SSEH3301 Lecture Notes - Lecture 8: Anatomical Terms Of Motion, Joule, Muscle Contraction
SSEH3301: Lecture 8 - Exercise Prescription for Muscular Fitness
-To enhance muscular strength and endurance!
-To optimise flexibility !
-ROM most important (both for sports and daily living)!
Muscular soreness and injury prevention - can be
helpful in those, but there are also studies that say it
isn’t helpful for those reason!
!
-not set RPE (intensity), more on
perspective of stretching till tightness/mild
discomfort, shouldn’t be painful!
-Hold for 10-30 seconds for maximum
effectiveness!
= improves flexibility!
General population: usually static
stretching!
-Ballistic/PNF to athletes/those who have
more supervision!
!
-benefits here are more specific compared
to flexibility and aerobic fitness!
-Prevent sarcopenia (age related decline in
muscle mass)!
-Keeping metabolism high (important in
weight management)!
-Abilities to go about daily activities
(groceries, etc)!
-Fat loss, aerobic fitness (VO2max): not a
lot of benefit for this!
-BUT BODY COMP CAN CHANGE (eg.
Increase in muscles)!
MS: usually 1 off effort!
ME: (delay onsets of fatigue with repeated
contractions)!
MP: strong contractions quickly! (strength and
speed component)!
-not that important for general population!
!
Isometric: plank!
Isotonic: with movement (muscle fibres shortening
= concentric) or (muscle fibres lengthening =
eccentric)!
!
-6RM = weight where individual only can lift 6
times maximum!
-good to have balance of muscular strength and
endurance!!
-When lift high resistance (amount of weight), only a few times!
-If can lift <6 times: focus on muscular strength!
-If lift lighter weight but >6 times: focus on muscular endurance!
-We want balance of both muscular strength and endurance: general population will aim 10-12
repetitions: balance of both!
-If need to focus more of one of them, move down/up the scale!
-resistance type training: 2-3 days/week (should
not be consecutive, ideally a day in between for
repair and recovery)!
-1 set of 8-12 reps: about 20 mins if completing
8-10 exercises!
intensity: we don't use HR because of limitations
(previous lecture)!
-must use a weight to reach those RPE that can
only lift about 10-12 RM!
- there is variation in RPE!
-guidelines consistent with
other ones!
!
Options for training muscle groups: body weight, bar bell,
dumbbells, weight machines, etc to provide resistance!
Isolation: work one specific muscle group and joint
(dumbbell curl/leg extension exercise)!
- more intended for rehabilitation/athletes = isolate to
correct/work on imbalances/injuries!
Compound: multi-joint exercise (multiple muscles at one) -
squats work glutes and hammies !
-tend to be better reflection of improving performing daily activities!
-Higher energy cost = burn more energy!
-Machine weights are good but tend to be more isolation type
exercises = good for elderly if concern about imbalance!
-Should try to progress to free weights in future!
Document Summary
Sseh3301: lecture 8 - exercise prescription for muscular fitness. Rom most important (both for sports and daily living) Muscular soreness and injury prevention - can be helpful in those, but there are also studies that say it isn"t helpful for those reason. Not set rpe (intensity), more on perspective of stretching till tightness/mild discomfort, shouldn"t be painful. Bene ts here are more speci c compared to exibility and aerobic tness. Prevent sarcopenia (age related decline in muscle mass) Abilities to go about daily activities (groceries, etc) Fat loss, aerobic tness (vo2max): not a lot of bene t for this. But body comp can change (eg. increase in muscles) Me: (delay onsets of fatigue with repeated contractions) Mp: strong contractions quickly! (strength and speed component) = concentric) or (muscle bres lengthening = eccentric) 6rm = weight where individual only can lift 6 times maximum. Good to have balance of muscular strength and endurance!
