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?
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
Eccentric ContractionIsotonic contractions in which the muscle
exerts force while the muscle lengthens; also called negative work
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
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