Chapter 7

179 views

Published on

Published in: Health & Medicine, Business
0 Comments
0 Likes
Statistics
Notes
  • Be the first to comment

  • Be the first to like this

No Downloads
Views
Total views
179
On SlideShare
0
From Embeds
0
Number of Embeds
2
Actions
Shares
0
Downloads
0
Comments
0
Likes
0
Embeds 0
No embeds

No notes for slide

Chapter 7

  1. 1. CHAPTER 7 DISCUSSION QUESTIONS1) What is more important for good health: aerobic fitness or muscular strength?2) Should you do aerobic exercise or strength training first?3) Do big muscles turn into fat when the person stops training?4) What strength-training exercises are best to get an abdominal "6-pack?”5) Define: strength training, activities of daily living, sarcopenia, metabolism.6) Does your body expend more calories to maintain muscle or fat?7) Daily energy requirements decrease an average of how many calories between age 26 & age 60?8) A benefit of strength training is a decrease in what around muscle fibers?9) What is the difference between muscular strength & muscular endurance?10) What is one repetition maximum?11) What are the 2 types of muscle fibers & what is the difference between them?12) What are the 2 ways that strength gains are achieved?13) What does the principle of specificity of training state?
  2. 2. WHICH IS MORE IMPORTANT FOR GOOD HEALTH: AEROBIC FITNESS OR MUSCULAR STRENGTH?-BOTH ARE IMPORTANT-FITNESS BOOM OF 1970’S & 80’S: EMPHASIS ON AEROBIC FITNESS-TODAY: BOTH CONTRIBUTE TO: -HEALTH -FITNESS -WORK CAPACITY -OVERALL QUALITY OF LIFE
  3. 3. WHAT SHOULD COME FIRST: AEROBIC EXERCISE OR STRENGTH TRAINING?-GENERAL RULE OF THUMB: AEROBICS PROVIDES A GOOD LEAD INTO STRENGTH TRAINING-UNLESS EXTREMELY EXHAUSTING: CAN LEAD TO BAD FORM WHEN LIFTING-BASED ON FITNESS GOALS & PREFERENCES -PRIMARY GOAL IS STRENGTH DEVELOPMENT: LIFT FIRST -PRIMARY GOAL IS DEVELOP CARDIORESPIRATORY SYSTEM: HEAVY LOWER BODY LIFTING WILL MAKE IT DIFFICULT TO SUSTAIN A GOOD CARDIO WORKOUT
  4. 4. DO BIG MUSCLES TURN INTO FAT WHEN THE PERSON STOPS TRAINING?-MUSCLE TISSUE CAN’T TURN INTO FAT TISSUE (OR VICE VERSA)-MUSCLE & FAT TISSUE ARE COMPLETELY DIFFERENT TYPES OF TISSUE-MUSCLE TISSUE INCREASES/DECREASES IN SIZE FROM TRAINING/NOT TRAINING-FAT TISSUE INCREASES/DECREASES IN SIZE FROM GOOD/POOR DIET & WITH/WITHOUTPHYSICAL ACTIVITY
  5. 5. WHAT STRENGTH-TRAINING EXERCISES ARE BEST TO GET A “6-PACK?”?-NO MIRACLE EXERCISES TO REDUCE BODY FAT AROUND WAIST-ABDOMINAL EXERCISES WILL STRENGTHEN ABDOMINAL MUSCULATURE BUT WILL NOT BESUFFICIENT TO ALLOW MUSCLES TO APPEAR THROUGH FAT LAYER BETWEEN SKIN &MUSCLES-WASHBOARD ABS RECIPE: -MODERATE TO VIGOROUS AEROBIC TRAINING + STRENGTH TRAINING + MODERARE REDUCTION IN DAILY CALORIC INTAKE
  6. 6. STRENGTH TRAINING?-A PROGRAM DESIGNED TO IMPROVE MUSCULAR STRENGTH &/ORENDURANCE THROUGH A SERIES OF PROGRESSIVE TRAINING EXERCISESTHAT OVERLOAD THE MUSCLE SYSTEM & CAUSE PHYSIOLOGICALDEVELOPMENT WHAT ARE SOME OF THE BENEFITS?1) OPTIMAL PERFORMANCE IN DAILY ACTIVITIES* *EVERYDAY BEHAVIORS THAT PEOPLE NORMALLY DO TO FUNCTIONIN LIFE (CARRYING A CHILD, CARRYING GROCERIES, SHOVELING SNOW)2) DECREASES RISK OF DIABETES BY HELPING CONTROL BLOOD SUGAR3) IMPROVES POSTURE, PERSONAL APPEARANCE, SELF-IMAGE
  7. 7. WHAT IS SARCOPENIA?-AGE-RELATED LOSS OF LEAN BODY MASS, STRENGTH, & FUNCTION-IN THE OLDER POPULATION STRENGTH MAY BE THE MOST IMPORTANT HEALTH-RELATED COMPONENT OF PHYSICAL FITNESS-GOOD STRENGTH CONTRIBUTES MORE TO INDEPENDENT LIVING THAN ANY OTHER FITNESS COMPONENT-GOOD STRENGTH ENHANCES OLDER POPULATION QUALITY OF LIFE IN THAT IT:1) IMPROVES BALANCE & RESTORES MOBILITY2) MAKES LIFTING & REACHING EASIER3) DECREASES THE RISK FOR INJURIES & FALLS4) DECREASES THE RISK FOR OSTEOPOROSIS**DISEASE OF THE BONES WHERE BONE MINERAL DENSITYIS REDUCED LEADING TO AN INCREASED RSIK IN FRACTURE
  8. 8. METABOLISM“ALL ENERGY & MATERIAL TRANSFORMATIONS THAT OCCUR WITHIN LIVING CELLS”-NECESSARY TO SUSTAIN LIFE-MUSCLE TISSUE USES MORE ENERGY THAN FATTY TISSUE-BODY EXPENDS MORE CALORIES TO MAINTAIN MUSCLE THAN MAINTAIN FAT-ALL OTHER FACTORS EQUAL, 2 PEOPLE THAT WEIGH THE SAME BUT HAVEDIFFERENT MUSCLE MASS THE ONE WITH MORE MUSCLE MASS WILL HAVE A HIGHERRESTING METABOLISM
  9. 9. DOES METABOLISM SLOW DOWN WITH AGE?-METABOLISM DOESN’T SLOW DOWN, WE SLOW DOWN-LEAN BODY MASS DECREASES WITH SEDENTARY LIVING WHICH IN TURN SLOWSDOWN THE RESTING METABOLISM RATE-IF PEOPLE CONTINUE EATING AT THE SAME RATE AS THEY AGE BODY FAT WILLINCREASE-PARTICIPATING IN A STRENGTH-TRAINING PROGRAM CAN REDUCE EXCESS BODYFAT-SMALL INCREASES IN MUSCLE MASS HAVE A LONG-TERM POSITIVE EFFECT ONMETABOLISM
  10. 10. WHAT IS THE DIFFERENCE BETWEEN MUSCULAR STRENGTH & MUSCULAR ENDURANCE?
  11. 11. MUSCULAR STRENGTH-THE ABILITY OF A MUSCLE TO EXERT MAXIMUM FORCE AGAINSTRESISTANCE-WHAT IS ONE REPITION MAXIMUM (1RM)?-THE MAXIMUM AMOUNT OF RESISTANCE AN INDIVIDUAL IS ABLE TOLIFT IN A SINGLE EFFORT
  12. 12. MUSCULAR ENDURANCE-THE ABILITY OF A MUSCLE TO EXERT SUBMAXIMAL FORCE REPEATEDLY OVER TIME-TYPICALLY DETERMINED BY THE NUMBER OF REPETITIONS AN INDIVIDUAL CANPERFORM AGAINST A SUBMAXIMAL RESISTANCE OR BY THE LENGTH OF TIME AGIVEN ACTION IS SUSTAINED-STRENGTH & ENDURANCE GO HAND-IN-HAND-WEAK MUSCLES CANNOT REPEAT AN ACTION SEVERAL TIMES OR SUSTAIN IT
  13. 13. WHY DO WOMEN NOT ACHIEVE THE SAME AMOUNT OF MUSCLE SIZE AS MEN?-THE QUALITY OF MUSCLE IN MEN & WOMEN IS THE SAME, BUT ENDOCRINOLOGICALDIFFERENCES DO NOT ALLOW WOMEN TO ACHIEVE THE SAME AMOUNT OF MUSCLEHYPERTROPHY (SIZE) AS MEN-MEN ALSO HAVE MORE MUSCLE FIBERS, & BECAUSE OF THE SEX-SPECIFIC MALEHORMONES, EACH INDIVIDUAL FIBER HAS MORE POTENTIAL FOR HYPERTROPHY-ON AVERAGE, AFTER 6 MONTHS OF TRAINING, WOMEN CAN ACHIEVE UP TO A 50%INCREASE IN STRENGTH BUT ONLY A 10% INCREASE IN MUSCLE SIZE

×