PHED-1006EL Lecture Notes - Lecture 10: Strength Training, Plyometrics, Cardiovascular Disease
12 Jun 2018
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Progressive resistance exercise promotes muscle fitness that helps us move
efficiently, promotes successful performance, and lowers susceptibility to some
injuries, musculoskeletal problems, and illnesses
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Muscular Strength: ability to life a heavy weight or exert a great force
Absolute Strength: maximum amount of force one can exert
Relative Strength: amount of weight lifted relative to body weight, ratio weight
lifted/body weight
Muscular Endurance: ability to perform repeated muscular contractions, max number
of reps one can perform against a given resistance
Muscular Fitness and Age
Max strength reached in 20s and declines with age; may lose 3-5% muscle mass
per decade after age 30 if sedentary
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As we age, strength and muscle gains better among people who train
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Muscle strength and endurance can be improved within 2 weeks for older
adults, further results with 8 weeks of training
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Muscular Fibre Types
Slow Twitch (Type 1)
Stain dark
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Suited for endurance
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Produce energy that better resists fatigue
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Intermediate (Type 2a)
Physiological properties between those of fast and slow twitch
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Highly adaptable depending on training
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Fast Twitch (Type 2b)
Stain light in colour
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More anaerobic: fatigue quicker
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Suited to strength and speed activity
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Health Benefits of Muscle Fitness
Decreased risk of:
Heart disease
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High blood pressure
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Diabetes
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Metabolic syndrome
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Injury
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Back problems
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Osteoporosis
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Weight control and body comp
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Increased wellness
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Core strength
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Abdominal, back, gluteal muscles
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Improved athletic performance
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ADL's for older adults
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Types of Progressive Resistance Exercises
Isotonic: dynamic strength/endurance
Concentric: shortening
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Eccentric: lengthening
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Plyometric: rapidly stretch a muscle and then rapidly shorten
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Isometric: static strength/endurance
Core training/functional balance
Concept 10: Muscle Fitness and Resistance Exercises
Monday, October 23, 2017
8:32 AM
Document Summary
Progressive resistance exercise promotes muscle fitness that helps us move efficiently, promotes successful performance, and lowers susceptibility to some injuries, musculoskeletal problems, and illnesses. Muscular strength: ability to life a heavy weight or exert a great force. Absolute strength: maximum amount of force one can exert. Relative strength: amount of weight lifted relative to body weight, ratio weight lifted/body weight. Muscular endurance: ability to perform repeated muscular contractions, max number of reps one can perform against a given resistance. Max strength reached in 20s and declines with age; may lose 3-5% muscle mass per decade after age 30 if sedentary. As we age, strength and muscle gains better among people who train. Muscle strength and endurance can be improved within 2 weeks for older adults, further results with 8 weeks of training. Physiological properties between those of fast and slow twitch. Plyometric: rapidly stretch a muscle and then rapidly shorten.
