Muscular Fitness is an individual’s combination of:. Muscular Strength Muscular Endurance Flexibility. Muscular Strength:. The maximum force that can be generated by a specific muscle or muscle group one time. Muscular Endurance:.
The maximum force that can be generated by a specific muscle or muscle group one time.
The ability of a muscle group to execute repeated contractions (perform work) over a sufficient time period to cause muscular fatigue.
The ability to do strength performance with speed.
Less susceptible to muscular fatigue
Ability to do more work over a longer period of time
Less injury prone
Athletic performanceBenefits of Muscular Fitness
Less Oxygen Dependant
Uses OxygenMUSCLE FIBER TYPES
MUSCLE ACTION twitch muscle fibers?
CONCENTRIC - MUSCLE SHORTENS (force is greater than resistance)
ISOMETRIC - MUSCLE LENGTH DOES NOT CHANGE (force = resistance)
ECCENTRIC - MUSCLE LENGTHENS (force is less than resistance)
WHAT IS PROPER TECHNIQUE? twitch muscle fibers?
Controlled Smooth Movements
FULL RANGE OF MOTION
Proper Amount of WEIGHT
Adjust machine to fit
WHY IS TECHNIQUE IMPORTANT? twitch muscle fibers?
GET DESIRED RESULTS
OVERLOAD PRINCIPLE twitch muscle fibers?
The body will respond by getting stronger when increased demands are placed upon it.
PRINCIPLE OF PROGRESSION twitch muscle fibers?
Start out slowly with lighter weights and easier workouts.
Increase the weights and intensity as the body gets stronger.
PRINCIPLE OF SPECIFICITY twitch muscle fibers?
The body adapts “specifically” to the demands placed upon it.
HOW MUCH WEIGHT? twitch muscle fibers?
WHAT ARE YOUR GOALS? twitch muscle fibers?
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
REST AND RECOVERY twitch muscle fibers?
48 HOURS TO REBUILD AND GET STRONGER
TRAPEZIUS twitch muscle fibers?