Muscular Fitness Chapter 8. Lab 5: Muscle Fitness Lab 8A: Page 349-350 Dress for lifting.
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Transcript of Muscular Fitness Chapter 8. Lab 5: Muscle Fitness Lab 8A: Page 349-350 Dress for lifting.
Muscular Fitness:Muscular Fitness: Are you strong enough? Will women “bulk up” if they lift? Are some people able to build
muscle better than others? What health benefits are gained by
muscle fitness/strength training?
How Strong Should You How Strong Should You Be?Be?
Work Demands Daily Activities Reduce Risk of
Injury Bone Health Balance /
Mobilitiy
Not to Mention…Not to Mention… Muscle and Metabolism:
More Muscle = Higher Metabolism Each additional pound of muscle = 35
calories more each day Take Ned and Ted: Both weigh 200 lbs,
but Ned is leaner by 10 lbs: That translates to being able to eat 1
Double Whopper from Burger King more than Ted without gaining weight!
Interested?Interested? Muscle Training “STRESSES”
the muscle – Stress initiates an
“ADAPTATION” Specifically, more muscle
protein is synthesized and muscles “HYPERTROPHY”
Does Strength Training Does Strength Training Mean…Mean…
NOT! Training
Programs Individual
Responses Gender
Differences
Training Programs:Training Programs: It takes an extremely vigorous
program to get these results Training RESPONSES vary
according to bone frame and muscle fiber make-up
Women don’t have the male hormones to develop like that
““Getting Pumped”Getting Pumped” Intense Training: 2+ hours/day
with very short rests Increasing Blood flow to muscles
gives a temporary “illusion” of size
Getting “Ripped” = Body fat Anabolic Steroids
So: Are you strong So: Are you strong enough?enough? Ask Yourself:
Can I meet my daily work / life demands without undue fatigue?
Am I satisfied with my balance – agility?
Can I “Play” without injury or soreness?
Do I a healthy back?
If you answered “No” to If you answered “No” to any of those…any of those…
Maybe It’s time to get OFF THE COUCH and DO something!
But What?
Step 1: AssessmentStep 1: Assessment Strength:
How would you test strength? How would you evaluate your
results? Endurance:
How is endurance different than strength? How is it similar?
How do you measure Endurance?
Measuring Strength:Measuring Strength: Maximum Possible Force
1 RM Maximum Repetitions: Lab 8A
Whole body assessment Lat Pull, Bench Press Leg Extension, Leg Curl Arm Curls
Measuring EnduranceMeasuring Endurance Low Resistance – Maximum
Repititions Abdominal Crunch / Bent Leg
Curl-Up Bench Jumps Modified Dips or Push-Ups
Evaluating Strengths and Evaluating Strengths and WeaknessesWeaknesses Identify if any body area was
significantly weaker than others Is your endurance similar to
your strength? Are you satisfied? PLAN YOUR PROGRAM
Step 2: Setting GoalsStep 2: Setting Goals
Increased Strength? Areas? Body Toning? Weight Management – Body
Composition? Endurance? Recreational Fitness – Injury
Prevention?
Step 3: Strength Training Step 3: Strength Training Overload Principle:
Lift to Fatigue: Produces Improved Neural Recruitment
(more efficient) Muscle Hypertrophy (bigger)
Specificity Principle: Training Biceps doesn’t create
“Buns of Steel”
Modes of Training: Isometric:
Muscle Tension without shortening
Dynamic: Full Range of Motion: Concentric (Shortens) Eccentric (Lengthens)
Training Terminology:Training Terminology:
Resistance: The weight lifted – the intensity of the exercise
Repetitions: The number of times a weight is lifted
Sets: A series of 8-12 lifts
Recommendations: Recommendations: Resistance:
~80% 1 RM No more than 15-20 Reps
Repetitions: 8-12 optimum – increase weight
when you can do >15 Sets:
1-3 *