Lesson 1.1: Fitness for Life

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Chapter 12 Muscle Fitness Muscular Endurance
and General Muscle Fitness Information
Lesson 12.2 Muscle Fitness Taking Charge
Managing Time
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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
• Large inflated balls called physio or
  stability balls are often used in exercise
  settings. What are they used for?

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Lesson 12.2 Muscle Fitness

• Answer
• Stability balls are used by physical therapists
  to help people build muscles that stabilize the
  body to build good posture.
• The balls are typically 2 to 3 feet in diameter.

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Lesson 12.2 Muscle Fitness

• Question
• What are plyometric exercises?

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Lesson 12.2 Muscle Fitness

• Answer
• Plyometrics are a group of exercises designed to
  improve power.
• Power is important for track and field, football,
  volleyball, and many other sports.
• Training involves activities such as hopping
  drills and jumping on and off boxes.

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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 structuring a training
  program over a number of weeks or months.
• This helps progress an athlete toward top
  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 involved in doing interval training?

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Lesson 12.2 Muscle Fitness

• Answer
• Interval training involves a person performing
  high-intensity repetitions (running, cycling,
  swimming), using specific rest periods designed
  to stress particular energy systems.
• 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
• 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
• Are anabolic steroids harmful to your health?

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Lesson 12.2 Muscle Fitness

• Answer
• Yes, anabolic steroids are harmful to your
  health.
• 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?

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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.

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Lesson 12.2 Muscle Fitness

• Question
• Are protein supplements necessary?

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Lesson 12.2 Muscle Fitness

• Answer
• Protein supplements are common among athletes
  because they are legal and easy to obtain.
• Most people eat sufficient protein in their
  regular diet.
• The United States government suggests a healthy
  diet should contain about 12-15 of calories as
  protein.

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Lesson 12.2 Muscle Fitness

• Question
• What are 10 safety precautions to take when
  lifting weights?

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Lesson 12.2 Muscle Fitness

• Answer
• 1. Do not lift a weight that is so heavy that it
  causes you to lift with incorrect technique.
• 2. Stay within the required repetition range
  (6-12 for strength, 11-25 for endurance).
• 3. Warm up and cool down.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• 4. Do not attempt maximum lifts (attempting to
  lift the heaviest weight possible, one time)
  sometimes known as a one-repetition maximum test.
• 5. Heavy lifting such as a 1RM test should be
  done only in the last 1-2 years of high school
  (at the earliest) always perform maximal tests
  under the supervision of a trained coach or
  teacher.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• NOTE Young people should be especially careful
  when lifting heavy weightdamage to the growth
  center of the bone can occur if the weight being
  lifted is too heavy.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• 6. When lifting free weights always make sure
  there are collars on the bar.
• 7. When lifting free weights always take
  weights off the bar and place them back on the
  stands.

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Lesson 12.2 Muscle Fitness

• Answer (continued)
• 8. Always lift in a controlled fashion.
• 9. Do not attempt a new lifting exercise if you
  are unsure about the technique.
• 10. Act with common sense at all times in the
  weight room.

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Taking Charge Managing Time

• Read about Jennifer in the Taking Charge section
  of chapter 12 (page 211).
• What is different about how Jennifer and her
  friends manage their time?

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Taking Charge Managing Time

• What are some general guidelines for managing
  your time?
• What happens if you cannot manage your time very
  well?

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Taking Charge Managing Time

• What strategies might Jennifer follow to better
  manage her time?
• How will these strategies help her free some time
  for physical activities?
• Complete the questionnaire to find out how well
  you manage your time so that you have enough left
  for regular physical activity.