Notes H

NOTES H: CONCEPT 11
MUSCLE FITNESS TRAINING INCREASES THE FITNESS OF THE BONES, TENDONS, AND LIGAMENTS, AS WELL AS THE MUSCLES.
THREE TYPES OF MUSCLE TISSUE SMOOTH – INVOLUNTARY (STOMACH, INTESTINES) CARDIAC – INVOLUNTARY (HEART) SKELETAL – VOLUNTARY (BICEPS)
	FAST-TWITCH MUSCLE FIBERS - ANAEROBIC (STRENGTH) INTERMEDIATE MUSCLE FIBERS SLOW-TWITCH MUSCLE FIBERS - AEROBIC (ENDURANCE)
GENETICS, GENDER, & AGE AFFECT MUSCLE FITNESS PERFORMANCE. SOME ENDURANCE TESTS PENALIZE THE WEAKER PERSON (ABSOLUTE MUSCULAR ENDURANCE TEST).
GOOD MUSCLE FITNESS IS ASSOCIATED WITH :
	REDUCED RISK OF INJURY GOOD POSTURE & REDUCED RISK OF BACK PROBLEMS IMPROVED ATHLETIC PERFORMANCE WELLNESS
PROGRESSIVE RESISTANCE EXERCISE PROGRAMS CAN BE PERFORMED IN A VARIETY OF WAYS & WITH DIFFERENT EQUIPMENT: ISOTONIC EXERCISE, CONCENTRIC & ECCENTRIC CONTRACTIONS, ISOMETRIC EXERCISES, ISOKINETIC EXERCISES. THERE ARE ADVANTAGES OF BOTH FREE WEIGHTS & MACHINES. RESISTANCE MACHINES ARE SAFER (WEIGHT CANNOT FALL ON PARTICIPANT), EASIER & QUICKER TO CHANGE WEIGHTS THAN WITH FREE WEIGHTS. MACHINES DON'T REQUIRE SPOTTERS (FREE WEIGHTS DO). MANY RESISTANCE TRAINING EXERCISES CAN BE DONE WITH LITTLE OR NO EQUIPMENT: CALISTHENICS, HOME-MADE WEIGHTS & ELASTIC EXERCISE BANDS. THE AMOUNT OF OVERLOAD FOR STRENGTH IS DIFFERENT THAN FOR MUSCULAR ENDURANCE. STRENGTH TRAINING UTILIZES HIGH RESISTANCE OVERLOAD WITH LOW REPS. MUSCULAR ENDURANCE TRAINING UTILIZES A HIGH NUMBER OF REPETITIONS & LOWER RESISTANCE. RESEARCH INDICATES THAT MOST OF THE FITNESS & HEALTH BENEFITS ARE ACHIEVED IN ONE SET. AS MUCH OF 80% TO 90% OF THE BENEFITS MAY RESULT IN THE FIRST SET
THERE IS A THRESHOLD OF TRAINING & A TARGET ZONE FOR STRENGTH DEVELOPMENT.
	F = 2-4 DAYS/WEEK I = 20%-60% OF 1 RM T = 9-25 REPS/1-5 SETS
CIRCUIT RESISTANCE TRAINING (CRT) IS AN EFFECTIVE WAY TO BUILD MUSCULAR & CARDIOVASCULAR ENDURANCE. CRT – 20-25 REPS, RESISTANCE 30%-40% OF 1 RM, 45 SECONDS, 10 STATIONS, 2-3 SETS.
PROGRAMS INTENDED TO SLIM (TONE) THE FIGURE/PHYSIQUE SHOULD BE OF THE MUSCULAR ENDURANCE TYPE. EXERCISES DO NOT SPOT-REDUCE FAT. AEROBIC EXERCISE IS BEST FOR WEIGHT OR FAT REDUCTION. ANABOLIC STEROIDS ARE PRESCRIPTION DRUGS-A SYNTHETIC REPRODUCTION OF THE MALE HORMONE TESTOSTERONE. MANY DANGEROUS SIDE EFFECTS: LIVER CANCER, CARDIAC DISEASE, VIOLENT BEHAVIOR (ROID RAGE). TAKING STEROIDS IS ILLEGAL & AND DANGEROUS WAY TO BUILD MUSCLE FITNESS. THE LONG-TERM EFFECTS OF CREATINE ARE UNKNOWN. SHORT-TERM EFFECTS – STOMACH DISTRESS & CRAMPING. PRE IS ASSOCIATED WITH REDUCED RISK OF OSTEOPOROSIS PRE STRESSES THE BONES OF THE BODY. A COMBINED STRENGTH/MUSCLE ENDURANCE PROGRAM PROVIDES MOST OF THE HEALTH BENEFITS ASSOCIATED WITH PRE. 1 SET OF 8-12 REPS 2 DAYS/WEEK 8-10 BASIC EXERCISES. GUIDELINES FOR SAFE & EFFECTIVE STRENGTH TRAINING START WITH LIGHT WEIGHTS TO LEARN PROPER TECHNIQUE & AVOID SORENESS. PROGRESS GRADUALLY IT IS NOT TRUE THAT YOU WILL BECOME MUSCLE-BOUND & LOSE FLEXIBILITY BECAUSE OF STRENGTH TRAINING. NO PAIN NO GAIN IS A FALLACY MOST INJURIES CAN BE PREVENTED BY USING CORRECT TECHNIQUE AND PROPER CARE IF MUSCLES ARE WARMED UP BEFORE LIFTING, MORE FORCE CAN BE EXERTED AND HEAVIER LOADS CAN BE LIFTED.
TERMS TEST IV Active Assistance Ballistic Stretch Passive Assistance Static Stretch Agonist Muscles (Concept 10) Antagonist Muscles (Concept 10) Range of Motion Exercise PNF Exercise Absolute Strength Relative Strength Repetitions Maximum Plyometrics Isotonic Isometric Concentric Contraction Eccentric Contraction Definition of Muscle Lactic Acid Hypertrophy Sticking Point Absolute Muscular Endurance (dynamic type) Dynamic Muscular Endurance Relative Muscular Endurance (dynamic type) Static Muscular Endurance