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WFU - HES 101 - Class Notes - Week 3

Created by: merlec16 Elite Notetaker

WFU - HES 101 - Class Notes - Week 3

School: Wake Forest University
Department: Health Sport And Exercise Science
Course: Exercise for Health
Professor: Sharon Woodard
Term: Fall 2016
Tags: muscular, Fitness, hes, fibers, nutrition, balance, and Strength
Name: HES Week 3 Muscular Fitness Lecture
Description: Notes taken in class on the 4th lecture about Developing Muscular Fitness.
Uploaded: 09/19/2016
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background image HES Lecture: Developing Muscular Fitness  *Demonstrate Lunges at LAB Memorize major muscle groups on diagram  Anatomy of Muscles Muscle is composed of many things Minofibers are made up of actin and myosin  Muscle Fiber Types Slow twitch- high aerobic capacity, low power o Endurance longer duration  Fast twitch- sprinter, lifter o Generates greater force but fatigues quickly
o Short bursts of activity
Fibers don’t really change – will not convert from slow to fast  Darker fibers- slow twitch/more blood flow and higher oxygen content Lighter fibers- fast twitch/ less blood flow and lower oxygen content Fiber typing Biopsy procedure- minor operation to remove a small sample of muscle Same undergoes chemical analysis- examined under microscope  Genetic predisposition  Born o Muscle cell number
o Muscle fiber type (fast or slow twitch)
o Lung size/heart size/VO2 Max
Built  o Physical training  Aerobic exercise  Resistance training  Skills  Balance/ timing/ accuracy o Nutritional balance
o Mental skills training
Will power! Types of muscular fitness Strength- maximum amount of force a muscle can generate (1 rep 
max)
Endurance- muscles ability to make repeated contractions against a 
submaximal force (test to fatigue/ reps per minute)
Power- rate of force generation= force x distance/time  Training terminology Resistance-force the muscles are required to overcome o Amount of weight lifted
background image Repetitions- number of times an exercise is performed without rest Set- a specific number of reps Rest- breaks between sets, difference exercises or sessions FITT Principle for Muscular Strength (memorize) Frequency- 2-3 days per week Intensity- 60-70% of 1RM (beginners) or >80% 1RM (experienced) Time- reps: 8-12/ sets: 2-4 Type- anaerobic, weight machines, body weight, free weights Muscular Endurance F – 2-3 days I - < 50% of 1RM T – reps: 15-20/ sets: 2-4 T – anaerobic, weight machines, body weight, free weights, bands Muscular Power F – 2-3 days I - 30-60% of 1RM T- reps: 8-12/ sets: 2-4 T – anaerobic, weight machines, body weight, free weights, bands Differences between strength endurance power Strength- high resistance, low reps Endurance- low resistance, high reps Power- fast/explosive, resistance varies Types of muscle contractions 1. Concentric- shortens
2. Eccentric- elongates
3. Isometric- no change
*Eccentric contractions cause more soreness 
Options for muscular fitness training
Body weight Resistance bands or tubing Free weights Weight machines or cable machines Adaptations to Resistance Training Neurological adaptions o Relaxation of antagonist muscle
o Decreased inhibition
o Increased activation of nerves
Structural adaptations- changes you can see  Hypertrophy- increase in muscle size Hyperplasia (?)- increase in muscle fiber number Principles of Resistance Training Specificity

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School: Wake Forest University
Department: Health Sport And Exercise Science
Course: Exercise for Health
Professor: Sharon Woodard
Term: Fall 2016
Tags: muscular, Fitness, hes, fibers, nutrition, balance, and Strength
Name: HES Week 3 Muscular Fitness Lecture
Description: Notes taken in class on the 4th lecture about Developing Muscular Fitness.
Uploaded: 09/19/2016
3 Pages 9 Views 7 Unlocks
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