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HES Week 3 Muscular Fitness Lecture

by: merlec16

HES Week 3 Muscular Fitness Lecture HES 101

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About this Document

Notes taken in class on the 4th lecture about Developing Muscular Fitness.
Exercise for Health
Sharon K. Woodard
Class Notes
muscular, Fitness, hes, fibers, nutrition, balance, Strength
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This 3 page Class Notes was uploaded by merlec16 on Sunday September 18, 2016. The Class Notes belongs to HES 101 at Wake Forest University taught by Sharon K. Woodard in Fall 2016. Since its upload, it has received 4 views.


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Date Created: 09/18/16
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  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  Progressive overload- don’t do the same weight all the time  Recovery- causes small “tears” in muscles o Rest periods are necessary for this to occur  Reversibility- if you stop training you will lose muscle mass  Balance- necessary to exercise all muscle groups Tips and safety cues  Always have a spotter  Use correct posture  Exhale on exertion  Move through the full range of motion  Avoid using momentum to move the weight


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