Need for Muscular Fitness

Avoiding back problems
 Reducing risks of injury
 Reducing risks of osteoporosis

Concepts of Physical Fitness &
Concepts of Fitness and Wellness

Lab 11a
Info

Muscular Strength

Able to lift a
heavy weight

Able to exert
a great force

Concepts of Physical Fitness &
Concepts of Fitness and Wellness

Click icon for a sample calculation Relative Strength The amount of weight lifted relative to the person's body weight  Measured as a ratio:  Relative Strength = weight lifted (lb.) body weight (lb.) Concepts of Physical Fitness & Concepts of Fitness and Wellness .

Lab 11b Info Muscular Endurance  Able to perform repeated muscular contractions Concepts of Physical Fitness & Concepts of Fitness and Wellness .

Click icon for info on the physiology of muscle function Resistance Training Principles Overload  Progression  Specificity  Rest / recovery  Concepts of Physical Fitness & Concepts of Fitness and Wellness .

Fast twitch muscle fibers adapt more readily. See more info on fiber types Concepts of Physical Fitness & Concepts of Fitness and Wellness .Click icon for info on factors influencing strength Facts about Resistance Training Everyone can gain strength and endurance  NOT everyone will improve to the same extent (genetic predisposition)  – Adaptations depend largely on the muscle fibers type distribution.

no gain  Makes you “muscle bound”  Fat can be converted into muscle  Extra muscle turns to fat if not used  Has masculinizing effect on women  Concepts of Physical Fitness & Concepts of Fitness and Wellness .Myths about Resistance Training No pain .

The FIT Formula Applied to Resistance Training How often? What resistance? How many sets? Concepts of Physical Fitness & Concepts of Fitness and Wellness .

Resistance Training Terminology Reps  Sets   1 RM Concepts of Physical Fitness & Concepts of Fitness and Wellness .

Concepts of Physical Fitness & Concepts of Fitness and Wellness .Repetition Continuum E N D S T R Hi Reps Lo Wt. Mod Reps Mod Wt. Lo Reps Hi Wt.

F: every other day I : (80% 1RM) T: 3 sets < 8 reps S T R Concepts of Physical Fitness & Concepts of Fitness and Wellness .Muscular Strength E N D Lo Reps Hi Wt.

Stimulus for Strength  Maximal exertion  Maximal force Concepts of Physical Fitness & Concepts of Fitness and Wellness .

Hi Reps Lo Wt.Muscular Endurance E N D. F: every other day I : 40-70% 1RM T: 2-5 sets 15-25 reps Concepts of Physical Fitness & Concepts of Fitness and Wellness . S T R.

Stimulus for Endurance  High number of repetitions  Short rest intervals Concepts of Physical Fitness & Concepts of Fitness and Wellness .

15 reps Concepts of Physical Fitness & Concepts of Fitness and Wellness .Overall Muscle Fitness E N D. Mod Reps Mod Wt. F: every other day I : 60-70% 1RM T: 2-3 sets 8 . S T R.

Click for info on concentric and eccentric contractions Resistance Training Technique Lift in a controlled manner  Exhale during effort  Bring weight down slowly  Concepts of Physical Fitness & Concepts of Fitness and Wellness .

Return to presentation Muscle Fiber Types  Fast Twitch Fibers – – –  Stain light in color More anaerobic Suited to strength and speed activity Slow Twitch Fibers – – – Stain dark More aerobic Suited to endurance activity Concepts of Physical Fitness & Concepts of Fitness and Wellness .

80 – B: relative strength = 175/150 = 1.17 Concepts of Physical Fitness & Concepts of Fitness and Wellness .Return to presentation  Sample Calculation Question: Who’s stronger: – A: 250 pound person who can lift 200 pounds – B: 150 pound person who can lift 175 pounds  Answer: B – A: relative strength = 200/250 = .

Return to presentation Types of Contractions Concentric vs. Eccentric Concentric (shortening) LIFTING Eccentric (lengthening) LOWERING Both phases can build muscle! Concepts of Physical Fitness & Concepts of Fitness and Wellness .

Types of Strength Training Isotonic  Isometric  Isokinetic  Concepts of Physical Fitness & Concepts of Fitness and Wellness .

 Concepts of Physical Fitness & Concepts of Fitness and Wellness .  Muscle shortens and lengthens.Isotonic Movement at the joint.  Resistance through a range of motion.

 Concepts of Physical Fitness & Concepts of Fitness and Wellness .Isometric Static tension.  No shortening and lengthening of the muscle.  Muscle builds tension without movement at the joint.

Concepts of Physical Fitness & Concepts of Fitness and Wellness .Isokinetic  Variable resistance throughout the range of motion.