MUSCULAR STRENGTH & MUSCULAR ENDURANCE

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 Appearance Look slimmer and trimmer Muscle is more dense than fat and it takes up less room Good Posture 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 in which one contacts muscles but does not move body parts Examples: Planks Wall sits Side planks Push up holds Dead hang Split squats

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 Exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance. Examples: Bicep curls Bench press Leg Press Squat

Isotonic Exercise Lengthen and shorten through full range of motion. Excellent for developing muscular fitness.

ISOKINETIC Exercises done with with special machines that allow for maximum resistance over the complete range of motion Examples: Lat pull down Stationary Bike Exercise machines Rehabilitation machines

Isokinetic Exercise Overload muscle through entire range of motion at a constant speed with maximum resistance

Muscle Fibers 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 size of a body part, particularly muscle wasting away or decrease in 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, full-range 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

Overload Applied to Muscular Strength & Endurance Frequency Increase from two to three workouts per week Intensity Increase the amount of resistance (weight) Time Increase number of repetitions

TRAINING FOR MUSCULAR ENDURANCE Frequency EVERY OTHER DAY FOR EACH MUSCLE GROUP Intensity LOW RESISTANCE (30-50% OF 1RM) Time HIGH REPETITIONS (12-20 REPS; 1-3 SETS)

TRAINING FOR MUSCULAR STRENGTH Frequency EVERY OTHER DAY FOR EACH MUSCLE GROUP Intensity HEAVY WEIGHTS (60-90% OF 1RM) Time LOW REPETITIONS (4-8 REPS; 1-3 SETS)