Chapter Fourteen Achieving Muscular Fitness. Muscular Fitness The relationship between muscular...

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Transcript of Chapter Fourteen Achieving Muscular Fitness. Muscular Fitness The relationship between muscular...

  • Chapter FourteenAchieving Muscular Fitness

  • Muscular FitnessMuscular FitnessThe relationship between muscular strength and muscular endurance.Muscular EnduranceAbility of a muscle group to continue muscle movement over a length of time.Muscular StrengthAmount of force that can be exerted by a single contraction of the muscle.

  • Applying the Principles of Training

    FrequencyMuscular strength: every other day (2-4 times per week)Muscular endurance: every other day (3 days per week)IntensityMuscular strength: High resistance - heavier weightsMuscular endurance: Low resistance - light weightsTimeMuscular strength: 8-12 repetitionsMuscular endurance: 12-20 repetitionsTypeMuscular strength and endurance: resistance type activity (weights and weight machines)

  • The Principles of TrainingSpecificity PrincipleYou must work the exact muscle group that you wish to developTry to isolate the muscle you intend to workMost weight machines isolate a muscle or group of muscles

  • The Principles of TrainingProgression PrincipleThe muscle must lift more each time if it is to become progressively stronger.Regularity PrincipleFor general fitness, 2 to 3 days per week of weight training is sufficient. Individuality PrincipleYour progress in weight training will be based on many individual factors.

  • Methods of Developing Muscular Strength & EnduranceBody part workouts (typical gym workout)Circuit trainingPlyometricsPilates

  • Types of Weight Training EquipmentFree Weights - barbells and dumbbellsWeight MachinesResistance Bands/tubing Medicine BallsStability BallsTRX CablesRopesResistance Apparatus

  • Safety PrecautionsWarm up properlyUse correct techniquesUse a spotterMake good choices of weightProperly secure barbell platesBreathe correctly (exhale on exertion)When lifting a weight from the floor, keep the weight close to your body. Lift with legs, not back.

  • Static versus dynamic exercisesStatic exercise/isometric = exercise involving a muscle contraction without a change in the muscle's length; exs: push on a wall, plankDynamic exercise/isotonic = exercise involving a muscle contraction with a change in the muscles length: Two kinds:Concentric contraction = shortening of muscleEccentric contraction = lengthening of the muscle

  • CREATING A PROGRAM In order to get the body to adapt, the muscles must be stressed with a greater load than they are used to. Once the muscles have adapted, their function will improve and strength will be gained

  • Getting started with your programFirst few sessions = Get used to the movements, let nervous system practice communicating with muscles in order to develop strength effectivelyChoose a weight you can do easily for 8 12 repsDo only one set Rest 1 2 minutes between exercises

  • Warm-upFirst - Complete a general warm-upSeveral minutes of walking, easy jogging or dynamicsSecond - Complete a warm-up for the exercises you plan to perform. For example: bench press 3 X 10 @ 125 lbs.Do one set of the actual exercise (bench press) with a lighter weight (1 X 10 @ 50 lbs.)Then complete the rest of the sets and reps with heavier weightDo this for each exercise that you perform

  • Cool-downThere is debate about thisStretching the muscle groups that were used in the workoutThis may help alleviate sorenessPerfect time to work on flexibilityWarm-up stretching versus flexibilityWarm-up is a quick 10 15 secondsCool-down/flex is more sets, reps and held for longer timeat least 2 sets of minimum 30 seconds