MUSCULAR FITNESSMUSCULAR FITNESS

MUSCULAR STRENGTH-MUSCULAR STRENGTH- the the ability of a muscle group to apply ability of a muscle group to apply a maximal force against a a maximal force against a resistance one time.resistance one time.

MUSCULAR ENDURANCE-MUSCULAR ENDURANCE- the a the a ability to repeat muscle movement ability to repeat muscle movement over a period of time.over a period of time.

ADVANTAGES OF MUSCULAR ADVANTAGES OF MUSCULAR FITNESSFITNESS

A.A. AppearanceAppearance• Look slimmer and trimmerLook slimmer and trimmer• Muscle is more dense than fat and it takes up less roomMuscle is more dense than fat and it takes up less room• Good PostureGood Posture

B.B. Perform Physical Activity BetterPerform Physical Activity BetterC.C. Reduces FatigueReduces FatigueD.D. Avoid back painAvoid back painE.E. Prevent muscle sorenessPrevent muscle sorenessF.F. Increases Metabolism- burns calories more Increases Metabolism- burns calories more

efficientlyefficiently

Methods of Developing Methods of Developing Muscular FitnessMuscular Fitness

ISOMETRIC EXERCISEISOMETRIC EXERCISE

Isometric Exercise- or static strength Isometric Exercise- or static strength exercise is one in which the muscle exercise is one in which the muscle contracts and increases tension without contracts and increases tension without changing muscle length or joint angle. No changing muscle length or joint angle. No motion occursmotion occurs

PRINCIPLES AND PRACTICESPRINCIPLES AND PRACTICES

Isometric ExerciseIsometric Exercise Use a balanced program that works all the major Use a balanced program that works all the major

muscle groups.muscle groups. Hold each contraction for five seconds.Hold each contraction for five seconds. Do each exercise three times.Do each exercise three times. Use maximum effort for the contractionUse maximum effort for the contraction Isometric exercises should be performed at least Isometric exercises should be performed at least

five days a week to insure maximum gains in five days a week to insure maximum gains in muscular strength and tone.muscular strength and tone.

ADVANTAGESADVANTAGES

Isometric exerciseIsometric exercise Muscular strength-tone cane be developed in a Muscular strength-tone cane be developed in a

relatively brief period of time.relatively brief period of time. Exercises can be performed in a few seconds Exercises can be performed in a few seconds

(five to eight minutes of exercise a day).(five to eight minutes of exercise a day). Requires little space.Requires little space. Requires no equipment.Requires no equipment. Is simpleIs simple Causes little fatigue and no sweating.Causes little fatigue and no sweating.

DISADVANTAGESDISADVANTAGES

Isometric exercisesIsometric exercises Does not develop or improve muscular Does not develop or improve muscular

endurance.endurance. Does not increase aerobic efficiency.Does not increase aerobic efficiency. Range of motion is not developed.Range of motion is not developed. Causes sudden rise in blood pressure Causes sudden rise in blood pressure

during contraction and is not during contraction and is not recommended for people with heart recommended for people with heart problems.problems.

Isotonic ExerciseIsotonic Exercise

Lengthen and shorten through full range of motion.Excellent for developing muscular fitness.

Isokinetic ExerciseIsokinetic Exercise

Overload muscle through entire range of motion at a constant speed with maximum resistance

VOCABULARYVOCABULARYCALISTHENICS- exercises in which body weight is CALISTHENICS- exercises in which body weight is

used as the resistance.used as the resistance.

ISOMETRIC EXERCISES- exercises in which one ISOMETRIC EXERCISES- exercises in which one contracts muscles but does not move body parts.contracts muscles but does not move body parts.

ISOTONIC EXERCISES- exercises in which muscle ISOTONIC EXERCISES- exercises in which muscle lengthens and shortens through its full range of lengthens and shortens through its full range of movement while lowering and raising a resistance.movement while lowering and raising a resistance.

ISOKINETIC EXERCISES- exercises done with ISOKINETIC EXERCISES- exercises done with special machines that allow for maximum special machines that allow for maximum resistance over the complete range of motion.resistance over the complete range of motion.

MUSCLE FIBER COMPOSITIONMUSCLE FIBER COMPOSITION

Slow Twitch Fibers: have the ability to contract for long Slow Twitch Fibers: have the ability to contract for long periods of time and are used for aerobic or endurance periods of time and are used for aerobic or endurance activities. Slow twitch fibers are red in color.activities. Slow twitch fibers are red in color.

Fast Twitch Fibers: contract quickly and are used for Fast Twitch Fibers: contract quickly and are used for anaerobic or strength activities. Fast twitch fibers are anaerobic or strength activities. Fast twitch fibers are white in color.white in color.

Intermediate Muscle Fibers: muscle fibers that possess a Intermediate Muscle Fibers: muscle fibers that possess a combination of the fast and slow-twitch fiber combination of the fast and slow-twitch fiber characteristics.characteristics.

VOCABULARYVOCABULARY

AtrophyAtrophy- the wasting away or decrease in - the wasting away or decrease in size of a body part, particularly musclesize of a body part, particularly muscle

ConcentricConcentric shortening of a muscle due to shortening of a muscle due to contraction; also called positive workcontraction; also called positive work

EccentricEccentric lengthening of a muscle; also lengthening of a muscle; also called negative workcalled negative work

VOCABULARYVOCABULARY

Repetition-Repetition- the completion of a single, full- the completion of a single, full-range movement of the body part being range movement of the body part being exercised exercised

Resistance-Resistance- working against a force which working against a force which may be in the form of a barbell or your may be in the form of a barbell or your own body weightown body weight

SetSet -a group of repetitions performed one -a group of repetitions performed one after after the otherthe other

Myths about Weight TrainingMyths about Weight Training

•Muscle-bound physique•Not a good idea for females•Muscle can turn to

fat

STRENGTH VS ENDURANCESTRENGTH VS ENDURANCE

The primary difference in muscular strength The primary difference in muscular strength and muscular endurance training is in the and muscular endurance training is in the amount of weight and the number of times amount of weight and the number of times it is lifted (repetitions).it is lifted (repetitions).

STENGTH VS ENDURANCESTENGTH VS ENDURANCE

Muscular Endurance: Muscular Endurance: 30-50% of maximum30-50% of maximum12-20 repetition per set12-20 repetition per set

Muscular Strength:Muscular Strength:60-90% of maximum60-90% of maximum4-8 repetitions per set4-8 repetitions per set

Combination ProgramCombination Program8-12 repetitions per set8-12 repetitions per set

USE OF REPETITIONS AND SETSUSE OF REPETITIONS AND SETS

9-19-1 9-39-3 9-59-5 9-99-9 9-109-10

15/1215/12 15/1615/16 15/2015/20 15/2015/20 20/1820/18

15/1215/12 15/1415/14 15/1815/18 15/2015/20 20/1220/12

15/1215/12 15/1415/14 15/1815/18 15/2015/20 20/1220/12

Date

Muscular Endurance Development

set

Exercise Bicep Curl

Goal 15 lbs 20 reps.

1

2

3

USE OF REPETITIONS AND SETSUSE OF REPETITIONS AND SETS

9-19-1 9-39-3 9-59-5 9-99-9 9-109-10

40/440/4 40/640/6 40/840/8 40/840/8 50/650/6

40/440/4 40/640/6 40/640/6 40/840/8 50/450/4

40/440/4 40/640/6 40/640/6 40/840/8 50/450/4

Date

Muscular Strength Development

Exercise Front Curl

Set

1

2

3

Goal 40 lbs 8 reps

OVERLOAD APPLIED TO OVERLOAD APPLIED TO MUSCULAR STRENGTH AND MUSCULAR STRENGTH AND

ENDURANCEENDURANCE

FrequencyFrequency

Increase from two to three workouts per Increase from two to three workouts per weekweek

IntensityIntensity

Increase the amount of resistance (weight)Increase the amount of resistance (weight) TimeTime

Increase number of repetitionsIncrease number of repetitions

VALUEVALUE Measurable and noticeable changes in physical Measurable and noticeable changes in physical

appearance result from a well-planned muscular fitness appearance result from a well-planned muscular fitness program. program. A wellA well--designed PFPdesigned PFP,, including muscular including muscular fitnessfitness,, will help to increase strength of muscles tissue, will help to increase strength of muscles tissue, tendons, ligments, and bones, decreasing the risk of tendons, ligments, and bones, decreasing the risk of injury. injury.

After the age of 20, individuals lose about one-half After the age of 20, individuals lose about one-half pound of muscle per year primarily due to decreased pound of muscle per year primarily due to decreased physical activity. Weight training can help you maintain physical activity. Weight training can help you maintain and even increase your muscle mass.and even increase your muscle mass.

As muscular fitness increases, the effort to complete As muscular fitness increases, the effort to complete everyday tasks of carrying your books, cleaning your everyday tasks of carrying your books, cleaning your room, or working in throom, or working in the e yard will require less effortyard will require less effort