This document discusses several topics related to strength training and health. It begins by stating that both aerobic fitness and muscular strength are important for good health, and that generally aerobic exercise is recommended before strength training, unless the primary goal is strength development. It also clarifies that muscle tissue cannot turn into fat tissue. Several benefits of strength training are outlined, including improved functioning in daily activities and decreased risk of diseases. Key terms like metabolism, sarcopenia, and the difference between muscular strength and endurance are defined.

1. CHAPTER 7 DISCUSSION QUESTIONS
1) 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. 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. 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. 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/WITHOUT
PHYSICAL ACTIVITY

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 BE
SUFFICIENT 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. STRENGTH TRAINING?
-A PROGRAM DESIGNED TO IMPROVE MUSCULAR STRENGTH &/OR
ENDURANCE THROUGH A SERIES OF PROGRESSIVE TRAINING EXERCISES
THAT OVERLOAD THE MUSCLE SYSTEM & CAUSE PHYSIOLOGICAL
DEVELOPMENT
WHAT ARE SOME OF THE BENEFITS?
1) OPTIMAL PERFORMANCE IN DAILY ACTIVITIES*
*EVERYDAY BEHAVIORS THAT PEOPLE NORMALLY DO TO FUNCTION
IN LIFE (CARRYING A CHILD, CARRYING GROCERIES, SHOVELING SNOW)
2) DECREASES RISK OF DIABETES BY HELPING CONTROL BLOOD SUGAR
3) IMPROVES POSTURE, PERSONAL APPEARANCE, SELF-IMAGE

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 MOBILITY
2) MAKES LIFTING & REACHING EASIER
3) DECREASES THE RISK FOR INJURIES & FALLS
4) DECREASES THE RISK FOR OSTEOPOROSIS*
*DISEASE OF THE BONES WHERE BONE MINERAL DENSITY
IS REDUCED LEADING TO AN INCREASED RSIK IN FRACTURE

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 HAVE
DIFFERENT MUSCLE MASS THE ONE WITH MORE MUSCLE MASS WILL HAVE A HIGHER
RESTING METABOLISM

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 SLOWS
DOWN THE RESTING METABOLISM RATE
-IF PEOPLE CONTINUE EATING AT THE SAME RATE AS THEY AGE BODY FAT WILL
INCREASE
-PARTICIPATING IN A STRENGTH-TRAINING PROGRAM CAN REDUCE EXCESS BODY
FAT
-SMALL INCREASES IN MUSCLE MASS HAVE A LONG-TERM POSITIVE EFFECT ON
METABOLISM

10. WHAT IS THE DIFFERENCE BETWEEN MUSCULAR STRENGTH
& MUSCULAR ENDURANCE?

11. MUSCULAR STRENGTH
-THE ABILITY OF A MUSCLE TO EXERT MAXIMUM FORCE AGAINST
RESISTANCE
-WHAT IS ONE REPITION MAXIMUM (1RM)?
-THE MAXIMUM AMOUNT OF RESISTANCE AN INDIVIDUAL IS ABLE TO
LIFT IN A SINGLE EFFORT

12. MUSCULAR ENDURANCE
-THE ABILITY OF A MUSCLE TO EXERT SUBMAXIMAL FORCE REPEATEDLY OVER TIME
-TYPICALLY DETERMINED BY THE NUMBER OF REPETITIONS AN INDIVIDUAL CAN
PERFORM AGAINST A SUBMAXIMAL RESISTANCE OR BY THE LENGTH OF TIME A
GIVEN ACTION IS SUSTAINED
-STRENGTH & ENDURANCE GO HAND-IN-HAND
-WEAK MUSCLES CANNOT REPEAT AN ACTION SEVERAL TIMES OR SUSTAIN IT

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 ENDOCRINOLOGICAL
DIFFERENCES DO NOT ALLOW WOMEN TO ACHIEVE THE SAME AMOUNT OF MUSCLE
HYPERTROPHY (SIZE) AS MEN
-MEN ALSO HAVE MORE MUSCLE FIBERS, & BECAUSE OF THE SEX-SPECIFIC MALE
HORMONES, 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