Chapter 11: Muscle Fitness: Basic Principles and Strength

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Chapter 11 Muscle Fitness Basic Principles and
Strength

• Lesson 11.2 Building Strength
• Taking Charge Preventing Relapse

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Lesson 11.2 Building Strength

• Lesson Objectives
• Describe health and wellness benefits of
  strength.
• Describe some myths about strength and tell why
  they are wrong.
• Explain the FIT formula for developing strength.
• Describe some basic guidelines for safe PRE.

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Lesson 11.2 Building Strength

• Question
• What are some ways in which good muscular
  strength can benefit your health?

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Lesson 11.2 Building Strength

• Answer
• Strength training
• Increases bone strength
• This can protect against osteoporosis later in
  life.
• Increases muscular strength
• This can help you perform everyday tasks more
  effectively.

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Lesson 11.2 Building Strength

• Answer (continued)
• Strength training
• improves body composition by helping build
  muscle.
• uses calories during a workout.
• causes you to use more calories at rest because
  muscle burns more calories than fat.

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Lesson 11.2 Building Strength

• Question
• What are some other health benefits of resistance
  training?

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Lesson 11.2 Building Strength

• Answer
• Other strength training benefits
• An improved appearance can make you feel more
  confident.
• Increased strength gives you confidence to try
  out a variety of other sporting and leisure
  activities (e.g, rock climbing, martial arts).

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Lesson 11.2 Building Strength

• Question
• How does strength training help sports
  performance?

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Lesson 11.2 Building Strength

• Answer
• Strength training helps sports performance
• Building strength can increase power for sports.
• If you are stronger, you can run faster, jump
  higher, and move more quickly.

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Lesson 11.2 Building Strength

• Answer (continued)
• Strength training helps sports performance
• A high level of strength can help prevent injury
  or muscle soreness.
• A high level of strength is an advantage in
  contact sports.

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Lesson 11.2 Building Strength

• Questions
• Is training for muscular strength more
  appropriate for boys than for girls?

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Lesson 11.2 Building Strength

• Answer
• Strength training is equally appropriate for boys
  and girls.
• Both boys and girls can improve appearance by
  building more muscle.

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Lesson 11.2 Building Strength

• Question
• What is meant by the term muscle-bound?

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Lesson 11.2 Building Strength

• Answer
• Muscle-bound describes a person who is very
  muscular, but this acts as a detriment to speed
  and flexibility.

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Lesson 11.2 Building Strength

• Question
• How is the principle of overload used to improve
  muscular strength?

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Lesson 11.2 Building Strength

• Answer
• Resistance training by increasing the resistance
  (weight), reps, and sets.

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Lesson 11.2 Building Strength

• Question
• Why are rest and recovery so important when doing
  strength training?

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Lesson 11.2 Building Strength

• Answer
• Rest and recovery
• The muscle needs 48 hours to adapt from a hard
  workout.
• During this time, repair to the muscle (protein
  synthesis) is responsible for observed increases
  in size.

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Lesson 11.2 Building Strength

• Question
• What are examples of different resistance
  training exercises designed to improve muscular
  strength?

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Lesson 11.2 Building Strength

• Answer
• Examples of exercises to improve muscular
  strength
• Bench press (chest)
• Overhead press (shoulders)
• Rowing (back)
• Lateral pull-downs (back)
• Biceps curls (arms)
• Triceps extensions (arms)

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Lesson 11.2 Building Strength

• Answer (continued)
• Crunches (abdominals)
• Calf raises (lower legs)
• Leg extensions (legs)
• Leg curls (legs)

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Lesson 11.2 Building Strength

• Question
• What are some myths about strength training?

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Lesson 11.2 Building Strength

• Answer
• Myth Weight training can make females look too
  bulky and unattractive.
• Fact The majority of females will look better
  because of more muscle and less body fat.
• It is more difficult for females to look bulky or
  muscle-bound, as females have less testosterone
  (a male hormone responsible for increases in
  muscle size) than males.

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Lesson 11.2 Building Strength

• Answer (continued)
• Myth Strength training makes you muscle- bound.
• Fact Proper training, including flexibility
  exercises, improves functioning.

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Lesson 11.2 Building Strength

• Answer (continued)
• Myth Protein drinks and high-protein foods are
  essential to gain strength.
• Fact A well-balanced diet that includes
  high-protein foods should be sufficient to help
  you achieve gains in strength.

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Lesson 11.2 Building Strength

• Answer (continued)
• Myth Muscle will turn to fat if you stop
  strength training.
• Fact Muscle will not turn to fat. If strength
  training is stopped, the size of your muscles
  will decrease, your strength will decrease, and
  you are at higher risk of health problems later
  on in life.

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Taking Charge Preventing Relapse

• Read about Luis and his mom in the Taking Charge
  section of chapter 11 (page 190).
• What caused Luis to have an activity relapse?
• What could he do if it turns out that the boy
  down the hall likes to swim and hates basketball?

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Taking Charge Preventing Relapse

• What are some other things that cause relapses?
• What can be done to avoid relapse?
• At what stages during life are you more likely to
  relapse and cease being physically active?
• Fill out the questionnaire to find out how you
  might respond if something begins to interfere
  with your level of physical activity.