Chapter 12: Muscle Fitness: Muscular Endurance and General Muscle Fitness Information

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Chapter 12 Muscle Fitness Muscular Endurance
and General Muscle Fitness Information

• Lesson 12.1 Improving Muscular Endurance

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Lesson 12.1 Improving Muscular Endurance

• Lesson Objectives
• Describe the differences among muscular
  endurance, cardiovascular fitness, and muscular
  strength.
• Describe benefits of good muscular endurance.
• Explain the FIT formula for building muscular
  endurance.
• Describe several guidelines for building muscular
  endurance.

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Lesson 12.1 Improving Muscular Endurance

• Question
• What does the term cardiovascular fitness mean?
  (see pg.201 or glossary)

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Lesson 12.1 Improving Muscular Endurance

• Answer
• The ability of the heart, lungs and blood
  vessels to function efficiently during vigorous
  activity.
• Cardiovascular fitness means you can exercise
  continuously for long periods of time.
• Running, swimming, biking, and soccer are all
  activities requiring good cardiovascular
  fitness.

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Lesson 12.1 Improving Muscular Endurance

• Question
• What does the term muscular endurance mean?
• (pg. 201 or glossary)

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Lesson 12.1 Improving Muscular Endurance

• Answer
• The ability to contract muscles many
• times without tiring or to hold one contraction
  for a long time.
• Muscular endurance refers to how well specific
  muscles (e.g., the biceps) can continue to work
  before fatiguing.

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Lesson 12.1 Improving Muscular Endurance

• Question
• What are some benefits of having good muscular
  endurance?

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Lesson 12.1 Improving Muscular Endurance

• Answer
• Muscular endurance exercise improves appearance,
  fitness, and physical and mental health.

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Lesson 12.1 Improving Muscular Endurance

• Answer (continued)
• Good muscular endurance
• enables people to work longer without getting
  tired.
• enables people to maintain good posture.
• may decrease chances of backaches, muscle
  soreness, and muscle injuries.

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Lesson 12.1 Improving Muscular Endurance

• Muscular endurance training also
• Increases your lean body mass
• Decreases fat
• Decreases heart rate
• Strengthens your bones

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Lesson 12.1 Improving Muscular Endurance

• Question
• What does a machine called an electromyogram(EMG)
  do?

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Lesson 12.1 Improving Muscular Endurance

• Answer
• A test performed to determine the amount of
  activity in a muscle or muscle group.
• The EMG determines how hard a muscle contracts.
• The electromyogram (EMG) uses special equipment
  to monitor the amount of electrical activity
  (indicating force or tension) in a muscle or
  muscle group.

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Lesson 12.1 Improving Muscular Endurance

• Question
• What are some guidelines to follow when doing
  muscular endurance exercises? (pg. 203)

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Lesson 12.1 Improving Muscular Endurance

• Answer
• Guidelines to follow when doing muscular
  endurance
• Warm up and stretch.
• Breathe as normally as possible
• Exhale when moving against the resistance.
• Inhale during the relaxed part of the lift.

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Lesson 12.1 Improving Muscular Endurance

• Answer (continued)
• Start with low-intensity exercises.
• Use proper form.
• Exercise with a partner if you can.

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Lesson 12.1 Improving Muscular Endurance

• Question
• What is the FIT formula for muscular endurance?
• (see table 12.1 pg. 202)

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Lesson 12.1 Improving Muscular Endurance

• Answer

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Chapter 12 Muscle Fitness Muscular Endurance
and General Muscle Fitness Information
Lesson 12.2 Muscle Fitness
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Lesson 12.2 Muscle Fitness

• Lesson Objectives
• Describe some methods of doing inexpensive PRE
  for health, fitness, and wellness.
• Describe some of the methods of training for
  improving performance.
• List several ergogenic aids and describe their
  effects and safety.

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Lesson 12.2 Muscle Fitness

• Question
• What are some types of inexpensive equipment that
  can be used to build muscle fitness?

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Lesson 12.2 Muscle Fitness

• Answer
• Inexpensive equipment includes
• rubber band exercises,
• homemade weights,
• ball exercises, and
• partner resistance exercises.

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Lesson 12.2 Muscle Fitness

• Question
• What are plyometrics?

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Lesson 12.2 Muscle Fitness

• Answer
• Plyometrics are a group of exercises designed to
  improve power.
• This type of training is designed to increase
  athletic performance using jumping/hopping and
  other exercised that cause lengthening and
  shortening of the muscles
• Power is important for track and field, football,
  volleyball, and many other sports.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• Plyometrics are not recommended for young
  teenagers unless the exercises are modified and
  supervised appropriately.
• For example, gymnasts do many plyometric
  activities when trainingbut they have the
  advantage of a cushioned floor and expert
  coaching.

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Lesson 12.2 Muscle Fitness

• Question
• What is meant by the term periodization?

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Lesson 12.2 Muscle Fitness

• Answer
• Periodization refers to a method of scheduling
  PRE to provide variety to enhance peak
  performance.
• An off-season period involves high-volume,
  low-intensity work.
• An in-season period involves less volume, higher
  intensity work.

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Lesson 12.2 Muscle Fitness

• Question
• What is interval training?

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Lesson 12.2 Muscle Fitness

• Answer
• Interval training involves physical activity in
  which short bursts of high-intensity exercises
  are alternated with rest periods.
• For example, high-intensity reps with short rests
  would be anaerobic in nature.

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Lesson 12.2 Muscle Fitness

• Question
• What are ergogenic aids?

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Lesson 12.2 Muscle Fitness

• Answer
• An ergogenic aid is something that is supposed to
  improve performance.
• An ergogenic aid may increase your ability to do
  work, including performing vigorous exercise.
• The FDA classifies some ergogenic aids as a drug
  (e.g., anabolic steroids).
• Others are classified as nutritional supplements
  (e.g., creatine).

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Lesson 12.2 Muscle Fitness

• Question
• Do drugs require testing and approval from the
  Food and Drug Administration before they can be
  sold?
• Do supplements/ergogenic aids require testing and
  approval from the Food and Drug Administration
  before they can be sold?

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Lesson 12.2 Muscle Fitness

• Answer
• Drugs YES
• Supplements and ergogenic aids - NO

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Lesson 12.2 Muscle Fitness

• Question
• What are anabolic steroids?

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Lesson 12.2 Muscle Fitness

• Answer
• Anabolic steroids are synthetic drugs that
  resemble the male hormone testosterone.
• People use anabolic steroids to increase muscle
  size and strength.
• However, taking anabolic steroids without a
  doctors prescription is illegal.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• The use of anabolic steroids is prohibited by the
  United States Olympic Committee and by most other
  athletic associations.

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Lesson 12.2 Muscle Fitness

• Question
• How can anabolic steroids be harmful to
  teenagers?

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Lesson 12.2 Muscle Fitness

• Answer
• Teenagers are at high risk for harm from
  anabolic steroids because their bodies are
  still growing.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• Anabolic steroids can damage the growth centers
  of bones, causing the long bones of the body to
  stop growing.
• Many side effects, such as hair loss, acne, and
  deepening voice and dark facial hair growth in
  women, do not go away when the drug is stopped.
• For athletes a major problem is the increased
  risk of injury to the tendons and ligaments.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• Anabolic steroids cause psychological problems
• mood swings
• violent behavior
• irritability

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Lesson 12.2 Muscle Fitness

• Question
• What is androstenedione?

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Lesson 12.2 Muscle Fitness

• Answer
• Androstenedione is a food supplement that is sold
  legally in the United States.
• Androstenedione is a steroid precusorin other
  words, the product acts like a steroid.
• Professional athletes have admitted to using
  andro.
• However, andro likely has the same harmful
  effects as steroids.

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Lesson 12.2 Muscle Fitness

• Question
• What is creatine?

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Lesson 12.2 Muscle Fitness

• Answer
• Creatine is a natural substance found in our
  muscle cells.
• Creatine is used to help provide energy,
  particularly for high-intensity work.
• Some athletes take creatine (it is sold in
  health-food stores) to help them train harder.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• Some studies show creatine is beneficial for
  athletes doing very high-intensity, very short
  (less than 10 seconds) bouts of exercise.
• Other studies show creatine is not effective for
  sports performance.

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Lesson 12.2 Muscle Fitness

• Question
• What is ephedra?(see pg.210 under Other
  supplements)

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Lesson 12.2 Muscle Fitness

• Answer
• People have used ephedra, a stimulant sold in
  health food stores, for weight loss.
• Ephedra may cause several problems including
  irregular heart rate and other potentially
  dangerous effects on the nervous system and the
  heart.
• The FDA and many sports organizations have
  banned the sale of ephedra.