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:.
Muscular Fitness is an individual’s combination of:
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.
Ability to do more strenuous work
Less susceptible to muscular fatigue
Ability to do more work over a longer period of time
Less injury prone
Fitness for Life
Less Oxygen Dependant
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?
Controlled Smooth Movements
FULL RANGE OF MOTION
Proper Amount of WEIGHT
Adjust machine to fit
WHY IS TECHNIQUE IMPORTANT?
GET DESIRED RESULTS
The body will respond by getting stronger when increased demands are placed upon it.
PRINCIPLE OF PROGRESSION
Start out slowly with lighter weights and easier workouts.
Increase the weights and intensity as the body gets stronger.
PRINCIPLE OF SPECIFICITY
The body adapts “specifically” to the demands placed upon it.
HOW MUCH WEIGHT?
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
REST AND RECOVERY
48 HOURS TO REBUILD AND GET STRONGER