Powerpoint:  FC_Ch4_helena.ppt

Wiki pages:

Benefits of Muscular Strength

Muscle Recovery

Soreness In Muscles

 

Chapter 4: Muscular Strength and Endurance

 

-muscles consist of many muscle fibers connected in bundles

-muscles are made up of myofibrils

-strength training increases the number of myofibrils and the size of the muscle fibers= hypertrophy

-the reverse system is atrophy=smaller muscles and inactivity

 

Skeletal Muscle Tissue

Muscle Fibers

            *Slow twitch

                        -fatigue resistance

                        -don’t contract as fast

                        -rely on oxidative energy

                        -endurance

            *Fast twitch

                        -contract rapidly

                        -fatigue quicker

                        -non-oxidative energy

                        -power and strength

 

Motor Units

-nerves connected to muscle fibers that are recruited to initiate movement and exert force

 

 

 

Physiological Effects

-increase muscle mass and size of muscle

-increase utilization and coordination of motor units

-increase strength of tendons, ligaments, and bones

-increase storage of fuel of blood supply to muscles

 

Benefits

-improve performance, bone & muscle health

-injury & disease prevention

-manage weight

 

Assessing Muscular Strength & Endurance

muscle strength- repetition movement of max you can lift

 

muscle endurance- repetition movement of counting number of reps

 

Types of Strength Training Exercises

-Static (isometric) Exercises- muscle contraction w/o a change in the length of the muscle

            ex. tightening muscles while sitting

-Dynamic (isotonic) Exercises- muscle contraction w/ changing the length of the muscle

            1. concentric- muscle applies force as it shortens

            2. eccentric- muscle applies force as it lengthens

 

Plyometrics-jumping with knee tucks, core, and stability balls

 

Creating a Program

-choose equipment

            -free weights- more care, balance, coordination

            -machines- resistance provided, easier, safer

 

FITT principle

Frequency-days per week

Intensity-amount of resistance

Time-number of reps and sets

Type-muscle groups

 

Frequency

-2-3 days per week with 1 day of rest between workouts

 

Intensity

-strength- lift heavy weight with low reps 1-5

-endurance- lift light weights with high reps 15-20

-general- lift moderate weights and moderate reps 8-12

 

 

 

Time

-heavy 1-5 reps=strength

-light- 15-20 reps=endurance

-general 8-12 reps=both

 

Types

8-10 different exercises

work all muscle groups

balance

 

Make progress

-to start= choose weight for 8-10 reps

-to progress= choose weights of 12 reps or more

-have good form and track your progress

 

Muscle System

-abs

-biceps

-triceps

-quads

-calves

-gluteus maxims (buttocks)