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MUSCULAR FITNESS
MUSCULAR STRENGTH- the
ability of a muscle group to apply
a maximal force against a
resistance one time.
MUSCULAR ENDURANCE- the a
ability to repeat muscle movement
over a period of time.
ADVANTAGES OF MUSCULAR
FITNESS
A.
Appearance
• Look slimmer and trimmer
• Muscle is more dense than fat and it takes up less room
• Good Posture
B.
C.
D.
E.
F.
Perform Physical Activity Better
Reduces Fatigue
Avoid back pain
Prevent muscle soreness
Increases Metabolism- burns calories more
efficiently
Methods of Developing
Muscular Fitness
ISOMETRIC EXERCISE
Isometric Exercise- or static strength
exercise is one in which the muscle
contracts and increases tension without
changing muscle length or joint angle. No
motion occurs
PRINCIPLES AND PRACTICES
Isometric Exercise
 Use a balanced program that works all the major
muscle groups.
 Hold each contraction for five seconds.
 Do each exercise three times.
 Use maximum effort for the contraction
 Isometric exercises should be performed at least
five days a week to insure maximum gains in
muscular strength and tone.
ADVANTAGES
Isometric exercise
 Muscular strength-tone cane be developed in a
relatively brief period of time.
 Exercises can be performed in a few seconds
(five to eight minutes of exercise a day).
 Requires little space.
 Requires no equipment.
 Is simple
 Causes little fatigue and no sweating.
DISADVANTAGES
Isometric exercises
 Does not develop or improve muscular
endurance.
 Does not increase aerobic efficiency.
 Range of motion is not developed.
 Causes sudden rise in blood pressure
during contraction and is not
recommended for people with heart
problems.
Isotonic Exercise
Lengthen and
shorten through
full range of
motion.
Excellent for
developing
muscular fitness.
Isokinetic Exercise
Overload
muscle through
entire range of
motion at a
constant speed
with maximum
resistance
VOCABULARY
CALISTHENICS- exercises in which body weight
is used as the resistance.
ISOMETRIC EXERCISES- exercises in which one
contracts muscles but does not move body
parts.
ISOTONIC EXERCISES- exercises in which
muscle lengthens and shortens through its full
range of movement while lowering and raising a
resistance.
ISOKINETIC EXERCISES- exercises done with
special machines that allow for maximum
resistance over the complete range of motion.
MUSCLE FIBER COMPOSITION
Slow Twitch Fibers: have the ability to contract for long
periods of time and are used for aerobic or endurance
activities. Slow twitch fibers are red in color.
Fast Twitch Fibers: contract quickly and are used for
anaerobic or strength activities. Fast twitch fibers are
white in color.
Intermediate Muscle Fibers: muscle fibers that possess a
combination of the fast and slow-twitch fiber
characteristics.
VOCABULARY
Atrophy- the wasting away or decrease in
size of a body part, particularly muscle
Concentric shortening of a muscle due to
contraction; also called positive work
Eccentric lengthening of a muscle; also
called negative work
VOCABULARY
Repetition- the completion of a single, fullrange movement of the body part being
exercised
Resistance- working against a force which
may be in the form of a barbell or your
own body weight
Set -a group of repetitions performed one
after
the other
Myths about Weight Training
•Muscle-bound
physique
•Not a good idea for
females
•Muscle can turn to
fat
STRENGTH VS ENDURANCE
The primary difference in muscular strength
and muscular endurance training is in the
amount of weight and the number of times
it is lifted (repetitions).
STENGTH VS ENDURANCE
Muscular Endurance:
30-50% of maximum
12-20 repetition per set
Muscular Strength:
60-90% of maximum
4-8 repetitions per set
Combination Program
8-12 repetitions per set
USE OF REPETITIONS AND SETS
Muscular Endurance Development
Date
Exercise Bicep Curl
set
1
2
3
9-1
15/12
15/12
15/12
Goal 15 lbs 20 reps.
9-3
15/16
15/14
15/14
9-5
15/20
15/18
15/18
9-9
15/20
15/20
15/20
9-10
20/18
20/12
20/12
USE OF REPETITIONS AND SETS
Muscular Strength Development
Date
Exercise Front Curl
Set
9-1
9-3
9-5
9-9
9-10
1
40/4
40/6
40/8
40/8
50/6
2
40/4
40/6
40/6
40/8
50/4
3
40/4
40/6
40/6
40/8
50/4
Goal 40 lbs 8 reps
OVERLOAD APPLIED TO MUSCULAR
STRENGTH AND ENDURANCE
 Frequency
Increase from two to three workouts per
week
 Intensity
Increase the amount of resistance (weight)
 Time
Increase number of repetitions
VALUE

Measurable and noticeable changes in physical
appearance result from a well-planned muscular fitness
program. A well-designed PFP, including muscular
fitness, will help to increase strength of muscles tissue,
tendons, ligments, and bones, decreasing the risk of
injury.

After the age of 20, individuals lose about one-half
pound of muscle per year primarily due to decreased
physical activity. Weight training can help you maintain
and even increase your muscle mass.

As muscular fitness increases, the effort to complete
everyday tasks of carrying your books, cleaning your
room, or working in the yard will require less effort