Chapter 14- Achieving Muscular Fitness

Focus: Learn a variety of activities to develop muscular fitness by applying

the principles of training

Relative Muscular Strength Relates the

amount lifted to a person’s body weight. (divide the amount of weight lifted by a person’s body weight).

Example: Sue weights 100 pounds & can lift 80 pounds while Tina weighs 130 pounds & can lift 100 pounds.

Sue (100 pounds) =.80 Muscular

Lifted 80 lbs. weight Strength

Tina (130 pounds) =.77 Muscular

Lifted 100 lbs. weight Strength

Applying Principles of Training1) OVERLOAD1) OVERLOAD FrequencyFrequency: 48 hours rest before working same muscles of muscle

group.

Intensity: To increase strength- 80% maximum lift to increase endurance- 30-50% max lift

Time: # of times exercise is repeated. Each time you complete an exercise it is a repetition, a group of successive reps is called a set.

Strength: 8-12 reps, one set, occasional multiple sets- heavy weight

Endurance: 12-20 reps, 3 sets- light weight

2) Progression Muscular Strength:

Begin with 8 reps each set, build to 12, when 12 are completed, go up 5% in weight, then start the process over.

Endurance: Same process, but with more reps (12-20 reps)

3) Specificity: Work exact muscle group that you would like to develop.

Weight Training Equipment Free Weights- Barbells, Dumbbells- work with

partners/spotters

Weight Machines- works specific areas of the body, safer & easier, controls the direction the weights move.

Safety Precautions- Warm up, hands dry, breathe rhythmically, execute each movement under control, full range of motion, use large muscle groups first, proper technique.

Spotting Technique Assist the person lifting weight. Be responsible for knowing how exercise is

performed, Help move when necessary, physically be

able to help with the weight Communicate with lifter Make sure weights are secure

Types of Strength Exercise Isometric: Contract or tighten muscles without muscles

changing length (static). The duration of contraction should be 5 seconds & repeated several reps. Advantage- can be done anywhere.

Isotonic: Lifting a resistance through a range of motion. Examples: Barbells, your own body weight, special machines. Types: bicep curl, pull up.

Isokinetic: Exercise in which muscle tension is kept at a maximum through the full range of muscle movement. Examples: Machines: Cybex, Biodex, Orthotron- all control velocity of movement & match the amount of resistance to the effort put forth by a person.

Circuit Training- The weight trainer performs 6-20 exercises at stations which

are set up in a circuit, staying at each for approx. 20-60

seconds.

Muscle Development:

Developing Large muscle mass In order to shape muscles, lift medium weight (50-60% of

max), 2-3 sets, 15-20 reps, resting 1 minute between sets. After six weeks, increase weight to 70-80% of max.

4 Abdominal Muscles