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Muscular strength = Muscular endurance = Muscles = 40\% of your body mass - PowerPoint PPT Presentation


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Muscular strength = Muscular endurance = Muscles = 40% of your body mass. Basic Muscle Physiology Terms. Muscle fibers (cells) Myofibrils Myofilaments Actin Myosin Sliding Filament Theory of Muscle Contraction Hypertrophy = Atrophy =.

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Presentation Transcript
slide1

Muscular strength =

Muscular endurance=

Muscles = 40% of your body mass

slide2

Basic Muscle Physiology Terms

Muscle fibers (cells)

Myofibrils

Myofilaments

Actin

Myosin

Sliding Filament Theory of Muscle Contraction

Hypertrophy=

Atrophy=

slide6

The Sliding Filament Theory of Muscle Contraction

  • www.sci.sdsu.edu/movies/actin_myosin.html
slide9

Fast Twitch Type IIb

Slow Twitch

Type I

Intermediate Type IIa

slide15

Benefits of Muscular Fitness

Muscular Strength

a. Neural improvements

b. Hypertrophy

Muscular Endurance

Body Composition

a. weight management

1. basal metabolic rate

b. body image

Bone Density

Tendon, ligaments, joint strength

Blood pressure

Blood cholesterol

Sarcopenia

slide16

Determinants of Muscular Fitness

  • Muscle fiber recruitment
    • Proportion of fibers recruited
    • Temporary muscular failure
  • Physiological changes
    • Hypertrophy= increase in number of myofibrils
  • Rate of improvement
    • Depends on initial strength level
  • Genetic differences
slide18

ACSM’s Recommendations

Frequency 2-3 days per week

Intensity lift to fatigue

Time 1 set; 3-20 repetitions

Type 8-10 exercises to work all major muscle groups

slide19

Weight Training Guidelines

  • Sequence
  • Form
  • Rest between sets
  • Muscle balance
  • Breathing
  • Speed of movement