HES Week 3 Muscular Fitness Lecture
HES Week 3 Muscular Fitness Lecture HES 101
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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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