Kines100: Exercise, health and nutrition Last Lecture Outline Lecture 10 1. Finishing up last lecture• Rating perceived exertion• Time/duration2. Flexibility/muscle structure and physiology• Misconceptions• Stretching and injury prevention• Injury prevention and muscle balance• Stretching techniques3. Muscle BasicsCurrent Lecture Outline 1. Types of resistance training• Isometric• Isotonic• Isokinetic2. Assessing Muscle Fitness3. Exercise Prescription for Muscle endurance Types of Resistance training • Isometric: ◦ No length change ◦ Actin and myosin engage, there is force production, but no length change occurs ◦ All the time, weight lifting exercises (calisthenics)◦ Benefits: ▪ Strength gains occurs similar to isotonic ▪ Gains limited to angle at which exercise is performed ▪ Gains outside angle limited▪ In athletics, it has limited carry over to performance as there is no movement in the exercise ◦ Downside▪ Can potentially be harmful to cardiovascular system▪ dramatic blood pressure response to isometric contractions ▪ heart pumps harder, higher blood pressure • Isotonic◦ Muscle cell shortens with exercise and then returns to normal resting length◦ Muscle contractions▪ shortening phase: concentric contractions▪ Lengthening phase: eccentric contraction◦ When to use Isotonic?▪ Most frequent method of performing resistance training▪ Two methods • Constant resistance training• Variable resistance training (Dynamic) ◦ Eccentric Contractions ▪ Polymetrics: exercises with repeated and rapid stretching and contracting muscles as a way to increase power (jump and rebound repeatedly) ▪ Negatives: training that focuses specifically on working eccentric (usually lowering) phase of each repetition (i.e. bench press) • Isokinetic:◦ muscle activity performed at a constant angular velocity; torque, and tension remain constant while muscles shorten or lengthening◦ Used in therapy/rehabilitation Assessing Muscle Fitness • Strength◦ One Rep max (1 RM) ◦ Estimated (1RM)◦ Relative strength- strength in relation to body weight• Muscle power ◦ Number of repetitions in a given time period ◦ Speed or work rate in relation to a specified time period ◦ Classic power test: vertical jump • Muscle endurance ◦ Number of repetitions to exhaustion Exercise Prescription of Muscle Endurance • Safety considerations ◦ Breathing technique: exhale on the way down ▪ avoid valsalva maneuver: holding breath ◦ Avoid cheating methods: bouncing bar off the chest to get leverage ◦ Use spotters when appropriate◦ Use safety equipment when appropriate • Using FIT; Frequency ◦ 2-6 days a week, 2 or 3 is the most common ◦ Need to have sufficient recovery time for muscle groups (48-72 hours)• Intensity ◦ generally referring to load or percentage of 1 RM that will be used fro the workout◦ depends on desired outcome Resistance Repetitions SetsStrength High 85-90% 2-6 reps 5Power Medium ~70% 8-12 reps 2 or 3 Endurance Low ~60% 15-25r reps 2 or 3 ◦• Time ◦ dependent on the number of exercises performed and the number of sets completed • Selecting an exercise ◦ Total body work out for general muscle fitness ◦ 8 prime movers on body (basic 8)▪ deltoids and trapezius muscles, bicep, triceps, pectorals, rectus abdominis and oblique muscles, erector spinae, latissimus dorsi, and rhomboids, glutes, hamstring, quads and gastrocnemius and soleus muscles ▪ Exercise order is largest to smallest muscle groups • Core: abdominals, lower back, gluteals, “stabilizers” ◦ Train in endurance, neuromuscular adaptations◦ Postural muscles • Exercises needed:◦ At least 4 movement patterns to work muscles effectively ◦ Method of exercise- slowly, several repetitions for prolonged time ◦ Frequency-