1. Achieving Muscular Fitness
Chapter Fourteen
Achieving Muscular Fitness

2. Applying the Principles of Training
Frequency
Muscular strength: every other day (2-4 times per week)
Muscular endurance: every other day (3 days per week)
Intensity
Muscular strength: High resistance - heavier weights
Muscular endurance: Low resistance - light weights
Time
Muscular strength: repetitions
Muscular endurance: repetitions
Type
Muscular strength and endurance: resistance type activity (weights and weight machines)

3. The Principles of Training
Specificity Principle
You must work the exact muscle group that you wish to develop
Try to isolate the muscle you intend to work
Most weight machines isolate a muscle or group of muscles

4. The Principles of Training
Progression Principle
The muscle must lift more each time if it is to become progressively stronger.
Regularity Principle
For general fitness, 2 to 3 days per week of weight training is sufficient.
Individuality Principle
Your progress in weight training will be based on many individual factors.

5. Types of Weight Training Equipment
Free Weights - barbells and dumbbells
Weight Machines

6. Safety Precautions Warm up properly
Use low weights and high reps when learning new exercises
Properly secure barbell plates
Breathe rhythmically
When lifting a weight from the floor, keep the weight close to your body.

7. Safety Precautions
Unless a spotter is present, do not perform the bench press or any lift where you could be “pinned” if you lose control.
For stability keep back straight and feet shoulder width apart.
Execute each movement under control.
Move through the full range of motion.
Begin by using the largest muscle groups.

8. Safety Precautions Don’t train if you are ill or injured.
Use proper techniques on all lifts.

9. Spotting Techniques Know how the exercise should be performed.
Help improve form when necessary.
Be physically able to assist with the weight.
Use correct lifting techniques.
Communicate with the lifter.
Know the signals for starting and finishing the lift.
Make sure weight plates & collars are secure.

10. Developing Muscular Strength & Endurance
Isometric Exercises
Isotonic Exercises
Isokinetic Exercises

11. Developing Muscular Strength & Endurance
Circuit training
Plyometrics
Pilates
Weight bar
Resistance bands
Stability Balls

12. My Activity Plan (MAP)
My goal is to do the following activities to improve my muscular fitness:
Type of Activity
Frequency: Times per week
Intensity of Workout: High or low resistance
Time: Number of repetitions
Number of sets

13. Achieving Muscular Fitness
Develop your muscular strength and endurance by using weight training.
It is a great way to improve your self image, help control your weight and enhance your performance in sports and other activities.
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