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Building Muscular Strength and Endurance PowerPoint Presentation

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Description : Check out this medical presentation on Exercise and Fitness, which is titled "Building Muscular Strength and Endurance", to know how resistance training is used to attain muscular fitness, identify key skeletal muscle structures and explain how they work together to allow for basic muscle function, understand the fitness and wellness improvements you can make with regular resistance training, and evaluate your changes in muscle fitness over time by assessing your muscular strength and muscular endurance at regular intervals.

Tags : Exercise, Fitness, Building Muscular Strength, Endurance, resistance training

Published on : Jul 12, 2021 | Views : 3049 | Downloads : 3

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Slide 2-

Learning Outcomes Explain how resistance training is used to attain muscular fitness. Identify key skeletal muscle structures and explain how they work together to allow for basic muscle function. Articulate the fitness and wellness improvements you can make with regular resistance training. Evaluate your changes in muscle fitness over time by assessing your muscular strength and muscular endurance at regular intervals. © 2018 Pearson Education, Inc.
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Learning Outcomes continued Implement an effective resistance-training exercise program compatible with your goals and lifestyle. Observe safety precautions when resistance training. Avoid the risks associated with supplement use and dramatic diet changes. © 2018 Pearson Education, Inc.
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What Is Muscular Fitness? Muscular Fitness The ability of the musculoskeletal system to perform daily and recreational activities without undue fatigue and injury Muscular Strength The ability of a muscle or group of muscles to contract with maximal force Muscular Endurance The ability of a muscle to contract repeatedly over an extended period of time Resistance Training (Weight Training) Controlled and progressive stressing of the body’s musculoskeletal system using resistance (i.e., weights, resistance bands, body weight) exercises to build and maintain muscular fitness © 2018 Pearson Education, Inc.
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How Do My Muscles Work? Three Basic Muscle Types Voluntary Skeletal Muscle Allows movement and generates body heat Involuntary Cardiac Muscle Exists only in the heart; helps pump blood Involuntary Smooth Muscle Lines internal organs and moves food through the stomach and intestines © 2018 Pearson Education, Inc.
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How Do My Muscles Work? continued Skeletal Muscle Tendons (connective tissue) Muscle fibers (individual muscle cells) Myofibrils (strands containing protein filaments) Sarcomere: The smallest area in a muscle fiber where everything required for muscle contraction exists Two Types of Muscle Fibers Slow-twitch (Type I): Oxygen dependent; contract slowly but for longer periods without fatigue Fast-twitch (Type II): Not oxygen dependent; contract faster but tire more quickly © 2018 Pearson Education, Inc.
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How Do My Muscles Work? continued Muscle contraction requires stimulation. One motor nerve stimulates many skeletal muscle fibers, together creating a functional unite called a motor unit. © 2018 Pearson Education, Inc.
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How Do My Muscles Work? continued Three Primary Types of Muscle Contraction Isotonic (consistent muscle tension) Concentric Eccentric Isometric (consistent muscle lengthening) Isokinetic (consistent muscle contraction speed) © 2018 Pearson Education, Inc.
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Isotonic and Isometric Contractions © 2018 Pearson Education, Inc. Isotonic contraction Isometric contraction
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How Can Regular Resistance Training Improve My Fitness and Wellness? Regular Resistance Training Increases strength Neural improvements Increased muscle size Increases muscular endurance Improves body composition, weight management, and body image Reduces cardiovascular disease risk © 2018 Pearson Education, Inc.
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How Can Regular Resistance Training Improve My Fitness and Wellness? continued Regular Resistance Training Strengthens bones and protects your bod from injuries Helps maintain physical function with aging Enhances performance in sports and activities © 2018 Pearson Education, Inc.
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Physiological Changes from Resistance Training © 2018 Pearson Education, Inc. Resistance training decreases Resistance training increases
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How Can I Assess My Muscular Strength and Endurance? 1 RM (Repetition Maximum) Tests The most common strength measurement tool Must get medical clearance to lift weights. Must have spotters nearby to watch and assist. Use Lab 4.1 to get started. Grip Strength Test Also a common muscular strength measurement Uses a grip strength dynamometer (equipment). © 2018 Pearson Education, Inc.
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How Can I Assess My Muscular Strength and Endurance? continued 20 RM (Repetition Maximum) Tests Can use any weight-training exercise. Useful for setting endurance goals. Use Lab 4.2 to get started. Calisthenic or Body Weight Tests Conditioning exercises using body weight Sit-ups, curl-ups, pull-ups, push-ups, and similar activities Use Lab 4.2 to get started. © 2018 Pearson Education, Inc.
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How Can I Design My Own Resistance-Training Program? Set appropriate muscular fitness goals. Use SMART Goal Guidelines Specific, measurable, action-oriented, realistic, time-based Appearance-Based Goals Include ways to measure progress. Be wary of unrealistic expectations. Function-Based Goals Include specific goals for function increases. © 2018 Pearson Education, Inc.
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How Can I Design My Own Resistance-Training Program? continued Explore your equipment options. Machines Free weights Alternative equipment Resistance bands and other devices Body-weight training Also called calisthenics or no-equipment training © 2018 Pearson Education, Inc.
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How Can I Design My Own Resistance-Training Program? continued Different Types of Resistance-Training Programs Traditional Weight Training Uses sets and repetitions Circuit Weight Training Relies on the principle of specificity Plyometrics and Sports Training Used more by athletes than by casual exercisers Plyometrics mimic quick, explosive sport actions Power lifting Speed and agility drills Whole-Body Exercise Programs © 2018 Pearson Education, Inc.
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How Can I Design My Own Resistance-Training Program? continued Apply the FITT formula. Frequency How often you train each week Intensity Resistance Overload Time Number of sets and repetitions per session Type Choosing appropriate exercises © 2018 Pearson Education, Inc.
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Muscles in Resistance Training © 2018 Pearson Education, Inc. 1 2 3 4 5 6 7 8 9 11 12 18 17 16 15 14 13 10
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How Can I Design My Own Resistance-Training Program? continued What if you don’t reach your goals? Track your progress. Use a log or journal. Lab 4.4 can help you get started. Evaluate and redesign your program as needed. Good times to revisit the program Target completion date When you feel you're not progressing When you experience overtraining fatigue or injury © 2018 Pearson Education, Inc.
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What Precautions Should I Take to Avoid Resistance-Training Injuries? Follow basic weight-training guidelines. Start conservatively. Follow the “10 percent rule.” Proceed gradually. Warm up and cool down properly. Include both general and specific warm-ups. Include light stretching. © 2018 Pearson Education, Inc.
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What Precautions Should I Take to Avoid Resistance-Training Injuries? continued Know how to train with weights safely. Use a spotter. Move slowly and with control. Get advice from a qualified exercise professional. Look for certified, experienced trainers. Follow individualized guidelines if you have physical limitations. These will vary for different individuals and needs. Get medical clearance. Locate reputable resources for information. © 2018 Pearson Education, Inc.
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Is It Risky to Use Supplements or Change My Diet for Muscular Fitness? Ergogenic Aids Dietary supplements marketed as promoting muscle conditioning (also called performance aids) Unproven safety and effectiveness Can include controlled substances such as anabolic steroids. Anabolic Steroids Synthetic drugs related to testosterone Sometimes are used illegally for performance enhancement. Induce serious negative side effects. © 2018 Pearson Education, Inc.
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Is It Risky to Use Supplements or Change My Diet for Muscular Fitness? continued Creatine Legal supplement containing amino acids Should be taken only at recommended levels. Few side effects are reported, but long-term effects unknown. Adrenal Androgens (DHEA, Androstenedione) The body's most common hormones They act as weak steroids. There is no proof of safety or effectiveness. Can cause serious side effects. © 2018 Pearson Education, Inc.
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Is It Risky to Use Supplements or Change My Diet for Muscular Fitness? continued Growth Hormone (GH) Produced naturally by pituitary gland. Produced synthetically for medical use. Serious side effects of illegal use include irreversible bone growth, cardiovascular disease and diabetes risks, and reduced sexual desire. Amino Acid and Protein Supplements Used in hopes of enhancing muscle development. Evidence of effectiveness is mixed. Large doses can create imbalances, alter protein and bone metabolism, and increase risk of cardiovascular diseases. © 2018 Pearson Education, Inc.