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Chapter 5 - Muscle Fitness
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Coming up in the Chapter
□ Learn how your muscles work
□ What affects their functioning?
□ Discover the benefits of muscle fitness
□ Assess your level of muscle fitness
□ Develop a personalized muscle-fitness
program
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Factors Affecting Muscle
Fitness
□ Muscle Force
□ Overcome resistance
□ Muscle Endurance
□ Effort for prolonged period
□ Muscle Strength
□ Maximal force
□ Muscle Power
□ Exert optimal force repeatedly
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Types of Muscle
□ Smooth Muscle
□ Found in wall of body organs (stomach,
intestines)
□ Cardiac Muscle
□ Found in the heart
□ Skeletal Muscle
□ Found throughout the body
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How Muscles Work
□ Muscle fibers or muscle cells run the
length of the muscle
□ The fibers stay together with
connective tissue which house blood
vessels and nerves
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How Muscles Move
□ Sliding Filament Theory
□ Actin and myosin slide over each other to
move or contract skeletal muscle
□ Adenosine triphopshate (ATP)
□ Cellular fuel ATP needs to be present
□ Produced within mitochondria
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How Muscles Move
□ The aerobic energy system is less
important for muscle-fitness because
of the short effort required.
□ ATP/CP energy system and the
anaerobic energy system are used
extensively during muscle-fitness
training.
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Types of Muscle Fibers
□ Slow twitch
□ Type I
□ Fast twitch
□ Type IIa
□ Type IIx
The % of these fibers, you are endowed
with, at birth, plays a significant roll in
determining your muscle fitness abilities.
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Types of muscle fibers
□ Fast twitch fibers can generate a lot of
force in a short time. (Short bursts of
strength or speed)
□ Slow twitch fibers are more efficient at
using oxygen, so they help you
maintain a task for a prolonged time.
□ A typical person has about 50% of
each type
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Table 5-1 Types of muscle fiber
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Should Women Lift Weights?
□ YES
□ Maintain health
□ Lifelong independence
□ Weight loss
□ Don’t be afraid of getting “too big”
□ Possible increased weight gain due to
muscle mass increase
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Age and Use
□ Muscle mass and strength decrease
with age (25 or 30 years old)
□ Physical activity will decrease these
age-related losses
□ Lifting weights at a young age will NOT
stunt growth
□ Muscle size increases after 6-8 weeks
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Genetics
□ Genetics play a role in muscle gain
□ Fast twitch muscle fibers are also more
prone to hypertrophy
□ Genetic fiber type distribution
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Benefits of Muscle Fitness
□ Body Weight Control
□ Improved Performance
□ Reduced Risk of Injury and Disease
□ Increased Mental Wellness
□ Increase bone density
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Body Weight Control
□ Will weight lifting increase metabolism?
□ For each new pound of muscle, you will
burn 30-50 more calories a day
□ Your basil metabolic rate increases
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Improved Performance
□ How can sports performance be
improved?
□ Train, train, and keep training
□ Muscle training can improve overall
performance
□ Individual sport skills are important
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Reduce Risk of Injury and Disease
□ Increased muscle fitness reduces the risk of
injury
□ Improved skill efficiency reduces the risk of
injury
□ Strength training has a positive impact on
osteoporosis, back pain, arthritis, heart
disease, and diabetes
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Increased Mental Wellness
□ Strength training will increase:
□ positive emotions, favorable thoughts,
energy, vigor, psychological wellness
□ Strength training will decrease:
□ anxiety, depression
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Table 5-2 Changes and benefits in response
to muscle fitness training
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Assessing Muscle Fitness
□ Muscle strength
□ 1-repetition maximum (bench press)
□ Muscle endurance
□ As many repetitions as possible (push-ups)
□ Safety guidelines
□ Goal setting
□ Specific, measureable, achievable,
realistic
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Muscle Fitness Program
□ Choose the appropriate equipment
□ Types of muscular training
□ Applying the FITT Formula
□ Frequency
□ Intensity
□ Time
□ Type
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Appropriate Equipment
□ Free weights
□ Machines
□ Body weight
□ Balls and bands
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Selecting Types of Muscular Training
□
□
□
□
□
Static movement
Dynamic movement
Isokinetic movement
Concentric movement
Eccentric movement
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Isokinetic training
•Exertion of a constant force at a constant
speed throughout the entire ROM
•Requires special machines that control the
speed of contraction so you move at a steady
rate and apply a constant force throughout the
entire exercise.
•Typically used for rehabilitation
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Static movement
Static, or isometric, training involves
muscle contraction without any change
to the length of the muscle
e.g., pushing against
a solid wall
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Dynamic or Isotonic
•The exertion of muscle force occurs
throughout the length of a contraction
•The amount of resistance may be fixed as
with free weights
•The resistance can be variable as with
certain types of machine.
•Dynamic training can be performed with
body weight , resistance bands, machines
or free weights.
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Table 5-3 Types of muscular training
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FITT
□ Frequency
□ 2-3 days a week
□ 48 hour rest between training sessions
□ Intensity
□ Overload principle (individual’s 1 RM)
□ 8 – 12 reps for each resistance exercise
□ Time
□ < 30 minutes
□ Type
□ Which exercise to perform?
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Total Body Workouts
□ Upper body exercises
□ biceps curl, triceps extension, bench
press, lat pulldown, shoulder press
□ Lower body
□ leg press, leg curl, heel raise
□ Core
□ curl-up, side bridge, prone (forward) plank
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Upper/Lower Body Split Workouts
□ Day 1
□ Barbell bench press, triceps push-down,
dumbbell row, barbell biceps curl
□ Day 2
□ Front squat, dumbbell lunge, heel raise, stabilityball curl-up, side bridge
□ Day 4
□ Barbell shoulder press, dip, lat pull-down,
dumbbell biceps curl
□ Day 5
□ Step-up, deadlift, back extension, cable
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Muscle Group Split Exercises
□ Day 1 (Chest, shoulders, triceps)
□ Incline bench press, dumbbell fly, machine
shoulder press, lateral raise, triceps extension
□ Day 2 (Lower body)
□ Back squat, lunge, deadlift, leg curl, heel raise,
curl-up, reverse crunch
□ Day 3 (Back, biceps)
□ Bent-over row, chin-up, shrug, EZ bar biceps curl,
reverse curl
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Table 5-4 Muscle-fitness program design
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Putting It Together
□ Warm up
□ 5-10 minutes light physical activity
□ Training
□ Your specific designed program
□ Cool down
□ 5-10 minutes light physical activity or
stretching
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Managing a Safe and
Successful Program
□ Use proper technique
□ Get adequate rest
□ Make progress
□ Avoid drugs and supplements
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Weight Training Safety
□ Warm-up
□ Use proper technique
□ Use a spotter
□ Don’t hold your breath
□ Check your equipment
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Making Progress
□ Tracking progress
□ Training logs
□ Spreadsheets
□ 10% rule
□ Reversibility
□ Motivation
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Avoiding Drugs and
Supplements
□ Creatine
□ Pros/cons
□ Steroids
□ Athletes
□ Protein
□ Shakes and bars
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Creatine
□ Creatine is found in fast twitch muscle
fibers
□ Produced in the body usually from
eating red meat
□ Ingesting extra Creatine triggers an
internal balance mechanism
□ Your body does not store extra
Creatine
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Anabolic steroids
□ Most of the side effects of steroids are
undesirable, permanent and serious
□ Some of effects: liver failure,
cardiovascular disease, irritability ,
aggressiveness, nervous tension and
frequent mood swings.
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Protein
□ Recommended daily: 0.36 grams/
pound of body weight
□ Moderate muscle fitness does not
increase protein needs
□ No need to exceed 1.0g/lb of body
weight even with vigorous strength
training
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