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Muscular Fitness & Performance Benefits

PEAC1001 Lecture 5. Muscular Fitness & Performance Benefits. Concept 10: Muscle fitness and resistance exercise Concept 12: Performance benefits of physical activity. Resistance exercise fitness pyramid. Muscle. Muscle belly Fasciculus ___________ Sarcoplasm Myofibril.

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Muscular Fitness & Performance Benefits

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  1. PEAC1001 Lecture 5 Muscular Fitness & Performance Benefits Concept 10: Muscle fitness and resistance exercise Concept 12: Performance benefits of physical activity

  2. Resistance exercise fitness pyramid

  3. Muscle • Muscle belly • Fasciculus • ___________ • Sarcoplasm • Myofibril

  4. Muscle physiology Z -disks H- zone M –line ______ *Test material?

  5. Type __ fibers _____________ High endurance  aerobic Stain _____ Types __ fibers ___________ Explosive power  anaerobic Stain ______ Muscle fiber types

  6. Anaerobic • Weight lifting is typically _______in nature • Does not require a large supply of ________ • Exercises are generally quick

  7. True or false? • Strength training makes you move more slowly • Women will become masculine-looking if they lift weights • Soreness is due to an excessive buildup of lactic acid in the muscles • Only if performed correctly, lifting weights will promote flexibility

  8. Muscle contraction terms • _________– contraction that causes muscle to change length • _________– lengthens • _________- shortens • Isometric – contraction where muscle does not change length, static • __________– contraction caused by a machine that controls resistance and movement velocity

  9. Muscle terms • Origin • ________________ ___________ • _________ • Where the muscle attaches

  10. Training methods • __________________________(PRE) – resistance exercises performed in order to build muscle • __________– training technique that uses movement to improve explosive power • Calisthenics – source of ________ comes from one’s body weight

  11. Types of strength • _________________: Amount of force one can exert • ____________: Amount of force one can exert relative to their body weight Weightlifting leads to:

  12. ___________ strength WEIGHT LIFTED = RELATIVE STRENGTH BODY WEIGHT Who’s ____________stronger? a) 250 lb. person who can lift 200 lbs? b) 150 lb. person who can lift 175 lbs?

  13. _____________ Strength • Who’s stronger? • a) 250 lb. person who can lift 200 lbs? • b) 150 lb. person who can lift 175 lbs?

  14. F = every other day I = 80% 1RM T = T = FITT for building muscle

  15. F = every other day I = moderate (50-65% 1RM) T = T = targeted muscle groups FITT for endurance

  16. F = every other day I = T= T = all major muscle groups FITT for muscle maintenance

  17. Vary training program Interval training: change method of training on a specific basis Emphasis on duration, not speed (time) __________________ Use correct amounts of flexibility and weight training Training for muscular endurance

  18. Specificity ______________ Progression Train until fatigue, each lift ______________________________ Training for strength

  19. _____________ aids • Substances, strategies, and/or treatments used with the aim of improving performance

  20. Effectiveness • Definitely can work • ___________ consequences are significant (drugs, supplements, extreme training) • Expensive • ______________

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