Kines100 Exercise health and nutrition Last Lecture Outline 1 Finishing up last lecture Rating perceived exertion Time duration 2 Flexibility muscle structure and physiology Misconceptions Stretching and injury prevention Injury prevention and muscle balance Stretching techniques 3 Muscle Basics Lecture 10 Current Lecture Outline 1 Types of resistance training Isometric Isotonic Isokinetic 2 Assessing Muscle Fitness 3 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 Sets Strength High 85 90 2 6 reps 5 Power 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 Daily