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Questions and Answers A Guide to Fitness and Wellness 4th Edition

Gary Liguori │ Sandra Carroll-Cobb

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

CHAPTER 5

Muscle Fitness

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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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Factors Affecting Muscle Fitness, 1

Question: What’s muscle fitness? Is it the same as weight lifting?

Muscle fitness is the ability of muscles to perform routine tasks without undue fatigue

©Chris Rout/Alamy Stock Photo

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Factors Affecting Muscle Fitness, 2

Muscle force: the 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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Types of Muscles, 1

Question: Is it true that there are different kinds 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 muscles are involuntary

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Types of Muscles, 2

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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Types of Muscles, 3

Question: What is it that makes my muscles actually work?

Muscle fibers (muscle cells)

Myofibrils: protein filaments

Nucleus: the cellular structure that contains genetic material; controls gene expression

Mitochondria: convert energy for food into fuel for the muscle

Sarcoplasmic reticulum: plays an important role in triggering muscle contraction

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FIGURE 5-1 BASIC COMPONENTS OF SKELETAL MUSCLE TISSUE

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Types of Muscles, 4

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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Types of Muscles, 5

Question: What makes my arms feel “pumped” when I’m lifting?

Increased blood flow in arm muscles

Redistribution of blood to active muscles

Other areas, like the gut, see less blood flow

Must be careful about eating immediately before exercise

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Types of Muscle Fibers, 1

Question: How can I get more “fast” muscles?

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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Types of Muscle Fibers, 2

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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Biological Sex, 1

Question: As a woman, do I really need to lift? What can I do to get toned instead of becoming too muscular?

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

A typical training program is unlikely to increase muscle mass (overload principle)

©Will & Deni McIntyre/Corbis Documentary/Getty Images

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Biological Sex, 2

Question: I heard that weight lifting will make me gain weight. Is that true?

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 a scale, but has other benefits

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Age and Use, 1

Question: At what age do I start losing my strength?

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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Age and Use, 2

Question: Doesn’t muscle turn to fat if you quit working out?

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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Age and Use, 3

Question: How long until I start getting big? How long do I stay big if I have to stop my training for some reason?

Muscle size increases after 6–8 weeks

Increase in strength is noticed almost immediately

Improved neuromuscular functioning

Hyperplasia versus hypertrophy

Atrophy will begin if training ceases for more than 4 weeks

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FIGURE 5-3 CHANGES IN MUSCLE AND FAT TISSUE IN RESPONSE TO TRAINING

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Genetics, 1

Question: Is my strength mostly genetic?

Genetics plays a clear role in overall fitness, but its influence on muscle fitness is difficult to study

Heritability of muscles differs between the sexes

Also, heritability varies for strength, endurance, and power

Heritability of hand-grip strength is about 50%

Power, a bit more than 50%

Endurance is lowest of the three

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Genetics, 2

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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Body-Weight Control, 1

Question: Will weight lifting increase my metabolism?

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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Body-Weight Control, 2

Question: Which burns more calories—running or lifting weights?

Both burn calories

The number of calories burned is dependent on intensity

Continuous versus discontinuous

HITT or Tabata-like training may be best when limited time is available

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Improved Performance

Question: What can I do to improve my sports 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

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Reduced Risk of Injury and Disease, 1

Question: What can I do to keep from spraining my ankle all the time?

Strength training reduces the risk of injury

Improves balance and susceptibility to tendinitis and muscle strain

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Reduced Risk of Injury and Disease, 2

Question: I thought walking and jogging were enough to prevent diseases. Do I really need to strength-train?

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

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Improved Emotional and Psychological Wellness

Question: Why does weight lifting always make me feel better?

Strength training enhances positive psychological states and increases feelings of energy

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

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TABLE 5-1 CHANGES AND BENEFITS IN RESPONSE TO MUSCLE-FITNESS TRAINING

CHANGES AND BENEFITS	MALES	FEMALES
Improved balance, stability, posture	Yes	Yes
Increased muscle endurance	Yes	Yes
Increased muscle speed, power, strength	Yes	Yes
Reduced disease risk	Yes	Yes
Weight loss or maintenance	Yes	Yes
Muscle gain	Yes	Yes

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Assessing Your Muscle Fitness

Question: How strong do I need to be—and how do I know how strong I am?

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

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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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Choosing Appropriate Equipment and Facilities, 1

Question: Aren’t free weights a lot better than machines?

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

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Choosing Appropriate Equipment and Facilities, 2

Question: I want to work out in my dorm. What do I need?

One of the most effective strength-training tools is your own body weight and gravity

Push-ups, pull-ups, lunges, squats

Resistance increases as muscle fitness increases (overload principle in play)

It costs nothing and can be done anywhere, anytime

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Choosing Appropriate Equipment and Facilities, 3

Question: What’s the best gym to join for strength training?

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

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Selecting Types of Muscular Training, 1

Question: I want to get more fit, but I don’t want big muscles. What type of training is right for me?

To get fit you must:

Choose a type of equipment

Choose a type of muscle-training program

Static training

Isokinetic training

Dynamic training

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Selecting Types of Muscular Training, 2

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, 3

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, 4

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

	STATIC TRAINING	ISOKINETIC TRAINING	DYNAMIC TRAINING
RANGE OF MOTION	Limited	Good	Excellent
RESISTANCE	Static	Adjusting	Fixed or variable
STRENGTH GAINS	Good*	Excellent	Excellent
COST	Inexpensive	Expensive	Inexpensive

*Strength gains are easy to come by in static training but quick to lose.

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Selecting Types of Muscular Training, 5

Question: Is it true that muscles get bigger if you go slower in your workout?

There are two types of contractions in each dynamic lift:

Concentric contraction: muscle shortens as it contracts

Eccentric contraction: muscle lengthens as it contracts

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Selecting Types of Muscular Training, 6

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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Applying the FITT Formula: Frequency, 1

Question: Should I lift every day if I want to get really strong?

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

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Applying the FITT Formula: Frequency, 2

Question: Why am I sometimes so sore the day after lifting?

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

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TABLE 5-3 TRAINING FREQUENCY RECOMMENDATIONS FOR RESISTANCE TRAINING

TRAINING STATUS	FREQUENCY PER WEEK
BEGINNER/OLDER/DECONDITIONED	2–3
INTERMEDIATE	3–4
ADVANCED/ELITE	4–7

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Applying the FITT Formula: Intensity, 1

Question: What’s the best amount to lift to get stronger?

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)

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Applying the FITT Formula: Intensity, 2

Intensity is often calculated as a percentage of an individual’s 1-RM

40–50 percent of 1-RM for deconditioned persons, older adults, or beginners

60–70 percent of 1-RM for improvement in overall strength, mass, and to some extent endurance

>80 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

Question: Can I get stronger in just a few minutes with extreme workouts?

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

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Applying the FITT Formula: Type, 1

Question: I like to bench and do curls. Is that not enough?

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, and makes workouts more time-efficient

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Applying the FITT Formula: Type, 2

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, 3

Question: What’s the best way to get a 6-pack? Is it still recommended to do endless amounts of sit-ups?

Focus on curl-ups, planks, and bridges

Less stress on the back

Must be combined with high-intensity aerobic training

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TABLE 5-4 PROGRAM DESIGN PARAMETERS FOR RESISTANCE TRAINING

TRAINING GOAL	INTENSITY (% OF 1-RM)	REPETITIONS	SETS	REST BETWEEN SETS
STRENGTH	≥85%	≤6	2–6	2–5 minutes
POWER	75%–90%	1–5	3–5	2–5 minutes
HYPERTROPHY	67%–85%	6–12	3–6	30 seconds–1.5 minutes
MUSCULAR ENDURANCE	≤67%	≥12	2–3	≤30 seconds

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Putting It All Together, 1

Question: What is the best workout routine?

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

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Putting It All Together, 2

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

Drawback is that the workouts focus on single-joint exercises and are not time efficient

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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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Weight-Training Safety and Injury Prevention, 1

Question: What’s the best way to lift weights and not get hurt?

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

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Weight-Training Safety and Injury Prevention, 2

Question: Should I run before or after I lift?

Whatever works best for you

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Making Progress, 1

Question: When should I increase my training?

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

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Making Progress, 2

Question: I didn’t work out at all during spring break. How should I start back?

If your layoff has been less than 3 weeks: reduce FITT by about 10%

Longer layoffs: drop FITT by 25%

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FIGURE 5-6 SAMPLE MUSCLE-FITNESS TRAINING LOG

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Making Progress, 3

Question: I get bored with the same old workout and lose my motivation. Any ideas?

Try new exercises frequently

Vary your number of sets, number of repetitions, and resistance levels

Vary between traditional and functional training

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Making Progress, 4

Question: Core training, functional training: What do these even mean?

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

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Making Progress, 5

Question: Do I need special equipment for core training and functional training?

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

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Making Progress, 6

Question: Can I do Pilates for muscle-fitness training?

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 video

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Avoiding Drugs and Supplements, 1

Question: Creatine is a natural substance, so it’s safe to take, right?

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

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Avoiding Drugs and Supplements, 2

Question: If steroids are so bad, why are athletes always using them?

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

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Avoiding Drugs and Supplements, 3

Question: Are protein shakes really worth it?

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 1.0 grams/pound of body weight even with vigorous strength training

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