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JMU GKIN 100 - Strength and Endurance

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GKIN 100 1st Edition Lecture 2 Outline of Last Lecture II. How much are you Worth?III. Body CompositionIV. Fruits and VegetablesV. Female Athletic TriadVI. Percent Body FatVII. Making Changes in Body CompositionOutline of Current Lecture VIII. Fast Twitch vs Slow twitch Musclesa. Slow twitchb. Fast twitchc. BothIX. Muscular strength vs Muscular endurancea. Motor unitsb. Muscle learningc. Hypertrophyd. AtrophyX. Why is muscular strength and endurance important? XI. Muscle contractions:a. Isometricb. Concentricc. EccentricXII. Strength TipsCurrent Lecture Muscular Strength and EnduranceFast Twitch vs Slow twitch Muscles- Slow muscles are fatigue resistant- they don’t contract as rapidly or forcefully. They rely on the aerobic energy system- Fast muscles contract rapidly and forcefully and fatigue more quickly They rely on anaerobic energy system. - Some muscles can go either way depending on how they’re trainedThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.How does protein become muscle? Amino acids repair and build muscle. NOTE: The difference between muscular STRENGTH and muscular ENDURANCE.Muscular Strength: The max force muscle can produce with one effortMuscular Endurance: the ability to resist fatigue while holding or repeating a muscular contraction. 1 rep max is rarely useful; maybe lifting a car off of an injured passenger. It’s more likely to injure or overload. It works better when you work hard, then back off to let body recover. The average of your five best times is a better tell of your muscular strength/endurance. Motor Units: nerves connected to a number of muscle fibers. Muscle learning: muscles learn to recruit motor units more quickly. Key words: muscle fibers, myofibrils, sarcomeres, hyperplasiaHypertrophy – “Use it” Atrophy – “Lose it”Why is muscular strength and endurance important? - Improve injury prevention- Improve the lack of strength/flexibility- Improve self image, body composition- Improve heart healthMuscle contractions:- Isometric: contracts but does not shorten (no movement)- Concentric: muscle shortens (movement occurs)- Eccentric: muscle lengthens (movement occurs) Strength Tips- 2-3 non-consecutive days/week (one day of rest in between)- Strength – 1-5 reps- Endurance – 15-20 reps- Work opposing muscles (e.g.) biceps and triceps, both sides- Warm up! Raise the core temperature by walking and easy jogging. Increase elasticity before preforming work.- Cool down! Relax 5-10 minutes before stretching. Static stretching – work muscles back into rest position. NOTE: recovery starts the minute you stop. 30 – 60 minutes after workout incorporate a snack (carb or protein and


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