e2925/cr 11 - humankinetics.com · chapter 11 basic principles and ... training exercises make a...

Chapter 11 Basic Principles and Strength

From Fitness for Life Teacher R

esources and Materials, Fifth Edition by K

aren McC

onnell, Charles B

. Corbin, and D

arren Dale, 2

005, C

hampaign, IL: H

uman K

inetics.

CR 11-1

Answers to Classroom ResourcesApplication 11 Worksheet . . . . . . . . .CR 11-6 1. Answers will vary but should include exercises

to improve muscular strength in his legs, such as the hamstring curl, leg press, and heel raise. He should exercise every other day and at least 3 days a week; lift the heaviest load possible for the required number of times (for isotonic exercise) or contract the muscles as tightly as possible (for isometric exercise); and gradually increase his load.

2. Adrienne needs to improve strength in all areas of her body, especially her back, abdomen, arm fl exors, and legs.

3. To improve his upper body strength, Luis needs to increase the frequency of his workouts to every other day at least 3 days a week. He also needs to reduce the number of reps to 7 to 10 if he wants to build strength rather than endurance. Luis’ lower body strength has not improved because he does not exercise the muscles of his lower body. He should add lower body strength exercises, such as the leg press and hamstring curl.

11Muscle Fitness:

Basic Principles and Strength

CLASSROOM RESOURCES CONTENTSOverhead Transparency Master 11-A: Some Major Muscle Groups . . . . . . . . . . . .CR 11-2Overhead Transparency Master 11-B: Fitness Target Zones for Strength . . . . . . . . .CR 11-3Overhead Transparency Master 11-C: Strength/Endurance Continuum . . . . . . . . .CR 11-4Overhead Transparency Master 11-D: Resistance Machines Versus Free Weights . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .CR 11-5Application 11: Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .CR 11-6Reinforcement 11: Strength Word Scramble . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .CR 11-7Personal Project 11: Logging and Planning Resistance Training Exercises for Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .CR 11-8Chapter 11 Test: Muscle Fitness: Basic Principles and Strength . . . . . . . . . . . . . .CR 11-10

Reinforcement 11 Worksheet . . . . . . .CR 11-7 1. anabolic steroids 7. fi tness principles 2. isometric exercise 8. progressive resistance 3. injury 9. muscle-bound 4. power 10. strength 5. weight training 11. 1RM 6. isokinetic exercise Message: Strong muscles help reduce risk of injury.

Personal Project 11 Worksheet . . . . .CR 11-8Answers will vary.

Chapter 11 Test . . . . . . . . . . . . . . . .CR 11-10 1. b 6. b 11. a 2. d 7. a 12. c 3. c 8. a 13. b 4. a 9. d 14. c 5. c 10. c

15. Principle of overload: A muscle must contract harder than normal if it is to become stronger. A muscle worked against the same amount of resistance only maintains its strength. To increase strength, increase the load.

Principle of progression: For best improvement of muscle strength, increase the load gradually over a period of time. To progress, increase resistance at regular intervals.

Principle of specifi city: You must exercise the specifi c muscle you want to develop. Choose an exercise especially for the muscle or group of muscles you want to strengthen.


From

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Life

Tea

cher

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es a

nd M

ater

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, Fift

h Ed

ition

by

Kar

en M

cCon

nell,

Cha

rles

B. C

orbi

n, a

nd D

arre

n D

ale,

2005, C

ham

paig

n, IL

: H

uman

Kin

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s.

CR 11-2 Overhead Transparency Master 11-A

OverheadTransparency

Master

11-A

SOME MAJOR MUSCLE GROUPS




aren McC

onnell, Charles B

. Corbin, and D

arren Dale, 2

005, C

hampaign, IL: H

uman K

inetics.

CR 11-3Overhead Transparency Master 11-B


Master

11-B

FITNESS TARGET ZONES FOR STRENGTH

Isotonic Isometric

Frequency • Teens 13-14 and older • Non-consecutive days; teen beginners: 2 days/wk 2+ days/wk on non-consecutive days • Older teens and adults: 2-3 days/wk on non-consecutive days

Intensity • Teens 13-14 and older • Contract the muscles as teen beginners: 40-60% tightly as possible for the 1RM or resistance required length of time. allowing 10+ reps • Older teens: 40-80% 1RM or resistance allowing 8+ reps* • Adults: 60-90% 1RM or resistance allowing 3+ reps

Time • Teens 13-14 and older • Hold the contraction for teen beginners: 1 set of 7-10 sec, and rest 10-15 reps for 1+ min. This is 1 set. • Older teens: 1 or 2 sets of Do 2+ sets. 8-12 reps • Adults and adult athletes: 1-3 sets of 3-8 reps For all groups, rest between sets 1-2 minutes.

F

I

T

*Note: Older teens and experienced athletes may train using lower repetitions after consulting with a qualifi ed teacher or coach.


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CR 11-4 Overhead Transparency Master 11-C


Master

11-C

STRENGTH/ENDURANCE CONTINUUM

Pu

re s

tren

gth

Pu

re end

uran

ce

Resistance (lb)

Repetitions (number)

High Moderate Low

HighModerateLow




aren McC

onnell, Charles B

. Corbin, and D

arren Dale, 2

005, C

hampaign, IL: H

uman K

inetics.

CR 11-5 Overhead Transparency Master 11-D


Master

11-D

RESISTANCE MACHINES VERSUS FREE WEIGHTS

Table 11.6

Resistance Machines Versus Free Weights

Resistance Machines Free Weights

Safety • They are safer because weights cannot fall on the lifter.

• A spotter is often not needed.

• You have a greater chance of injury from falling weights.• You can easily lose control of the weights, so you need a

spotter.

Cost • They are very expensive to own.• If you do not own the machines, you must join a

club to use them.

• They are relatively inexpensive.

Versatility • They can easily isolate a muscle group to work. • Using them requires more balance, muscle coordination, and concentration.

• You use more muscles, and the movements are more like moving heavy loads in daily life.

Convenience • They require a lot of fl oor space.• You must go to where they are.

• They take up little space.• Some weights are small enough to be carried around.• They can easily scatter and get lost or stolen.


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CR 11-6

Name Class Date

Application

11STRENGTH TRAININGAssume that a few of your friends have found out that they need to build strength for some of their activities. They have asked you to help them fi gure out ways to improve their strength. For each of these people, apply the fi tness principles and the FIT formula to develop a strength training program.

Application 11 Worksheet

1. Brad is a ballet dancer. He has to lift a female dancer in the dance troupe. His dance instructor thinks that Brad needs to increase his strength. What program would you advise Brad to follow?

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2. Adrienne has just begun a part-time job with a moving company. After several days on the job, she realizes that she lacks the strength to lift many of the heavy pieces of furniture that she is required to move. Adrienne wants to begin a strength training program, but she does not know which muscles to strengthen or how to strengthen them. What would you advise her to do?

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3. Luis has been trying to build his strength through bench pressing. Every Saturday he goes to the club and does 3 sets of 25 repetitions. When needed, he increases the load he presses. Luis has noticed two problems: His upper body strength is not increasing as quickly as he thinks it should, and he doesn’t seem to be building lower body strength at all. How would you change Luis’ workout?

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aren McC

onnell, Charles B

. Corbin, and D

arren Dale, 2

005, C

hampaign, IL: H

uman K

inetics.

CR 11-7

Name Class Date

11Reinforcement

STRENGTH WORD SCRAMBLEUnscramble the following words using the clues provided. Then write the letters of the word in the blanks beneath each clue. Use the numbers under the letters to decode the message at the bottom of the page.

1. IOBALCAN REDOTISS dangerous drugs that build muscle ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

2. MITCRSEOI RISEEXEC muscles working against a stationary object or body part

___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

3. YUNJIR may result from too much exercise following long periods of inactivity

___ ___ ___ ___ ___ ___

4. WOREP the rapid application of strength

___ ___ ___ ___ ___

5. THEWIG NAGRTIIN lifting weights to build strength or endurance

___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

6. ENTIKOICSI ECRXEESI muscles working with a machine that controls speed

___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

7. NESTSIF SNIRIPPLEC overload, progression, specifi city

___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

8. GROSREPIESV ITRANESCES gradually increasing resistance to build strength

___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

9. UMLESC NOBUD tight, bulky muscles that prevent free movement

___ ___ ___ ___ ___ ___- ___ ___ ___ ___ ___

10. GRETTHNS amount of force a muscle exerts

___ ___ ___ ___ ___ ___ ___ ___

11. MR1 maximum amount of weight a group of muscles can lift at one time

___ ___ ___

___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___

___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___ ___.1 2 3 4 5 6

Reinforcement 11 Worksheet

7 8 1 9 10 11 1 12 11 10 13

20 11 14 8 9 11 3 15 1 16 4 17 15 5 18 8 3 19

3 1

15 7 2

18 19

11

20 6

16

17 13

4 9

8 10 14

5 12


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CR 11-8

Write the weight, sets, and reps youcomplete for each exercise each day. Day 1 Day 2 Day 3See your textbook for FIT guidelines Date: / Date: / Date: / and descriptions of the exercises. weight/sets/reps weight/sets/reps weight/sets/reps

Seated Overhead Press Bench PressKnee ExtensionHalf SquatHamstring CurlBiceps CurlHeel RaiseSeated French CurlBent Over Dumbbell RowBack Extension ExerciseAbdominal ExerciseOther:

Name Class Date

LOGGING AND PLANNING RESISTANCE TRAININGEXERCISES FOR STRENGTH

Did you complete all of the basic exercises at least two times during the week?

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How might you adjust your physical activity to better maintain or improve your muscular strength?

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What short-term goals might you have for improving your muscular strength?

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Part 1—Logging Resistance ExercisesUse this form to record your participation in resistance training exercises for one week. Record the weight used and the number of sets and reps you complete for each exercise each day. Remember to do resistance training exercises on non-consecutive days. Refer to the FIT formula chart in your textbook for guidance. Answer the questions provided when you have fi nished your weekly log.

Personal Project 11 Part 1 Worksheet

11PersonalProject




aren McC

onnell, Charles B

. Corbin, and D

arren Dale, 2

005, C

hampaign, IL: H

uman K

inetics.

CR 11-9

Name Class Date

LOGGING AND PLANNING RESISTANCE TRAININGEXERCISES FOR STRENGTH (continued)

Does your plan match up with the FIT guidelines for your strength needs?

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Identify some strategies you can use that will help you achieve your plan.

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Part 2—Planning Resistance Training ExercisesMake a plan for the following week incorporating changes that might help you reach your goals. Use the chart to indicate how much weight you will lift along with the number of sets and reps you will do for each of the exercises listed.

Personal Project 11 Part 2 Worksheet

11PersonalProject

Write the weight, sets, and reps youplan to complete for each exercise each Day 1 Day 2 Day 3day. See your textbook for FIT guidelines Date: / Date: / Date: / and descriptions of the exercises. weight/sets/reps weight/sets/reps weight/sets/reps

Seated Overhead Press Bench PressKnee ExtensionHalf SquatHamstring CurlBiceps CurlHeel RaiseSeated French CurlBent Over Dumbbell RowBack Extension ExerciseAbdominal ExerciseOther:


From

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Life

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ater

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, Fift

h Ed

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Kar

en M

cCon

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Cha

rles

B. C

orbi

n, a

nd D

arre

n D

ale,

2005, C

ham

paig

n, IL

: H

uman

Kin

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s.

CR 11-10

1. Strength refers to a. the amount of exercise completed. b. the amount of force a muscle can exert. c. the strain a muscle can bear. d. the amount of overload.

2. A sport in which athletes train to develop large, well-defi ned muscles is

a. weightlifting. c. circuit weight b. powerlifting. training. d. body building.

3. In an isotonic exercise, a. muscles contract by moving against a stationary object or body part. b. the speed of movement of a body part remains constant. c. muscles shorten or lengthen as they contract and body parts move. d. machines must use force to provide resistance.

4. Your 1RM represents the a. maximum weight a group of muscles can lift at one time. b. power resulting from your weight training. c. type of exercise to improve muscle strength. d. exertion of near maximal muscular force.

5. Exercising some muscles vigorously while neglecting others can cause a person to be

a. coordinated. c. muscle-bound. b. overloaded. d. fl exible.

6. In an exercise program, you should follow the principle of progression, which states that you should

a. do weight training. b. overload gradually. c. work mainly on your arms. d. do stretching exercises.

7. Hypertrophy is an increase in muscle a. size. c. target zone. b. endurance. d. strength.

8. Muscular endurance is the a. muscles’ ability to work for long periods without tiring. b. same as cardiovascular fi tness. c. amount of force a muscle can exert. d. same as body strength.

9. Exercises in which body parts do not move a. decrease muscular endurance. b. decrease lean body mass. c. are isotonic. d. are isometric.

10. Exercises done using all or parts of your body weight as resistance are

a. resistance training. c. calisthenics. b. circuit resistance d. isometric training. contractions.

11. A condition that occurs when people obsess about building muscle is called

a. body dysmorphia. c. obesity. b. body image. d. muscle-bound.

12. Muscle fi bers used in endurance activities are a. fast twitch. c. slow twitch. b. moderate twitch. d. nontwitch.

13. According to the Fitness Target Zones for Strength it is best to lift using

a. 95-100% 1RM. c. 40-65% of 1RM. b. 60-90% of 1RM. d. 20-45% of 1RM.

14. One benefi t of resistance machines over free weights is that

a. they use less fl oor space. b. they require more balance and coordination. c. a spotter is often not needed. d. they are relatively inexpensive.

15. The three basic principles—overload, progression, specifi city—can be applied to strength exercises. Explain.

______________________________________ ______________________________________ ______________________________________ _____________________________________

Name Class Date

11Chapter Test

MUSCLE FITNESS: BASIC PRINCIPLES AND STRENGTHChoose the letter of the best answer for questions 1-14.Use what you learned throughout the chapter to answer the fi nal question.

Chapter 11 Test

e2925/cr 11 - humankinetics.com · chapter 11 basic principles and ... training exercises make a...

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