Download Chapter 11 Muscle Fitness

Chapter 11
Muscle Fitness
Basic Principles and Strength
Pgs 174-190
Muscle Fitness

Muscle fitness is comprised of two parts:
1. Strength-amount of force a muscle can
exert
 2. Endurance-the ability to contract the
muscles many times without
tiring

Progressive Resistance Exercise
(PRE)

PRE is used to develop both strength and
endurance
The exercises are progressive because you
gradually increase the overload you apply
to muscles
Hypertrophy

Hypertrophy is an
increase in muscle
size that results from
strength training
Muscular Endurance-Strength
Continuum
Reps and Sets

Repetitions or reps, are the number of
consecutive times you do an exercise (e.g.
ten push-ups in a row = ten reps.)

A set is a group of repetitions (e.g. do ten
push-ups, rest, then do ten more to
complete two sets of 10 reps)
Three Muscle Types
1. Smooth-make up the walls of internal
organs like the stomach.
2. Cardiac-makes up the heart
3. Skeletal muscles are attached to bones
and allow for movement
Muscle Contractions

Isotonic Contraction is
a contraction that
pulls bones and
produces movement

Isometric Contraction
occurs when muscles
contract and pull in
opposite directions so
no movement occurs
Muscle Fibers
1.
2.
3.
Slow Twitch contract at a slow rate
(good endurance)
Fast Twitch contract quickly (good for
speed and strength)
Intermediate have characteristics of both
fast and slow twitch fibers. These fibers
can be trained as either slow or fast.
Weight Training

Weight Training is
done to improve
strength and
endurance.
Resistance Training

Resistance training is
weight training with
the use of machines
Body Building

Body building is a
sport that can be
done competitively.
Athletes are judged
on muscle size and
definition
Muscle Fitness Assessment
A one repetition maximum (1RM) is the
best test of strength.
 A true 1RM requires a person to determine
how much weight they can lift one time

Calisthenics

Calisthenics are
muscle exercises that
use your body weight
as resistance
Absolute vs. Relative Strength
Absolute strength is measured by how
much weight you can lift regardless of
your body size
 Relative strength is strength adjusted for
your body size (strength per pound of
body weight)
 An EMG (electromyography) is a machine
that measures strength

Benefits of Strength
Strong muscles help you do daily activities
like lifting, pushing, jumping, etc.
 Strength enables you to work/play with
less fatigue
 Strong abdominals = less back problems
 Strength exercises also strengthen bones
 Muscles burn more calories than fat
resulting in healthy body composition

Strength for Preteens and Teens
Teens should not
engage in too much
strength training
beyond what is
needed for basic
health
 Athletes should only
do such exercises
with a qualified
person

Body Dysmorphia
Body dysmorphia
occurs when people
become obsessed
with building muscle
 It is a psychological
disorder
 Many people begin
using steroids to gain
more muscle

Muscle Fitness for Females

Strength is beneficial
for females too

Females cannot
develop masculine
bodies without
steroids or excessive
strength training
exercises
Muscle-Bound

Muscle-bound means
having tight bulky
muscles that causes
inflexibility

Training only one side
of a joint and/or not
stretching are likely
causes
FIT Principles and Strength

Overload: Muscles must work against a
greater load than they do in daily activity

Progression: As muscles strengthen
gradually increase the resistance (add
weight)

Specificity: Exercise the specific muscles
you want to develop
Rest and Recovery

Allow at least one day of rest between
strength training workouts

Perform strength training exercises 2-3
days a week for ideal fitness