Chapter 12: Muscle Fitness: Muscular Endurance and General Muscle Fitness Information

1. Chapter 12: Muscle Fitness: Muscular Endurance and General Muscle Fitness Information Lesson 12.2: Muscle Fitness Taking Charge: Managing Time

2. Lesson 12.2: Muscle Fitness Lesson Objectives: • Describe some methods of doing inexpensive PRE for health, fitness, and wellness. • Describe some of the methods of training for improving performance. • List several ergogenic aids and describe their effects and safety.

3. Lesson 12.2: Muscle Fitness Question What are some types of inexpensive equipment that can be used to build muscle fitness?

4. Lesson 12.2: Muscle Fitness Answer Inexpensive equipment includes • rubber band exercises, • homemade weights, • ball exercises, and • partner resistance exercises.

5. Lesson 12.2: Muscle Fitness Question Large inflated balls called “physio” or “stability” balls are often used in exercise settings. What are they used for?

6. Lesson 12.2: Muscle Fitness Answer • Stability balls are used by physical therapists to help people build muscles that stabilize the body to build good posture. • The balls are typically 2 to 3 feet in diameter.

7. Lesson 12.2: Muscle Fitness Question What are plyometric exercises?

8. Lesson 12.2: Muscle Fitness Answer • Plyometrics are a group of exercises designed to improve power. • Power is important for track and field, football, volleyball, and many other sports. • Training involves activities such as hopping drills and jumping on and off boxes.

9. Lesson 12.2: Muscle Fitness Answer (continued) • Plyometrics are not recommended for young teenagers – unless the exercises are modified and supervised appropriately. • For example, gymnasts do many plyometric activities when training—but they have the advantage of a cushioned floor and expert coaching.

10. Lesson 12.2: Muscle Fitness Question What is meant by the term periodization?

11. Lesson 12.2: Muscle Fitness Answer • Periodization refers to structuring a training program over a number of weeks or months. • This helps progress an athlete toward top performance: • An off-season period involves high-volume, low-intensity work. • An in-season period involves less volume, higher intensity work.

12. Lesson 12.2: Muscle Fitness Question What is involved in doing interval training?

13. Lesson 12.2: Muscle Fitness Answer • Interval training involves a person performing high-intensity repetitions (running, cycling, swimming), using specific rest periods designed to stress particular energy systems. • For example, high-intensity reps with short rests would be anaerobic in nature.

14. Lesson 12.2: Muscle Fitness Question What are ergogenic aids?

15. Lesson 12.2: Muscle Fitness Answer • An ergogenic aid is something that is supposed to improve performance. • An ergogenic aid may increase your ability to do work, including performing vigorous exercise. • The FDA classifies some ergogenic aids as a drug (e.g., anabolic steroids). • Others are classified as nutritional supplements (e.g., creatine).

16. Lesson 12.2: Muscle Fitness Question What are anabolic steroids?

17. Lesson 12.2: Muscle Fitness Answer • Anabolic steroids are synthetic drugs that resemble the male hormone testosterone. • People use anabolic steroids to increase muscle size and strength. • However, taking anabolic steroids without a doctor’s prescription is illegal.

18. Lesson 12.2: Muscle Fitness • Answer (continued) • The use of anabolic steroids is prohibited by the United States Olympic Committee and by most other athletic associations.

19. Lesson 12.2: Muscle Fitness Question Are anabolic steroids harmful to your health?

20. Lesson 12.2: Muscle Fitness Answer • Yes, anabolic steroids are harmful to your health. • Teenagers are at high risk for harm from anabolic steroids because their bodies are still growing.

21. Lesson 12.2: Muscle Fitness Answer (continued) • Anabolic steroids can damage the growth centers of bones, causing the long bones of the body to stop growing. • Many side effects, such as hair loss, acne, and deepening voice and dark facial hair growth in women, do not go away when the drug is stopped. • For athletes a major problem is the increased risk of injury to the tendons and ligaments.

22. Lesson 12.2: Muscle Fitness Answer (continued) • Anabolic steroids cause psychological problems: • mood swings • violent behavior • irritability

23. Lesson 12.2: Muscle Fitness Question What is androstenedione?

24. Lesson 12.2: Muscle Fitness Answer • Androstenedione is a food supplement that is sold legally in the United States. • Androstenedione is a steroid precusor—in other words, the product acts like a steroid. • Professional athletes have admitted to using “andro.” • However, andro likely has the same harmful effects as steroids.

25. Lesson 12.2: Muscle Fitness Question What is creatine?

26. Lesson 12.2: Muscle Fitness Answer • Creatine is a natural substance found in our muscle cells. • Creatine is used to help provide energy, particularly for high-intensity work. • Some athletes take creatine (it is sold in health-food stores) to help them train harder.

27. Lesson 12.2: Muscle Fitness Answer (continued) • Some studies show creatine is beneficial for athletes doing very high-intensity, very short (less than 10 seconds) bouts of exercise. • Other studies show creatine is not effective for sports performance.

28. Lesson 12.2: Muscle Fitness Question What is ephedra?

29. Lesson 12.2: Muscle Fitness Answer • People have used ephedra, a stimulant sold in health food stores, for weight loss. • Ephedra may cause several problems including irregular heart rate and other potentially dangerous effects on the nervous system and the heart. • The FDA and many sports organizations have banned the sale of ephedra.

30. Lesson 12.2: Muscle Fitness Question Are protein supplements necessary?

31. Lesson 12.2: Muscle Fitness Answer • Protein supplements are common among athletes because they are legal and easy to obtain. • Most people eat sufficient protein in their regular diet. • The United States government suggests a healthy diet should contain about 12-15% of calories as protein.

32. Lesson 12.2: Muscle Fitness Question What are 10 safety precautions to take when lifting weights?

33. Lesson 12.2: Muscle Fitness Answer 1. Do not lift a weight that is so heavy that it causes you to lift with incorrect technique. 2. Stay within the required repetition range (6-12 for strength, 11-25 for endurance). 3. Warm up and cool down.

34. Lesson 12.2: Muscle Fitness Answer (continued) 4. Do not attempt maximum lifts (attempting to lift the heaviest weight possible, one time) – sometimes known as a one-repetition maximum test. 5. Heavy lifting such as a 1RM test should be done only in the last 1-2 years of high school (at the earliest); always perform maximal tests under the supervision of a trained coach or teacher.

35. Lesson 12.2: Muscle Fitness • Answer (continued) • NOTE: Young people should be especially careful when lifting heavy weight—damage to the growth center of the bone can occur if the weight being lifted is too heavy.

36. Lesson 12.2: Muscle Fitness Answer (continued) 6. When lifting free weights always make sure there are collars on the bar. 7. When lifting free weights always take weights off the bar and place them back on the stands.

37. Lesson 12.2: Muscle Fitness Answer (continued) 8. Always lift in a controlled fashion. 9. Do not attempt a new lifting exercise if you are unsure about the technique. 10. Act with common sense at all times in the weight room.

38. Taking Charge: Managing Time Read about Jennifer in the Taking Charge section of chapter 12 (page 211). • What is different about how Jennifer and her friends manage their time?

39. Taking Charge: Managing Time • What are some general guidelines for managing your time? • What happens if you cannot manage your time very well?

40. Taking Charge: Managing Time • What strategies might Jennifer follow to better manage her time? • How will these strategies help her free some time for physical activities? • Complete the questionnaire to find out how well you manage your time so that you have enough left for regular physical activity.