What is muscular fitness?

1
What is muscular fitness?

• Muscular strength the force or tension a muscle
  or muscle group can exert against a resistance in
  one maximal effort
• Muscular endurance the ability or capacity of a
  muscle group to perform repeated contractions
  against a load, or to sustain a contraction for
  an extended period of time

2
Recommendations

• According to the 1998 ACSM position stand
• 2-3 days per week
• 8-10 muscle groups
• 1-2 sets
• 8-12 repetitions

3
Benefits of Muscular Fitness Physiological
Adaptations

• Strength gains can be seen within the first 6
  weeks, and are attributed to neural changes
• As strength training activities continue,
  hypertrophy occurs.
• To a limited extent, hyperplasia increases
• Muscle glycogen stores increase
• Bone and connective tissue undergo changes
• Increased muscle mass increases BMR

4
Benefits of Muscular Fitness Quality of Life

• An increase in muscular strength, power, and
  endurance
• Higher percentage of muscle mass
• Improved posture
• Increased metabolic rate
• Improved ease of movement
• Increased resistance to muscle fatigue
• Increased strength of tendons, ligaments, and
  bones
• Decreased risk of low back pain
• Increased energy and vitality

5
Components of an Exercise Session

• Warm-up
• Stretch
• Activity
• Cool Down
• Stretch again

6
Beginning Strength Training Guidelines

• Preparation
• Lifting
• Safety
• Etiquette

7
Guidelines Preparation

• Establish goals
• Dont train on an empty stomach
• Consume a balanced diet daily
• Stay hydrated
• Dress properly

8
Guidelines Lifting

• Always warm-up
• Progress slowly
• Work all major muscle groups
• Consider balance
• Work the larger muscle groups first
• Complete multi-joint exercises before doing
  single joint exercises
• Keep weights close to your body
• Use a full range of motion

• Stretch what you strengthen
• Avoid arching the back
• Movement should be slow and controlled
• Breathe
• Avoid breath holding
• Expect muscle soreness
• Allow 48-72 hours of recovery
• Get plenty of rest
• Enlist a workout buddy
• Use a workout log

9
Guidelines Safety

• Learn the rules at your facility
• Dont overtrain listen to your body
• Never sacrifice form for additional repetitions
  or weight
• Avoid high risk exercises
• Use the 90 degree rule when squatting avoid full
  squats for good knee health
• Use collars
• Use experienced spotters for heavy lifting
• Always lift free weights with a partner
• Avoid locking out or hyperextending any joints
  while lifting

10
Guidelines Etiquette

• Practice good weight room etiquette dont drop
  or bang the weights
• Always re-rack free weights
• Use a towel to wipe equipment when you are done
  at an exercise station
• Be considerate of others who are waiting to use
  the equipment

11
Muscle Soreness

• Acute muscle soreness
• Delayed-onset muscle soreness
• Structural damage to muscle cells and
  inflammatory reaction within the muscles
• Eccentric contraction seems to be the primary
  cause
• Prevention
• Reduce the eccentric component
• Gradually increase the intensity
• Maintain an appropriate training program
• Vitamin E

12
Signs of Over-training

• Decrease in physical performance
• Weight loss
• Increase in muscle soreness
• Increase in resting heart rate
• Sleeplessness
• Nausea after a workout
• Constant fatigue
• Decreased interest in exercise

13
Weight Training Myths

• Weight-training causes one to lose flexibility
• Resistance training or spot reducing is
  beneficial in reducing deposits of fat from
  specific areas on the body
• Fat will be converted to muscle with resistance
  training
• Dietary supplements will make one bigger and
  stronger
• Performance enhancing drugs such as steroids,
  growth hormones, diuretics, and metabolism
  boosters will help make one fit
• Women will become masculine in appearance by
  participating in resistance training activities
• Kids should not weight train