1. Chapter Eight Muscular Fitness The difference between successful people and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. Vince Lombardi

2. Objectives zWhat is the difference between muscular strength and muscular endurance? zHow does a weight-training program affect males and females differently? zWhat 3 types of fibers are found in skeletal muscles?

3. Objectives zHow can the training principles be applied to improve muscular strength and muscular endurance? zWhat are the primary differences between muscular strength and muscular endurance training? zWhat safety practices should you follow when lifting weights?

4. Chapter 8 Value zMeasurable 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. zAfter 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. zAs 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.

5. Vocabulary the wasting away or decrease in size of a body part, particularly muscle red muscle fibers that are slow to contract but have the ability to continue contracting for long periods of time muscle fibers that possess a combination of the fast and slow-twitch fiber characteristics white muscle fibers that contract quickly shortening of a muscle due to contraction; also called positive work lengthening of a muscle; also called negative work atrophy — slow-twitch fibers — intermediate fibers — fast-twitch fibers — concentric — eccentric —

6. Vocabulary exercises in which one contracts muscles but does not move body parts exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance exercises with special machines that allow for the maximum resistance over the complete range of motion the completion of a single, full-range movement of the body part being exercised working against a force which may be in the form of a barbell or your own body weight a group of repetitions performed one after the other isotonic exercises— isokinetic exercises— repetition— resistance— set— isometric—

7. Evaluate Goals

8. Muscular Fitness Components zStrength — maximum force against a resistance 1 time zEndurance — repeating movement over a period of time zAtrophy — wasting away or decrease in size of a body part, particularly muscles Vocabulary Objective

9. Why Is Muscular Fitness Important? zBody appearance zPosture zPhysical activity

10. Myths about Weight Training zMuscle-bound physique zNot a good idea for females zMuscle can turn to fat Objective

11. Muscle Fiber Composition z Slow-twitch fibers (red fibers) yconstrict slowly, stay constricted the longest time z Intermediate-twitch fibers ycombination of fast & slow z Fast-twitch fibers (white fibers) ycontract quickly, fatigue easily Vocabulary Objective

12. Concentric Contraction zThe shortening of a muscle due to contraction; also called positive work Vocabulary

13. Eccentric Contraction zIsotonic contractions in which the muscle exerts force while the muscle lengthens; also called negative work Vocabulary

14. Methods of Developing Muscular Fitness zIsometric exercises zIsotonic exercises  Isokinetic exercises

15. Isometric Exercise zContract without changing length zLeast effective for strength or endurance Vocabulary

16. Isotonic Exercise zLengthen and shorten through full ROM zExcellent for developing muscular fitness Vocabulary

17. Isokinetic Exercise zOverload muscle through entire ROM at a constant speed with maximum resistance Vocabulary

18. Principle of Overload zF zFrequency: every other day zI zIntensity: resistance yStrength — 60-90% of max lift yEndurance — 30-50% of max lift zT zTime: yRepetition — number of times exercise is performed ySet — group of repetitions Vocabulary Objective 1 of 3

19. Principle of Progression zStrength — 4-8 repetitions per set zEndurance — more repetitions with less weight Objective 2 of 3

20. Principle of Specificity zIsolate specific muscles zDo exercises to meet your goals ystrength ybulk up ytone ylose weight Objective 3 of 3

21. Goal Setting for Abdominal Strength and Endurance Abdominal Strength and Endurance Goal Setting

22. Goal Setting for Upper Body Strength

23. Weight Training Considerations zWarm up zFocus on endurance in the beginning zCheck equipment zDry your hands zExhale when lifting, inhale when lowering zAlways use proper form Objective 1 of 2

24. Weight Training Considerations zKeep weight close to the body zSpace feet shoulder-width apart zKeep proper back and hip alignment zComplete the full ROM for flexibility zWork large muscles groups first zWork muscles on both sides of a joint zLift on a count of 2, lower on 4 Objective 2 of 2

25. Exercises for Muscular Fitness Shoulder zStanding lateral raise zShoulder shrug zUpright rowing

26. Exercises for Muscular Fitness zPush-ups zKnee push-ups zPull-ups zNegative pull-up zFront curl zReverse curl z 2-arm press z Triceps press (French curl) z Wrist curls  Reverse wrist curl Arms

27. Exercises for Muscular Fitness Chest zBench press zFlies z1-arm raising

28. Exercises for Muscular Fitness Back zUpper back lift zKneeling knee tuck

29. Exercises for Muscular Fitness Abdominal zBent-knee sit-ups (curl-up)

30. Exercises for Muscular Fitness Thigh zSide leg lifts zHalf-knee bends zLeg extension zHamstring curl

31. Exercises for Muscular Fitness Calf zHeel raiser

32. Record Progress toward Goal

33. Summary zMuscular strength vs. endurance zTypes of muscle fibers zTypes of exercises zApplication of training principles using FIT zGoal setting zWeight-training considerations zAppropriate exercises

34. Objectives What is the difference between muscular strength and muscular endurance? How does a weight-training program affect males and females differently? What 3 types of fibers are found in skeletal muscles?

35. Objectives How can the training principles be applied to improve muscular strength and muscular endurance? What are the primary differences between muscular strength and muscular endurance training? What safety practices should you follow when lifting weights?

36. Study Question zTrue or False yFemales do not develop bulging muscles or experience muscle definition as males do because of testosterone, which is the female primary sex hormone. yIsometric exercises are recommended for an older person or those with high blood pressure, since they involve no heavy lifting. False

37. Answers zTrue or False yFemales do not develop bulging muscles or experience muscle definition as males do because of testosterone, which is the female primary sex hormone. False yIsometric exercises are recommended for an older person or those with high blood pressure, since they involve no heavy lifting. True

38. Study Question zTrue or False yYou should hold your breath when lifting the weight and breathe in when lowering it. yThe person with more muscle looks trimmer because muscle is more dense than fat, thus taking up less space than fat. yThe difference in muscular strength and muscular endurance training is in the amount and number of times a weight is lifted. False True