lesson 4 - Muscle Strength

lesson 4 - Muscle Strength - LESSON 4 Muscle Strength...

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LESSON 4 Muscle Strength INTRODUCTION In this lesson, we will discuss the benefits of muscle strength and how to prepare for weight training exercise. You will also learn how to design your own weight training program and be given some popular weight training workouts to try. As you complete this lesson, make sure you review each Mastery Check and Quiz question along with the lesson material that relates to each question. If you read and study carefully, you will be prepared for the first exam. LESSON OUTCOMES 1 Describe the benefits of muscle strength. 2 Describe how to prepare for weight training exercise. 3 Apply the FITT guidelines to design a weight training program for yourself. 4 Describe various weight training routines that improve muscle strength. KEY TERMS Creatine supplements : A dietary supplement intended to increase the amount of quick energy stored in the muscle. Muscle endurance : The ability to contract a muscle over and over without it getting tired. Muscle strength : The ability of a muscle or group of muscles to produce force during a single contraction. One-repetition maximum (1-RM) : The most weight a person can lift, one time, using good form. Repetition : An exercise involving a single lifting and lowering movement; such as doing one push-up or bench-pressing 150 pounds one time. Set : A group of repetitions consecutively performed without pausing or resting; a set may consist of 8 to 12 repetitions. Split-body routine : A weight training routine that involves exercising different parts of the body on different days of the week. Spotter : A workout partner who prevents weight training equipment (barbells and dumbbells) from falling on you, monitors your technique, and motivates you to do your best. Steroid : A potentially unsafe and illegal growth-enhancing hormone used to stimulate muscle development. Whole-body routine : A weight training routine that involves exercising all of your major muscle groups during the same workout.
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DISCUSSION MATERIAL Objective 1 : Describe the benefits of muscle strength. In this section, the importance of muscle strength and the role of muscle endurance will be discussed. The Benefits of Muscle Strength Fitness experts define muscle strength as the ability to exert force during a maximal effort (ACSM, 2006). There are several ways to measure strength, but one of the most accurate ways is to do a one-repetition maximum or 1RM test. This fitness test involves lifting as much weight as you can, one time, using good form. It's a simple concept. The higher the 1RM, the stronger the muscle is—translating into better performance in everyday life and in various recreational and athletic activities. Let's take a minute and discuss some of the advantages of having strong muscles. Strong Muscles Improve Your Posture
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This note was uploaded on 10/17/2011 for the course HEALTH 100 taught by Professor Fugal during the Fall '09 term at BYU.

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lesson 4 - Muscle Strength - LESSON 4 Muscle Strength...

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