11 - muscular fitness

8/20/2019 11 - Muscular Fitness

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Concepts of Physical Fitness &Concepts of Fitness and Wellness

Need for Muscular FitnessNeed for Muscular Fitness

Avoiding back problems Avoiding back problems

Reducing risks of injuryReducing risks of injury

Reducing risks of osteoporosisReducing risks of osteoporosis


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Muscular StrengthMuscular Strength

Able to lift a Able to lift a

heavy weightheavy weight

Able to exert Able to exert

a great forcea great force

Lab 11a

Info


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he amount of weight lifted relative tohe amount of weight lifted relative to

the person!s body weightthe person!s body weight

Measured as a ratio"Measured as a ratio"

Relative Strength #Relative Strength # weight lifted $lb%&weight lifted $lb%&

body weight $lb%&body weight $lb%&

Relative StrengthRelative Strength

Click icon for a

sample calculation


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Muscular 'nduranceMuscular 'ndurance

Able to Able to

performperform

repeatedrepeatedmuscularmuscular

contractionscontractions

Lab 11b

Info


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Resistance rainingResistance raining

(rinciples(rinciples

)verload)verload

(rogression(rogression

SpecificitySpecificity

Rest * recoveryRest * recovery

Click icon for info on

the physiology of

muscle function


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Facts aboutFacts about


'veryone can gain strength and'veryone can gain strength and

enduranceendurance

N) everyone will improve to the sameN) everyone will improve to the same

extent $genetic predisposition&extent $genetic predisposition&

+ Adaptations depend largely on the muscle Adaptations depend largely on the muscle

fibers type distribution% Fast twitch musclefibers type distribution% Fast twitch musclefibers adapt more readily%fibers adapt more readily%

Click icon for info

on factors influencing

strength

See more info

on fiber types


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Myths aboutMyths about


No pain , no gainNo pain , no gain

Makes you -muscle bound.Makes you -muscle bound.

Fat can be convertedFat can be convertedinto muscleinto muscle

'xtra muscle turns to'xtra muscle turns tofat if not usedfat if not used

/as masculini0ing effect on/as masculini0ing effect onwomenwomen


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he F1 Formula Applied tohe F1 Formula Applied to


/ow often2/ow often2

3hat3hat

resistance2resistance2

/ow many/ow manysets2sets2


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erminologyerminology

RepsReps

SetsSets

4 RM4 RM


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Repetition 5ontinuumRepetition 5ontinuum

'

N6

S

R

/i Reps7o 3t%

7o Reps/i 3t%

Mod RepsMod 3t%


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Muscular StrengthMuscular Strength

'

N6

S

R

7o Reps

/i 3t%

F" every other day1 " $89: 4RM&

" ; sets < 8 reps


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Stimulus for StrengthStimulus for Strength

Maximal exertionMaximal exertion

Maximal forceMaximal force


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Muscular 'nduranceMuscular 'ndurance

F" every other day1 " =9,>9: 4RM

" ?,@ sets 4@,?@ reps

'

N6%

S

R%

/i Reps7o 3t%


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Stimulus for 'nduranceStimulus for 'ndurance

/igh number of/igh number of

repetitionsrepetitions

Short rest intervalsShort rest intervals


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)verall Muscle Fitness)verall Muscle Fitness

'

N6%

S

R%

Mod RepsMod 3t%

F" every other day

1 " 9,>9: 4RM

" ?,; sets 8 , 4@ reps


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echniBueechniBue

7ift in a controlled manner 7ift in a controlled manner

'xhale during effort'xhale during effort

Cring weight down slowlyCring weight down slowly

Click for info on

concentric and eccentric

contractions


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Muscle Fiber ypesMuscle Fiber ypes

Return to

presentation

Fast witch FibersFast witch Fibers + Stain light in color Stain light in color

+ More anaerobicMore anaerobic + Suited to strength andSuited to strength and

speed activityspeed activity

Slow witch FibersSlow witch Fibers

+ Stain darkStain dark + More aerobicMore aerobic

+ Suited to enduranceSuited to endurance

activityactivity


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Sample 5alculationSample 5alculation

Duestion" 3hoEs stronger"Duestion" 3hoEs stronger"

+ A" ?@9 pound person who can lift ?99 A" ?@9 pound person who can lift ?99

poundspounds + C" 4@9 pound person who can lift 4>@C" 4@9 pound person who can lift 4>@

poundspounds

Answer" C Answer" C + A" relative strength # ?99*?@9 # %89 A" relative strength # ?99*?@9 # %89

+ C" relative strength # 4>@*4@9 # 4%4>C" relative strength # 4>@*4@9 # 4%4>

Return to

presentation


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ypes of 5ontractionsypes of 5ontractions

5oncentric vs% 'ccentric5oncentric vs% 'ccentric

Concentric

(shortening) LIFTING

Concentric

LIFTING Eccentric

(lengthening)

LOWERING

Eccentric

LOWERING

Both phases can build uscle!Both phases can build uscle!

Return to

presentation


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ypes of Strength rainingypes of Strength raining

1sotonic1sotonic

1sometric1sometric

1sokinetic1sokinetic


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1sotonic1sotonic

Movement at the joint%Movement at the joint%

Resistance through a range of motion%Resistance through a range of motion%

Muscle shortens and lengthens%Muscle shortens and lengthens%


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1sometric1sometric

Static tension%Static tension%

No shortening and lengthening of theNo shortening and lengthening of the

muscle%muscle%

Muscle builds tension withoutMuscle builds tension without

movement at the joint%movement at the joint%


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Concepts of Physical Fitness &C t f Fit d W ll

1sokinetic1sokinetic

ariable resistance throughout theariable resistance throughout the

range of motion%range of motion%

11 - muscular fitness

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