lifting.   j) Go through complete range of motion, and progressively increase the workload as you gain strength.

28. Along with the facts provided above, there are several myths related to weight training.   Everyone seems to be searching for the ultimate "pill" or "powder" that will make their muscles grow and their fat disappear. Unfortunately, there are no "quick fixes" for building muscular strength and endurance.   The best way to do this is to follow a sound training program under the guidance of a knowledgeable teacher, coach, or trainer.

29. One way that high school students and athletes attempt to build muscle is by using anabolic steroids. Anabolic steroids are drugs that mimic the naturally occurring male hormone, testosterone.   Steroids, although tempting, are illegal without a doctor's prescription, and they are potentially dangerous to your long-term health.   Some of the side effects possible with steroid use include severe acne, baldness, stunted growth, high blood pressure, increased risk of cancer, and irritability, mood swings, and violence.   In men, steroids can cause a reduced sperm count, shrunken testicles, enlarged breasts, and impotence.   In women, steroids can cause a deepened voice, dark facial hair, reduced breasts, and an irregular menstrual cycle.

30. Build muscles and strength Muscular fitness can enhance many aspects of your life and sports performance. Do it safely and naturally as the results are endless, and can benefit you for a lifetime.

31. Key Vocabulary Anabolic steroids are drugs that mimic the naturally occurring male hormone, testosterone. Circuit Training is a type of strength training program that works on muscular strength and cardiovascular fitness with a single exercise bout.   Core Training is a program that uses stability balls, medicine balls and wobble boards to develop the body's core muscles (e.g., those of the torso that stabilize the spine). Fast Twitch (white muscle fibers) contract quickly allowing for explosive muscular contractions (anaerobic activities such as sprinting, jumping, etc.) These fibers fatigue easily. Hypertrophy refers to muscle cells growing larger as a result of strength training. Isometric refers to training when muscles do not move through the full range of motion.   Individuals hold a muscle tense at a specific angle of contraction for an extended period of time.Isotonic is a muscle contraction that occurs when muscles and joints move through a full range of motion. Isokinetic refers to training that involves the use of specialized equipment that increases the force against a muscle as force is applied to the machine.

32. Key vocabulary cont’d. Muscular endurance is the amount of weight that you can lift repeatedly over time.Muscular strength is the maximum amount of weight you can lift one time. Slow Twitch (red muscle fibers) are rich with blood supply.   They are slow to contract, but have the ability to continue contracting for long periods of time.   They handle cardiovascular or aerobic activities (like running, swimming, cycling, etc.) Pyramid Training requires that you warm up with a set using light weight and high repetitions and then start the workout with a set using light weight and high repetitions.   As the workout progresses through 3 to 5 sets, more weight is added and the number of repetitions completed is lowered. Reps are the number of times you lift something. Sets are groups of repetitions. Split Training is lifting all upper body one day, and all lower body the next day allowing you to lift more often. Sport Specific Training is a program designed so that the exercises you perform are similar to the movements required in your sport. Super-Slow Training is a type of training whereby the exerciser takes 10 seconds to lift the weight and 4 seconds to lower the weight.