Chapter 11: Muscle Fitness: Basic Principles and Strength Lesson 11.2: Building Strength Taking Charge: Preventing Relapse.

Chapter 11: Muscle Fitness: Basic Principles and Strength

Lesson 11.2: Building Strength

Taking Charge: Preventing Relapse

Lesson 11.2: Building Strength

Lesson Objectives:• Describe health and wellness benefits of strength.• Describe some myths about strength and tell why they

are wrong.• Explain the FIT formula for developing strength.• Describe some basic guidelines for safe PRE.

Lesson 11.2: Building Strength

Question

What are some ways in which good muscular strength can benefit your health?

Lesson 11.2: Building Strength

Answer

Strength training:• Increases bone strength

– This can protect against osteoporosis later in life.

• Increases muscular strength– This can help you perform everyday tasks

more effectively.

Lesson 11.2: Building Strength

Answer (continued)

Strength training• improves body composition

by helping build muscle.• uses calories during a

workout.• causes you to use more

calories at rest because muscle burns more calories than fat.

Lesson 11.2: Building Strength

Question

What are some other health benefits of resistance training?

Lesson 11.2: Building Strength

Answer

Other strength training benefits:• An improved appearance can make you feel

more confident.• Increased strength gives you confidence to try

out a variety of other sporting and leisure activities (e.g, rock climbing, martial arts).

Lesson 11.2: Building Strength

Question

How does strength training help sports performance?

Lesson 11.2: Building Strength

Answer

Strength training helps sports performance:• Building strength can increase power for sports.• If you are stronger, you can run faster, jump

higher, and move more quickly.

Lesson 11.2: Building Strength

Answer (continued)

Strength training helps sports performance:• A high level of strength can help prevent injury

or muscle soreness.• A high level of strength is an advantage in

contact sports.

Lesson 11.2: Building Strength

Questions

Is training for muscular strength more appropriate for boys than for girls?

Lesson 11.2: Building Strength

Answer

• Strength training is equally appropriate for boys and girls.

• Both boys and girls can improve appearance by building more muscle.

Lesson 11.2: Building Strength

Question

What is meant by the term muscle-bound?

Lesson 11.2: Building Strength

Answer

Muscle-bound describes a person who is very muscular, but this acts as a detriment to speed and flexibility.

Lesson 11.2: Building Strength

Question

How is the principle of overload used to improve muscular strength?

Lesson 11.2: Building Strength

Answer

Resistance training by increasing the resistance (weight), reps, and sets.

Lesson 11.2: Building Strength

Question

Why are rest and recovery so important when doing strength training?

Lesson 11.2: Building Strength

Answer

Rest and recovery:• The muscle needs 48 hours to adapt from a hard

workout.• During this time, repair to the muscle (protein

synthesis) is responsible for observed increases in size.

Lesson 11.2: Building Strength

Question

What are examples of different resistance training exercises designed to improve muscular strength?

Lesson 11.2: Building Strength

Answer

Examples of exercises to improve muscular strength:

• Bench press (chest)• Overhead press (shoulders)• Rowing (back)• Lateral pull-downs (back)• Biceps curls (arms)• Triceps extensions (arms)

Lesson 11.2: Building Strength

Answer (continued)

• Crunches (abdominals)• Calf raises (lower legs)• Leg extensions (legs)

• Leg curls (legs)

Lesson 11.2: Building Strength

Question

What are some myths about strength training?

Lesson 11.2: Building Strength

Answer

• Myth: Weight training can make females look too bulky and unattractive.

• Fact: The majority of females will look better because of more muscle and less body fat.

• It is more difficult for females to look bulky or muscle-bound, as females have less testosterone (a male hormone responsible for increases in muscle size) than males.

Lesson 11.2: Building Strength

Answer (continued)

• Myth: Strength training makes you muscle- bound.

• Fact: Proper training, including flexibility exercises, improves functioning.

Lesson 11.2: Building Strength

Answer (continued)

• Myth: Protein drinks and high-protein foods are essential to gain strength.

• Fact: A well-balanced diet that includes high-protein foods should be sufficient to help you achieve gains in strength.

Lesson 11.2: Building Strength

Answer (continued)

• Myth: Muscle will turn to fat if you stop strength training.

• Fact: Muscle will not turn to fat. If strength training is stopped, the size of your muscles will decrease, your strength will decrease, and you are at higher risk of health problems later on in life.

Taking Charge: Preventing Relapse

Read about Luis and his mom in the Taking Charge section of chapter 11 (page 190).

• What caused Luis to have an activity relapse? • What could he do if it turns out that the boy down the hall

likes to swim and hates basketball?

Taking Charge: Preventing Relapse

• What are some other things that cause relapses?• What can be done to avoid relapse?• At what stages during life are you more likely to relapse

and cease being physically active?• Fill out the questionnaire to find out how you might

respond if something begins to interfere with your level of physical activity.