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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:.

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Muscular fitness is an individual s combination of

Muscular Fitness is an individual’s combination of:

Muscular Strength

Muscular Endurance

Flexibility


Muscular strength

Muscular Strength:

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


Muscular endurance

Muscular Endurance:

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


Power
Power

The ability to do strength performance with speed.


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

Benefits of Muscular Fitness


What are some myths about strength training

Fitness for Life

What are some myths about strength training?




Muscle fiber types

FAST TWITCH

Fast Contraction

High Power

Low Endurance

Less Oxygen Dependant

SLOW TWITCH

Slow Contraction

Low Power

High Endurance

Uses Oxygen

MUSCLE FIBER TYPES



Muscle
Muscle twitch muscle fibers?

  • 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.


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?

WARM-UP

Controlled Smooth Movements

SPOTTER

FULL RANGE OF MOTION

Proper Amount of WEIGHT

Adjust machine to fit


WHY IS TECHNIQUE IMPORTANT? twitch muscle fibers?

GET DESIRED RESULTS

AND

AVOID INJURIES


Why warm up
WHY WARM-UP? twitch muscle fibers?

  • 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


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.

Angle

Force

Speed


Terms
Terms twitch muscle fibers?

  • Strength Training

    • Use of resistance methods used to increase one’s 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


HOW MUCH WEIGHT? twitch muscle fibers?

SETS?

REPETITIONS?


Weight sets and reps
Weight, Sets and Reps twitch muscle fibers?

  • 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)


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


Fitness training programs
Fitness Training Programs twitch muscle fibers?

  • 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.


Fitness training programs cont
Fitness Training Programs Cont… twitch muscle fibers?

  • 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


Fitness training programs cont1
Fitness Training Programs Cont… twitch muscle fibers?

  • 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


Fitness training programs cont2
Fitness Training Programs Cont… twitch muscle fibers?

  • 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


Negative exercises
Negative Exercises twitch muscle fibers?

  • 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!


What are plyometric exercises
What are plyometric exercises? twitch muscle fibers?



REST AND RECOVERY twitch muscle fibers?

48 HOURS TO REBUILD AND GET STRONGER


Fitt principal
FITT Principal twitch muscle fibers?

  • The FITT Principle still applies to all types of muscular fitness training!

    • Frequency

    • Intensity

    • Time

    • Type


TRAPEZIUS twitch muscle fibers?

DELTOID

LATISIMUS DORSI

PECTORAL

TRICEPS

BICEPS

GLUTEUS MAXIMUS

ABDOMINALS

HAMSTRINGS

QUADRICEPS

CALF


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