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MUSCLE FITNESSMUSCLE FITNESS

Muscular Strength

and

Muscular Endurance

WHAT IS MUSCULAR WHAT IS MUSCULAR STRENGTH?STRENGTH?

• The amount of force a muscle can exert.

WHAT IS MUSCULAR WHAT IS MUSCULAR ENDURANCE?ENDURANCE?

• The muscles ability to do a repetitive movement many times without tiring.

WHY IS MUSCLE FITNESS WHY IS MUSCLE FITNESS IMPORTANT?IMPORTANT?

• Perform daily tasks more efficiently

• Improves bone density

• Improves the stability of the skeletal system

WHY IS MUSCLE FITNESS WHY IS MUSCLE FITNESS IMPORTANT?IMPORTANT?

• Reduces the risk of injury

• Improves appearance, self-esteem and confidence

• Raises BMR which can lower excess body fat

HOW WELL DO YOU HOW WELL DO YOU KNOW YOUR MUSCLE KNOW YOUR MUSCLE FITNESS PROGRAM?FITNESS PROGRAM?

ARE YOU GETTING THE MOST ARE YOU GETTING THE MOST OUT OF YOUR RESISTANCE OUT OF YOUR RESISTANCE

PROGRAM?PROGRAM?

What are What are repetitions?repetitions?

What are What are repetitions?repetitions?

• the number of consecutive

times a person does an exercise

• the number of consecutive

times a person does an exercise

What is a What is a set?set?

What is a What is a set?set?

• one group of repetitions• one group of repetitions

HAVE YOU INCREASED YOUR HAVE YOU INCREASED YOUR RESISTANCE LATELY?RESISTANCE LATELY?

Your goal should be to Your goal should be to continually raise the continually raise the resistance/weight.resistance/weight.

DO YOU PERFORM ALL REPS DO YOU PERFORM ALL REPS AND SETS IN EVERY AND SETS IN EVERY

WORKOUT?WORKOUT?

DO YOU LIFT YOUR DO YOU LIFT YOUR APPROPRIATE WEIGHT? APPROPRIATE WEIGHT?

DO YOU LIFT THE DO YOU LIFT THE WEIGHT USING THE WEIGHT USING THE PROPER SPEED OF PROPER SPEED OF

REPETITION? REPETITION?

• LIFT THE WEIGHT IN 1 SECOND

• PAUSE AT PEAK CONTRACTION FOR ½ SECOND

• LOWER THE WEIGHT SLOWLY

( 2 SECONDS)

DO YOU ALWAYS USE DO YOU ALWAYS USE CORRECT CORRECT

TECHNIQUE?TECHNIQUE?

DO YOU LIFT THROUGH THE DO YOU LIFT THROUGH THE FULL RANGE OF MOTION?FULL RANGE OF MOTION?

DO YOU BREATH PROPERLY DO YOU BREATH PROPERLY DURING EVERY REPETITION?DURING EVERY REPETITION?

BREATHE IN WHILE BREATHE IN WHILE LOWERING THE WEIGHT LOWERING THE WEIGHT

AND BREATHE OUT WHEN AND BREATHE OUT WHEN LIFING THE WEIGHTLIFING THE WEIGHT

Are you lifting to Failure?Are you lifting to Failure?

Muscle Failure is performing the Muscle Failure is performing the exercise until you can not exercise until you can not

continue. continue.

IF YOU SAID “NO” TO ANY OF IF YOU SAID “NO” TO ANY OF THESE QUESTIONS, YOUR THESE QUESTIONS, YOUR MUSCLE FIBERS ARE NOT MUSCLE FIBERS ARE NOT

GETTING THE FULL HEALTH GETTING THE FULL HEALTH BENEFIT OF THE WORKOUTBENEFIT OF THE WORKOUT

muscle fibersmuscle fibers

•Have your muscle fibers grown?

muscle fibersmuscle fibers

musclemuscle

HOW DO YOU IMPROVE HOW DO YOU IMPROVE OR MAINTAIN MUSCLE OR MAINTAIN MUSCLE

FITNESS?FITNESS?

HOW DO YOU INCREASE HOW DO YOU INCREASE MUSCULAR STRENGTH?MUSCULAR STRENGTH?

Working the muscles with near maximum resistance (weight) and a low number of repetitions (fewer than eight)

FITT PRINCIPLE for MUSCULAR FITT PRINCIPLE for MUSCULAR STRENGTH STRENGTH

• Frequency – 2 to 3 days a week

• Intensity – 60% – 85% of 1 RM

• Time – 3 - 8 reps, 1 – 3 sets

• Type – Free weights, selectorized equipment, isotonic, calisthenics

HOW DO YOU INCREASE HOW DO YOU INCREASE MUSCULAR ENDURANCE?MUSCULAR ENDURANCE?

• Working the muscles using light resistance

and a high number of repetitions (more than

eight)

FITT PRINCIPLE for MUSCULAR FITT PRINCIPLE for MUSCULAR ENDURANCE ENDURANCE

• Frequency – 2 to 3 days a week

• Intensity – 50% - 70% of 1 RM

• Time – 12 – 20 reps, 4 – 6 sets

• Type – Free weights, selectorized equipment, isotonic, calisthenics

MUSCLE FITNESS MUSCLE FITNESS PRINCIPLESPRINCIPLES

OVERLOADOVERLOAD

• Lifting more than your muscles are used to by increasing resistance or

repetitions

PROGRESSIONPROGRESSION

• As your muscle fitness improves you will need to increase resistance, repetitions or sets

SPECIFICITYSPECIFICITY

• Strength or endurance will only improve in the muscles

you are working

CONCLUSIONCONCLUSION• How can improving your muscle

fitness improve your daily life?

• What is the difference between muscular strength and muscular endurance?