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Muscular Fitness: A Vital Link to Health and Quality of Life

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Presentation on theme: "Muscular Fitness: A Vital Link to Health and Quality of Life"— Presentation transcript:

1 Muscular Fitness: A Vital Link to Health and Quality of Life
Photographed by: UC-Berkeley Darren Clay 10th Grade Photographed by: Blueavitar

2 Muscular Fitness Leads to Endless Possibilities
Photographed by: TeamSugar up pull back weights Photographed by: HomeMuscle Photographed by: Criticalbench Photographed by: Bitcomet

3 The Whole is Equal to the sum of its Parts
Flexibility Speed Muscular Endurance Power Agility Muscular Strength Balance Muscular Fitness

4 Have you ever wondered what your muscles are made of?

5 MUSCLE COMPOSTION Muscle Structure
Slow Twitch Fibers- contract slowly and are slow to fatigue Each muscle contains thousands of spaghetti-like muscle fibers Fast-Twitch Fibers- contract quickly and are fast to fatigue MUSCLE COMPOSTION

6 Primary COMPONENTS… http://www.usna.edu/Admissions/images/crunch.jpg
Photographed by: HydroPhysio Primary COMPONENTS… Photographed by:USNA Photographed by: Criticalbench

7 Factors Influencing Strength
Muscular Strength …Strength is defined as the maximal force that can be exerted in a single voluntary contraction Factors Influencing Strength Gender Body Fat Muscle Size Age Photographed by: Dalplex

8 Do You Have the Ability to Persist???
Muscular Endurance ….Muscular Endurance is defined as the repetition of submaximal contractions or submaximal holding time. Utilizes muscles with aerobic capabilities Requires continuous source of energy Enhances aerobic enzymes Photographed by: Insight Empire Do You Have the Ability to Persist???

9 Range of Motion is Essential!
Flexibility is the range of motion through which the limbs are able to move Reduces tightness and discomfort Photographed by: Orchid.com FLEXIBILITY Reduces muscle soreness Reduces risk of injury Range of Motion is Essential! Photographed by: StretchaFlex

10 OTHER COMPONENTS… Photographed by: TopicSites Photographed by: Eite Feet Photographed by: The Cutting Edge

11 “Speed may be the most exciting ingredient in sport”
Movement Time Reaction Time SPEED Photographed by: Associated Press SPEED “Speed may be the most exciting ingredient in sport” Photographed by: Davis Training Systems

12 POWER POWER FORCE DISTANCE TIME
Photographed by: Sportz Fun TIME Photographed by: William Fotheringham POWER Photographed by: Critical Bench

13 What additional components lead to Muscular Fitness???
Photographed by: LCC

14 AGILITY Factors of Agility Strength Speed Balance Coordination
Agility is the ability to change position and direction rapidly, with precision and without loss of balance AGILITY Factors of Agility Coordination Balance Speed Strength Photographed by: CCFFM Photographed by: Maudesport Clubline

15 Balance Ability to maintain balance while stationary Static
Ex. Diving, Gymnastics, Mountain Climbing Dynamic Ability to maintain equilibrium while in motion Ex. Ballet, Basketball, Football Photographed by: Michael Krouskop Photographed by: Ball2Life Photographed by: Shanturia

16 What are the types of Training?
Photographed by: Quamut

17 As adaption to loading takes place, more load must be added.
For improvements to take place, workloads must impose an overload on the body system. Improvements are related to the intensity, duration, and frequency of training. As adaption to loading takes place, more load must be added. Overload Training Photographed by: Sullivan Photographed by: Sullivan

18 Strength Training Strength Training involves high resistance and low repetitions and leads to… Photographed by: Happy Hour Valley Increased contractile protein Tougher connective tissue Reduced inhibitions Contractile efficiency Increase in muscle fibers Increase in muscle mass Photographed by: Body Perfect Fitness, Inc.

19 Endurance Training Endurance Training involves low resistance and high repetitions and leads to… Changes in muscle fiber types More efficient contractions Increased capillaries Increased mitochondrial density Increased Aerobic enzymes Photographed by: Inside-Out-Fitness Photographed by: Josh Staph

20 What are the Methods of Training?
Photographed by: Fun Fast Fitness

21 Photographed by: MaxLifestyle
Isometric Training Isometric training involves the static contraction of a muscle without any visible movement in the angle of the joint. Photographed by: Richard Lauro The joint and muscle are either worked against an immovable force or are held in a static position while opposed by resistance . Photographed by: Tom Abdenour Exercises involve the body’s own muscle, structural items, or free weights.

22 Isotonic Training Photographed by: DK Images In an isotonic contraction, tension remains unchanged and the muscle's length changes. Concentric-a shortening contraction Eccentric- a lengthening contraction Photographed by: IM Wellness

23 TRAINING=SUCCESS!!! Photographed by: Alex

24 Isokinetic training Photographed by: NCPAD Photographed by: NCPAD Isokinetic Training exercises overloads the muscles with a near maximal contraction throughout the range of motion and control the speed of contraction Photographed by: TuffStuff Photographed by: Jesper Anderson

25 Prescriptions for Muscular Strength
Photographed by: Massey Univ.

26 Repetitions is defined as the number of times that a person repeats a strength exercise before resting Lifters should use a resistance that they cannot lift more than 10 to 12 times Repetitions Anything between 10 and 12 reps yields success, as long as each is the maximal number of repetitions possible Move the weight at a slow to moderate rate, always maintaining control Photographed by: Critical Bench Photographed by: Critical Bench

27 SETS At least three sets of 10 repetitions yields success
For strength training, lifters should allow 2 to 3 minutes between each set For muscular endurance, lifters should allow 1 minutes between sets Photographed by: NTMMA Inadequate rest will diminish strength gains!!!

28 Basic Prescription for Strength: 3 times per week (every other day)
Frequency refers to the number of times per day or week Untrained lifters can achieve maximal gains by training each muscle group 2 times a week Frequency Photographed by: GettyImages Trained lifters do best with 2 days per week Basic Prescription for Strength: Three sets of 8 to 12 reps (with slow movement and adequate recovery time) 3 times per week (every other day)

29 strength enough to do the work”
“Enough work to do, and strength enough to do the work” - Rudyard Kipling Clip Art- Photographed by: Michael Addicott Photographed by: RecSports

30 CREDITS Sources Textbook: Sharkey, Brian J.. Fitness and Health. Champaign, IL: Human Kinetics, 2007. Websites:

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