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Muscular Fitness is an
individual’s combination of:
•Muscular Strength
•Muscular Endurance
•Flexibility
Muscular Strength:
The maximum force that can be
generated by a specific muscle or
muscle group one time.
Muscular Endurance:
The ability of a muscle group to
execute repeated contractions
(perform work) over a sufficient time
period to cause muscular fatigue.
Power
The ability to
do strength
performance
with speed.
Benefits of Muscular Fitness
• Ability to do more
strenuous work
• Ability to do more
work over a longer
period of time
• Less susceptible to
muscular fatigue
• Less injury prone
• Improved appearance
• Athletic performance
Fitness for Life
What are some myths
about strength
training?
• Myth: strength training
makes females look more
masculine
• Fact: female hormones
prevent overdevelopment
• Myth: strength training makes
you “muscle bound”
• Fact: proper training,
including flexibility exercises,
improves functioning
MUSCLE FIBER TYPES
FAST TWITCH
SLOW TWITCH
•
•
•
•
•
•
•
•
Fast Contraction
High Power
Low Endurance
Less Oxygen
Dependant
Slow Contraction
Low Power
High Endurance
Uses Oxygen
Are these athletes likely to have
mostly fast twitch or slow twitch
muscle fibers?
Muscle
• Striated Muscle is voluntary skeletal
muscle that reaps the benefits of strength
training.
• Striated muscles will atrophy (waste away)
when not used and hypertrophy (get larger)
when used.
CONCENTRIC - MUSCLE SHORTENS
(force is greater than resistance)
ISOMETRIC - MUSCLE LENGTH DOES NOT CHANGE
(force = resistance)
ECCENTRIC - MUSCLE LENGTHENS
(force is less than resistance)
WHY WARM-UP?
• Muscles can contract faster and more
forcefully
• ligaments and tendons are more pliable (less
prone to injury)
• less stress on the heart
• nerve impulses move faster
• psychological readiness
OVERLOAD PRINCIPLE
The body will respond by getting stronger
when increased demands are placed upon it.
PRINCIPLE OF PROGRESSION
Start out slowly with lighter weights and easier workouts.
Increase the weights and intensity as the body
gets stronger.
PRINCIPLE OF SPECIFICITY
The body adapts “specifically” to the demands placed upon it.
Terms
• Strength Training
– Use of resistance methods used to increase one’s ability
to exert or resist force.
• Free Weights
– An object that is not connected to a machine that is
used for physical conditioning and competitive lifting
• One Repetition Maximum
– The load one can perform only one repetition
Weight, Sets and Reps
• The total amount of weight lifted is known
as the LOAD.
• A SET is the number of repetitions
performed consecutively without resting.
• The number of times an exercise is repeated
is know as the REPETITION(S). Or (Reps)
WHAT ARE YOUR GOALS?
There are many fitness training programs
available. This is very generic, but it is a start
for a beginner.
STRENGTH AND SIZE
3 SETS OF 6-8 REPS
MUSCULAR
ENDURANCE AND
TONING
2-3 SETS OF 10-15
REPS
Fitness Training Programs
• Circuit Training
– A variation of interval training that uses
weights, timed work, and rest periods.
• Advantages
–
–
–
–
Easy to work every muscle in your body
Can be adapted for any size workout area
Does not require expensive gym equipment
Can be customized for specificity; easy to adapt to your
sport.
Fitness Training Programs Cont…
• Cross Training
– Training that emphasizes two or more of the
components of health-related fitness.
• Example
– Runners build muscles in their legs by running and
improver cardiovascular strength
– In order for a runner to increase overall body strength,
he/she need to lift weights
Fitness Training Programs Cont…
• Interval Training
– An exercise program that involves a series of
exercises interspersed with rest periods.
• Example – Continuous exercise with the rest being a
walk
–
–
–
–
Sprint 200m
Walk back to starting point
Sprint 400m
Walk back to starting point
• Fartlek
Fitness Training Programs Cont…
• Pyramid Training
– A method of using progressively heavier or
lighter loads within a single training session.
• Example
–
–
–
–
–
Set 1 - light weight/high reps
Set 2 – a little more weight/ medium reps
Set 3 – heavy weight/few reps
Set 4 – lighter weight/more reps
Set 5 – light weight/high reps
Negative Exercises
• A form of exercise in which the muscle
lengthens rather than shortens during
muscular tension.
• Eccentric Exercise
• Best way to improve strength
• Usually causes increased muscular
soreness!
What are plyometric
exercises?
•a quick stretch
followed by a
strong muscle
contraction
48 HOURS TO REBUILD AND GET
STRONGER
FITT Principal
• The FITT Principle still applies to all types
of muscular fitness training!
–
–
–
–
Frequency
Intensity
Time
Type
TRAPEZIUS
DELTOID
PECTORAL
LATISIMUS
DORSI
TRICEPS
BICEPS
ABDOMINALS
GLUTEUS
MAXIMUS
HAMSTRINGS
QUADRICEPS
CALF