Download Chapter 14- Achieving Muscular Fitness 41911

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)
Lifted 80 lbs. weight
=.80 Muscular
Strength

Tina (130 pounds)
Lifted 100 lbs. weight
=.77 Muscular
Strength
Applying Principles of Training
1) OVERLOAD

Frequency: 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 PrecautionsWarm 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:

Isokinetic: Exercise in which muscle tension is kept at a
Lifting a resistance through a range of motion.
Examples: Barbells, your own body weight, special machines.
Types: bicep curl, pull up.
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
2-3 sets, 15-20 reps, resting 1 minute between sets.
After six weeks, increase weight to 70-80% of max.
max),
4 Abdominal Muscles