Muscular Fitness

ObjectivesWhat is the difference between muscular

strength and muscular endurance?

What benefits are associated with good muscle fitness?

What are myths associated with weight training?

What 2 types of fibers are found in skeletal muscles?

What are the 3 types of exercise to develop muscle fitness?

ValueMeasurable and noticeable changes in physical appearance result

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

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

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

Muscular Fitness Components

Endurance — repeating movement over a period of time, how long or how many times you can lift and lower a given weight

Strength — maximum force against a resistance 1 time, how much you can lift in one repetition of an exercise

Why Is Muscular Fitness Important?Capability to perform work

Body appearance

Prevent Osteoporosis

Prevent Falls/Fractures

Control Blood Glucose

Increase Metabolism

Relieves Arthritis

Posture

Physical activity

Myths about Weight Training

Big muscle syndrome - < flexibility

Females and weight training

Estrogen/testosterone, body fat

Muscle can turn to fat

Atrophy – muscle fiber size diminishes, when not used

Hypertrophy – increase in bulk or size by thickening of muscle fibers

Muscle Fiber Composition Slow-twitch fibers (red fibers) – Type I

Contract slowly, fatigue resistant, use aerobic energy metabolism

Fast-twitch fibers (white fibers) – Type IIcontract quickly and forcefully, fatigue more

rapidly, use anaerobic energy metabolism Have both types - Genetics determines

how much of eachWhat type of activities would be good to

train each fiber type?

Methods of Developing Muscular Fitness

Isometric exercises

Isotonic exercises

Isokinetic exercises

Isometric Exercise (Static)Contract without changing

length (no joint movement)

Least effective for strength or endurance

Advantages Good for rehab after injuryNo equipment or spaceLow risk of injury or soreness

DisadvantagesHard to get a full body workoutNot very motivating

Isotonic Exercise (Dynamic)

Muscle changes lengthen with contraction (muscle and joint movement)

Use machines, free weights, or own body weight

Excellent for developing muscular fitnessAdvantages

> strength in full ROM> joint flexibilityMore motivating

DisadvantagesRequires more equipment> risk of muscle soreness

Concentric ContractionThe shortening of a muscle due to

contraction; also called positive work

Eccentric ContractionIsotonic contractions in which the muscle

exerts force while the muscle lengthens; also called negative work

Isokinetic Exercise

Overload muscle through entire ROM at a constant speed with maximum resistance

ObjectivesWhat is the difference between muscular

strength and muscular endurance?

What benefits are associated with good muscle fitness?

What are myths associated with weight training?

What 2 types of fibers are found in skeletal muscles?

What are the 3 types of exercise to develop muscle fitness?

Muscle Fitness Part 2

ObjectivesIdentify major muscles of body

Differences in training endurance vs. strength

Apply training principles to muscle fitness

How do you set up a muscle fitness program?

Safety practices when lifting weights

Major Muscle Groups

Hamstrings

Quadriceps

Latissimus Dorsi (lats)

Principle of OverloadFrequency: every other day

Intensity: resistanceStrength — 60-90% of max liftEndurance — 30-50% of max lift

Time: Repetition — number of times exercise is performed -Strength: 8 or fewer reps -Endurance: 12 or more repsSet — group of repetitions

-Example: 3 Sets of 6 Repetitions

Principle of Progression

Strength — 1-8 repetitions per set

Endurance — 12 or more repetitions with less weight

Principle of Specificity

Isolate specific muscles

Do exercises to meet your goalsstrengthbulk uptonelose weight

Weight Training Considerations

Warm upFocus on endurance in the beginningCheck equipment (bar collars)Exhale when lifting (concentric), inhale

when lowering (eccentric)Learn proper form before adding a large

loadAlways use proper form/full ROM

Weight Training Considerations

Keep weight close to the body

Space feet shoulder-width apart

Keep proper back and hip alignment

Complete the full ROM for flexibility

Work large muscles groups first

Work muscles on both sides of a joint

Creating a Successful ProgramStart with a full body program (1-2 sets of 12

reps) for each major muscle group (3-4 times/week)

Change exercises every 4-8 weeksMake the last couple of reps very challenging

(adjust the weight)If you have bad form the weight

increase weight by no more than 10% per week

Exercise GuidelinesGoal = Muscle Strength

3-5 sets, 3-8 repsRest 2 minutes between setsDon’t max lift weights

Goal = Muscle Endurance2-3 sets, 12-15 repsRest 30-60 seconds between sets

Exercise and SequenceMuscle balance (biceps/triceps)

Equal training on both sides of a jointExercise sequence

Large muscle group exercises first before smallMultiple joint exercises before single joint

exercises Single joint = small stabilizer muscles Multiple joint = many muscles involved

Finish workout with core work (abs and back)

Circuit TrainingCombines aerobic and strength workWork for 30-45 seconds or 10-15 reps per station

Move on to next station = HR highAlternate exercises

upper and lower bodyPush and pullOpposing muscles

Circuit is repeated two or more timesComplete 3 times per week for aerobic conditioning

and moderate increases in strengthOne of the best ways to burn calories and boost

metabolism!

Create a muscle fitness programDetermine Needs

EquipmentSpaceSkill

Include 1 or 2 exercises for each major muscle groupDetermine the order of exercisesDetermine goal

endurancestrengthcardio/endurance

Determine Sets, Reps and rest time.Write it up

Exercises for Muscular FitnessShoulder

Muscle = Deltoid

Lateral raise

Front Raise

Shoulder Press

Upright row

Exercises for Muscular Fitness

Biceps

Hammer Curl

Supination Curl

Reverse curl

Cable Curl

Triceps

Triceps press (Skull Crusher)

Overhead Extension

Dips

Rope Extension

Arms

Exercises for Muscular FitnessChest

Muscle = Pectoralis Major, Pectoralis Minor

Bench press

DB Flies

Push up

Incline DB Press

Exercises for Muscular FitnessBack

Muscles = Latisimus Dorsi, Trapezius

Opposing hand and leg extension-Superman

Pull – up

Lat-Pull down

Seated Row

One armed Row

Reverse Flys

Exercises for Muscular Fitness

Abdominal

Muscles = Abdominals, ObliquesCrunchesRussian Med-ball TwistsKnees to chestPlankV-upOblique Crunches

Exercises for Muscular FitnessLegs

Muscles = Hamstrings, Quadriceps, Gluteus Maximus

Squats

Lunges

Step-ups

Glute-Ham

Russian Dead Lift (RDL)

Gastrocnemius Raises

Hamstring curl

SummaryMuscular strength vs. endurance

Types of muscle fibers

Types of exercises

Application of training principles using FIT

Major muscle groups

Weight-training considerations

Appropriate exercises