Muscular Fitness is an individual

1
Muscular Fitness is an individuals combination
of

• Muscular Strength
• Muscular Endurance
• Flexibility

2
Muscular Strength

• The maximum force that can be generated by a
  specific muscle or muscle group one time.

3
Muscular Endurance

• The ability of a muscle group to execute repeated
  contractions (perform work) over a sufficient
  time period to cause muscular fatigue.

4
Power

• The ability to do strength performance with
  speed.

5
Benefits of Muscular Fitness

• Ability to do more strenuous work
• Less susceptible to muscular fatigue
• Improved appearance

• Ability to do more work over a longer period of
  time
• Less injury prone
• Athletic performance

6
What are some myths about strength training?
Fitness for Life
7

• Myth strength training makes females look more
  masculine
• Fact female hormones prevent overdevelopment

8

• Myth strength training makes you muscle bound
• Fact proper training, including flexibility
  exercises, improves functioning

9
MUSCLE FIBER TYPES

• FAST TWITCH
• Fast Contraction
• High Power
• Low Endurance
• Less Oxygen Dependant

• SLOW TWITCH
• Slow Contraction
• Low Power
• High Endurance
• Uses Oxygen

10
Are these athletes likely to have mostly fast
twitch or slow twitch muscle fibers?
11
Muscle

• Striated Muscle is voluntary skeletal muscle that
  reaps the benefits of strength training.
• Striated muscles will atrophy (waste away) when
  not used and hypertrophy (get larger) when used.

12
MUSCLE ACTION
CONCENTRIC - MUSCLE SHORTENS
(force is greater than
resistance) ISOMETRIC - MUSCLE LENGTH DOES NOT
CHANGE (force resistance) ECCENTRIC - MUSCLE
LENGTHENS (force is
less than resistance)
13
WHAT IS PROPER TECHNIQUE?
WARM-UP
Controlled Smooth Movements
SPOTTER
FULL RANGE OF MOTION
Proper Amount of WEIGHT
Adjust machine to fit
14
WHY IS TECHNIQUE IMPORTANT?
GET DESIRED RESULTS
AND
AVOID INJURIES
15
WHY WARM-UP?

• Muscles can contract faster and more forcefully
• ligaments and tendons are more pliable (less
  prone to injury)
• less stress on the heart
• nerve impulses move faster
• psychological readiness

16
OVERLOAD PRINCIPLE The body will respond by
getting stronger when increased demands are
placed upon it.
17
PRINCIPLE OF PROGRESSION
Start out slowly with lighter weights and easier
workouts.
Increase the weights and intensity as the body
gets stronger.
18
PRINCIPLE OF SPECIFICITY
The body adapts specifically to the demands
placed upon it.
Angle
Force
Speed
19
Terms

• Strength Training
• Use of resistance methods used to increase ones
  ability to exert or resist force.
• Free Weights
• An object that is not connected to a machine that
  is used for physical conditioning and competitive
  lifting
• One Repetition Maximum
• The load one can perform only one repetition

20
HOW MUCH WEIGHT?
SETS?
REPETITIONS?
21
Weight, Sets and Reps

• The total amount of weight lifted is known as the
  LOAD.
• A SET is the number of repetitions performed
  consecutively without resting.
• The number of times an exercise is repeated is
  know as the REPETITION(S). Or (Reps)

22
WHAT ARE YOUR GOALS? There are many fitness
training programs available. This is very
generic, but it is a start for a beginner.
MUSCULAR ENDURANCE AND TONING 2-3 SETS OF 10-15
REPS
STRENGTH AND SIZE 3 SETS OF 6-8 REPS
23
Fitness Training Programs

• Circuit Training
• A variation of interval training that uses
  weights, timed work, and rest periods.
• Advantages
• Easy to work every muscle in your body
• Can be adapted for any size workout area
• Does not require expensive gym equipment
• Can be customized for specificity easy to adapt
  to your sport.

24
Fitness Training Programs Cont

• Cross Training
• Training that emphasizes two or more of the
  components of health-related fitness.
• Example
• Runners build muscles in their legs by running
  and improver cardiovascular strength
• In order for a runner to increase overall body
  strength, he/she need to lift weights

25
Fitness Training Programs Cont

• Interval Training
• An exercise program that involves a series of
  exercises interspersed with rest periods.
• Example Continuous exercise with the rest being
  a walk
• Sprint 200m
• Walk back to starting point
• Sprint 400m
• Walk back to starting point
• Fartlek

26
Fitness Training Programs Cont

• Pyramid Training
• A method of using progressively heavier or
  lighter loads within a single training session.
• Example
• Set 1 - light weight/high reps
• Set 2 a little more weight/ medium reps
• Set 3 heavy weight/few reps
• Set 4 lighter weight/more reps
• Set 5 light weight/high reps

27
Negative Exercises

• A form of exercise in which the muscle lengthens
  rather than shortens during muscular tension.
• Eccentric Exercise
• Best way to improve strength
• Usually causes increased muscular soreness!

28
What are plyometric exercises?
29

• a quick stretch followed by a strong muscle
  contraction

30
REST AND RECOVERY
48 HOURS TO REBUILD AND GET STRONGER
31
FITT Principal

• The FITT Principle still applies to all types of
  muscular fitness training!
• Frequency
• Intensity
• Time
• Type

32
TRAPEZIUS
DELTOID
LATISIMUS DORSI
PECTORAL
TRICEPS
BICEPS
GLUTEUS MAXIMUS
ABDOMINALS
HAMSTRINGS
QUADRICEPS
CALF
33
(No Transcript)