Download Muscular Fitness

MUSCUL AR
FITNESS
REVIEW TERMS:
• Muscular Strength: the ability of muscles to exert a
force one time
• Muscular Endurance: the ability to use muscles for a
long period
NEW TERMS:
• Atrophy: the wasting away or decrease in size of a body part, particularly muscle
• Slow Twitch Fibers: red muscle fibers that are slow to contract but have the ability to continue
contracting for long periods of time
• Intermediate Fibers: muscle fibers that possess a combination of the fast and slow-twitch fiber
characteristics
• Fast Twitch Fibers: white muscle fibers that contract quickly
• Rep: the completion of a single, full-range movement of the body part being exercised
• Set: a group of repetitions performed one after
the other
CONCENTRIC
C O N T R AC T I O N : T H E
S H O RT E N I N G O F A
M U S C L E D U E TO
C O N T R AC T I O N ; A L S O
C A L L E D P O S I T I V E WO R K
ECCENTRIC CONTRACTION: ISOTONIC
CONTRACTIONS IN WHICH THE MUSCLE EXERTS
FORCE WHILE THE MUSCLE
LENGTHENS; ALSO CALLED NEGATIVE WORK
METHODS OF DEVELOPING
MUSCULAR FITNESS
• Isometric exercises
• Isotonic exercises
• Isokinetic exercises
ISOMETRIC EXERCISE
• Contract without changing length
• Least effective for strength or
endurance
ISOTONIC EXERCISE:
• Lengthen and shorten through full ROM
• Excellent for developing muscular fitness
ISOKINETIC EXERCISE
• Overload muscle
through entire
ROM at a
constant speed
with maximum
resistance
PRINCIPLE OF OVERLOAD
Frequency: every other day
Intensity: resistance
Strength — 60-90% of max lift
Endurance — 30-50% of max lift
Time:
Repetition — number of times exercise
is performed
Set — group of repetitions
PRINCIPLE OF PROGRESSION:
• Strength — 4-8 repetitions per set
• Endurance — more repetitions with less weight
PRINCIPLE OF SPECIFICITY:
• Isolate specific muscles
• Do exercises to meet your goals
–strength
–bulk up
–tone
–lose weight