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Ch5.pptCHAPTER 5
MUSCLE FITNESS
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
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COMING UP IN THIS CHAPTER
- Learn how your muscles work and 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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Q
Factors Affecting Muscle Fitness
- Muscle fitness is the ability of muscles to perform routine tasks without undue fatigue.
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What’s muscle fitness? Is it the same as weight lifting?
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Factors Affecting Muscle Fitness
- Muscle force: effort required to overcome resistance
- Muscle endurance: sustained effort
- Muscle strength: generate maximal force against resistance
- Muscle power: rapid exertion of optimal force
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Q
Types of Muscles
- There are three types of muscle:
- Skeletal muscle moves your bones to produce body motions
- Cardiac muscle is found only in the heart and has its own electrical conduction system
- Smooth muscle is found in the walls of body organs such as the stomach and intestines
- Cardiac and smooth muscle are involuntary
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Is it true that there are different kinds of muscles?
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Types of Muscles
- Skeletal muscles can be activated with conscious thought
- Can shape and strengthen over time
- Tendons: the fibrous connective tissue by which a muscle attaches to a bone
- Ligament: a sheet or band of tough, fibrous tissue connecting bones or cartilage at a joint or supporting an organ
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Q
Types of Muscles
- Muscle fibers (muscle cells)
- Myofibrils: protein filaments
- Nucleus: cellular structure that contains genetic material; controls gene expression
- Mitochondria: convert energy for food into fuel for the muscle
- Sarcoplasmic reticulum (SR): plays important role in triggering muscle contraction
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What is it that makes my muscles actually work?
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FIGURE 5-1 BASIC COMPONENTS OF SKELETAL MUSCLE TISSUE
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Types of Muscles
- Sliding filament theory
- Actin and myosin slide over each other to move or contract skeletal muscle
- Adenosine triphosphate (ATP) needs to be present
- Produced within mitochondria
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FIGURE 5-2 SLIDING FILAMENT THEORY
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Q
Types of Muscles
- Increased blood flow in arm muscles
- Redistribution of blood to active muscles
- Other areas, like gut, see less blood flow
- Must be careful about eating right before exercise
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What makes my arms feel “pumped” when I’m lifting?
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Types of Muscle Fibers
- Skeletal muscle is made of two fiber types:
- Slow-twitch muscle fibers (Type I)
- Endurance
- Sacrifice rapid force for fatigue resistance
- Fast-twitch muscle fibers (Type IIa and Type IIx)
- Power and sprinting
- These fibers can generate force quickly
- More prone to hypertrophy—can grow more easily
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How can I get more “fast” muscles?
More…
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Types of Muscle Fibers
- The percentage of each type of muscle fiber is largely determined at birth
- Play a significant role in determining your muscle fitness abilities
- A typical person has about 50% of each type
- Proper training can enhance what a person has
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Q
Biological Sex
- Women experience significant benefits
from muscle-fitness training - Prevent age-related loss of muscle and bone mass
- Maintain health and lifelong independence
- Don’t be afraid of getting “too big”
- Differences in muscle-fibers and hormonal differences
- Typical training program unlikely to increase muscle mass (overload principle)
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As a woman, do I really need to lift?
What can I do to get toned instead of becoming too muscular?
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Q
Biological Sex
- It is possible, but not likely
- Muscle tissue weighs more than fat tissue, but a pound of muscle tissue is smaller than a pound of fat tissue
- Changes that occur when starting a muscle-training program:
- Loss of body fat
- Increased muscle mass (after a few weeks)
- Loss of inches in some areas
- Might not show up on scale, but has other benefits
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I heard that weight lifting will make me gain weight. Is that true?
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Age and Use
- Muscle mass and strength decrease with age, starting around 25 or 30 years old
- Strength training is effective for maintaining muscle fitness
- At ages of 20–60, active and well-trained people can maintain most of their muscle fitness
- After 60, reduction in testosterone and growth hormone causes rapid decline in muscle strength
- Important to continue muscle fitness training
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At what age do I start losing my strength?
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Q
Age and Use
- Muscle cannot change into fat
- Muscle can be negatively affected if you are overly sedentary and as you age
- Atrophy
- Sarcopenia: age-related loss of muscle fiber, muscle strength, and muscle mass
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Doesn’t muscle turn to fat if you quit working out?
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Age and Use
- Muscle size increases after 6–8 weeks
- Increase in strength noticed almost immediately
- Improved neuromuscular functioning
- Hyperplasia versus hypertrophy
- Atrophy will begin if training ceases for more than 4 weeks
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How long until I start getting big? How long do I stay big if I have to stop my training for some reason?
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FIGURE 5-3 CHANGES IN MUSCLE AND FAT TISSUE IN RESPONSE TO TRAINING
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Q
Genetics
- Genetics plays a clear role in overall fitness, but its influence on muscle fitness is difficult to study
- Heritability of muscles differs between sexes
- Also, heritability varies for strength, endurance, and power
- Heritability of strength is about 50 percent
- Power, a bit more than 50 percent
- Endurance is lowest of the three
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Is my strength mostly genetic?
More…
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Genetics
- Genes are responsible for no more than about
50 percent of any of your muscle functions - Training is key
- Hypertrophy is one area in which there is a strong genetic influence
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Benefits of Muscle Fitness
- Control of body weight
- Improved performance
- Reduced risk of injury and disease
- Improved emotional and psychological wellness
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Q
Body-Weight Control
- The scientific literature is mixed on the connection between weight lifting and increased metabolism
- Metabolic rate is closely related to the amount of
fat-free mass, which can be increased through muscle-fitness training - Hypertrophy can increase your resting metabolism
- For each new pound of muscle, you will burn 35–50 more calories a day
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Will weight lifting increase my metabolism?
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Q
Body-Weight Control
- Both burn calories
- The number of calories burned is dependent on intensity
- Continuous versus discontinuous
- Running has the potential to burn more calories
- Rests during weight lifting allow for consistently higher intensity
- Tabata-like training may be best when limited time
is available
Which burns more calories—running or lifting weights?
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Improved Performance
- Muscle training can improve overall performance
- Optimal performance requires a balance of overall strength and sport-specific skill
- For recreational athletes, training at a moderate intensity of 6–10 repetitions/2–3 days a week is enough to see improvement
What can I do to improve my sports performance?
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Q
Reduced Risk of Injury and Disease
- Strength training reduces the risk of injury
- Improves balance and susceptibility to tendinitis and muscle strain
What can I do to keep from spraining my ankle all the time?
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Q
Reduced Risk of Injury and Disease
- Strength training has positive effects with
regard to osteoporosis, back pain, arthritis, cardiovascular disease, and diabetes - It can also lower LDL cholesterol, improve HDL cholesterol, and improve the movement of glucose throughout the body
I thought walking and jogging were enough to prevent diseases. Do I really need to strength-train?
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Improved Emotional and Psychological Wellness
- Strength training enhances positive psychological states and increases feelings of energy
- The mechanism of the change is not clear but may be related to distraction, endorphins, increased core temperature, and changes in brain chemistry
- Benefits are mostly short term, but longer-term benefits are also seen
- Effects on depression, self-esteem
Why does weight lifting always make me feel better?
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TABLE 5-1 CHANGES AND BENEFITS IN RESPONSE TO MUSCLE-FITNESS TRAINING
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Assessing Your Muscle Fitness
- Muscle strength assessment
- 1-repetition maximum (1-RM)
- Maximum amount of weight you
can lift one time - Muscle endurance assessment
- As many repetitions as possible
- Norms available
- Perform periodic reassessment
How strong do I need to be—and how do I know how strong I am?
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Putting Together a
Muscle-Fitness Program
- Putting together a muscle-fitness program involves:
- Choosing appropriate equipment and facilities
- Selecting types of muscular training
- Applying the FITT formula
- Frequency
- Intensity
- Time
- Type
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Q
Choosing Appropriate Equipment and Facilities
- Consider access, preference, and what you
will use - Free weights are objects or devices that can be moved freely in any direction
- Can promote quicker strength gains due to
the need for balance and coordination - Less expensive
- Require the help of a spotter
- Associated with a higher risk of injury
Aren’t free weights a lot better than machines?
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Q
Choosing Appropriate Equipment and Facilities
- One of the most effective strength-training tools is your own body weight and gravity
- Push-ups, planks, squats, lunges, step-ups
- Resistance increases as muscle fitness increases (overload principle in play)
- It costs nothing and can be done anywhere, anytime
I want to work out in my dorm.
What do I need?
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Choosing Appropriate Equipment and Facilities
- Consider the convenience, cost, equipment, classes, and feel of the gym
- Don’t be afraid to ask for help in setting up an appropriate program
- Remember gym etiquette:
- Don’t sit on a machine when done; rack weights
- Bring a towel and wipe down equipment
- Follow the rules
What’s the best gym to join for strength training?
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Q
Selecting Types of
Muscular Training
- To get fit you must:
- Choose a type of equipment
- Choose a type of muscle-training program
- Static training
- Isokinetic training
- Dynamic training
I want to get more fit, but I don’t want big muscles. What type of training is right for me?
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Selecting Types of
Muscular Training
- Static (isometric) training
- Involves muscle contraction without any change to the length of the muscle
- Exercise against a stationary force
- Small range of motion (ROM)
- Planks, bridges
- Good for core strength, muscular rehabilitation
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Selecting Types of
Muscular Training
- 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 that you move at a steady rate and apply a constant force throughout the entire exercise
- Used for rehabilitation
- Limited use for general fitness
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Selecting Types of
Muscular Training
- Dynamic (isotonic) training
- Most popular type
- The exertion of the muscle force occurs throughout the length of the contraction
- Regardless of the resistance type, the speed of dynamic contraction varies
- Resistance may be fixed (free weights) or variable
(as with certain machines) - Dynamic training can be performed with body weight, rubber tubing, machines, or free weights
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TABLE 5-2 TYPES OF MUSCULAR TRAINING
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Q
Selecting Types of
Muscular Training
- There are two types of contractions in each dynamic lift:
- Concentric contraction: muscle shortens as it contracts
- Eccentric contraction: muscle lengthens as it contracts
Is it true that muscles get bigger if you go slower in your workout?
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Selecting Types of
Muscular Training
- The idea of going slow or fast has limited application
- Slow eccentric contractions can increase muscle strength
- This is an effect of the overload principle throughout
ROM, not speed - Faster contractions may be advantageous for certain athletes, for sports requiring rapid explosive movements
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FIGURE 5-4 CONCENTRIC VERSUS ECCENTRIC MUSCLE CONTRACTION
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Q
Applying the FITT Formula: Frequency
- This depends on your goals
- The ASCM recommends 2–3 days a week, with a 48-hour rest between training sessions
- Add more as you move beyond the beginner level
Should I lift every day if I want to get really strong?
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Q
Applying the FITT Formula: Frequency
- Delayed-onset muscle soreness (DOMS)
- Seems to be related to microtears and injuries suffered within the muscle cell during new or intensive activity
- Recovery is critical
- When fibers rebuild, they are stronger than before
Why am I sometimes so sore the day after lifting?
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TABLE 5-3 TRAINING FREQUENCY RECOMMENDATIONS FOR RESISTANCE TRAINING
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Q
Applying the FITT Formula: Intensity
- You need to lift enough weight to overload your muscles
- Intensity is the amount of weight or resistance required to elicit a training response (overload principle)
What’s the best amount to lift to get stronger?
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Applying the FITT Formula: Intensity
- Intensity is often calculated as a percentage of an individual’s 1-RM
- 60–70 percent of 1-RM for deconditioned persons, older adults, or beginners
- 60–80 percent of 1-RM for improvement in overall strength, mass, and to some extent endurance
- 70–100 percent of 1-RM for advanced-level training
- Repetitions (useful alternative to 1-RM)
- ASCM recommends 8–12
- Number of sets
- ASCM recommends 2–4 sets to fatigue (with good form)
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Applying the FITT Formula: Time
- The recommended two sets of 8–10 exercises should take no more than 30 minutes
- Short bouts of high-intensity exercise may be effective but can lead to injury
- Ways to manipulate time:
- Allocate enough time to perform each movement with proper form
- Alternate “push” and “pull” exercises or upper-body/
lower-body exercises
Can I get stronger in just a few minutes with extreme workouts?
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Applying the FITT Formula: Type
- Focus on movements, not muscles
- Two types of muscle resistance exercises:
- Single-joint exercises
- Use one major muscle group or joint
- Multiple-joint exercises
- Stress more than one muscle group or joint
- Has certain advantages: greater resistance, mimics
real-life activities, makes workouts more time-efficient
I like to bench and do curls.
Is that not enough?
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Applying the FITT Formula: Type
- Remember that every muscle has a reciprocal
- An agonist muscle pulls in one direction and an antagonist muscle pulls in the opposite direction
- Must be equally developed
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Applying the FITT Formula: Type
- Focus on curl-ups, planks, and bridges
- Less stress on the back
- Must be combined with high-intensity aerobic training
What’s the best way to get a 6-pack? Is it still recommended to do endless amounts of sit-ups?
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TABLE 5-4 PROGRAM DESIGN PARAMETERS FOR RESISTANCE TRAINING
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Q
Putting It All Together
- One that you do regularly and lets you work toward your goals
- Total body workouts
- Multi-joint exercises that work the body’s major muscle groups
- Good for everyone
- Time efficient
What is the best workout routine?
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Putting It All Together
- Upper- and lower-body split workouts
- Upper body on one day, lower body on another
- Greater total amount of work; more sport-specific
- More time consuming
- Muscle-group split routines
- Exercises for specific muscle groups
- Mostly used by bodybuilders, and those seeking hypertrophy
- Not practical for athletes, or for those seeking general muscle fitness
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FIGURE 5-5 MAJOR SKELETAL MUSCLES OF THE BODY (FRONT)
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FIGURE 5-5 MAJOR SKELETAL MUSCLES OF THE BODY (BACK)
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Q
Weight-Training Safety and
Injury Prevention
- Warm up before you start resistance training
- Use proper technique during your actual workout
- Use a spotter for free weights
- Don’t hold your breath
- Check your equipment
- Cool-down after you are done
What’s the best way to lift weights and not get hurt?
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Q
Weight-Training Safety and
Injury Prevention
- Whatever works best for you
Should I run before or after I lift?
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Q
Making Progress
- Use the 5–10% rule
- Track your progress
- Training logs, notebook, spreadsheets
- The more you track, the more effective you will be in reaching your goal
When should I increase my training?
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Q
Making Progress
- If your layoff has been less than 3 weeks:
reduce FITT by about 10% - Longer layoffs: drop FITT by 25%
I didn’t work out at all during spring break. How should I start back?
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FIGURE 5-6 SAMPLE MUSCLE-FITNESS TRAINING LOG
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Making Progress
- Try new exercises frequently
- Vary your number of sets, number of repetitions, and resistance levels
- Vary between traditional and functional training
I get bored with the same old workout and lose my motivation. Any ideas?
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Making Progress
- Core training focuses on the muscles of the abdominal region and lower back
- Improves fitness, sport performance
- Stabilizes the spine, improves posture
- Functional training is training that mimics
real-life movement patterns - The ability to control your body weight
- Integrates multiple muscle groups
Core training, functional training:
What do these even mean?
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Making Progress
- No—you can do both in a weight room with equipment or at home with your body weight
- Also consider rubber bands, tubing, stability balls
Do I need special equipment for core training and functional training?
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Making Progress
- Yes—Pilates can help you build muscle fitness
as well as increase flexibility, improve body composition, and reduce stress - Try Pilates at home with an instruction book or DVD
Can I do Pilates for muscle-fitness training?
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Avoiding Drugs and Supplements
- Creatine should be used with caution
- Taking in extra creatine triggers the body to reduce its own creatine synthesis
- A better choice is to improve your diet
Creatine is a natural substance, so it’s safe to take, right?
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Q
Avoiding Drugs and Supplements
- Usually money is the reason; and it can help athletes get stronger and perform better and longer
- Anabolic steroids: derived from testosterone
- Steroid use is illegal, immoral, unethical,
and unsafe - Side effects: liver failure, cardiovascular
disease, irritability, aggressiveness, nervous
tension, and frequent mood swings.
If steroids are so bad, why are athletes always using them?
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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Q
Avoiding Drugs and Supplements
- You don’t need them if you eat a healthy diet and do regular moderate exercise
- Recommended daily protein intake:
0.36 grams/pound of body weight - Moderate muscle fitness does not increase protein needs
- There is no need to exceed 1.0g/lb of body weight even with vigorous strength training
Are protein shakes really worth it?
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Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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