1. Chapter Fourteen Achieving Muscular Fitness

2. Muscular Fitness The relationship between muscular strength and muscular endurance. Muscular Endurance Ability of a muscle group to continue muscle movement over a length of time. Muscular Strength Amount of force that can be exerted by a single contraction of the muscle.

3. 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: 8-12 repetitions Muscular endurance: 12-20 repetitions Type Muscular strength and endurance: resistance type activity (weights and weight machines)

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

5. 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.

6. Methods of Developing Muscular Strength & Endurance ä Body part workouts (typical gym workout) ä Circuit training ä Plyometrics ä Pilates

7. Types of Weight Training Equipment ä Free Weights - barbells and dumbbells ä Weight Machines ä Resistance Bands/tubing ä Medicine Balls ä Stability Balls ä TRX Cables ä Ropes ä Resistance Apparatus

8. Safety Precautions ä Warm up properly ä Use correct techniques ä Use a spotter ä Make good choices of weight ä Properly secure barbell plates ä Breathe correctly (exhale on exertion) ä When lifting a weight from the floor, keep the weight close to your body. Lift with legs, not back.

9. Static versus dynamic exercises Static exercise/isometric = exercise involving a muscle contraction without a change in the muscle's length; exs: push on a wall, plank Dynamic exercise/isotonic = exercise involving a muscle contraction with a change in the muscles length: Two kinds: ä Concentric contraction = shortening of muscle ä Eccentric contraction = lengthening of the muscle

10. CREATING A PROGRAM ä In order to get the body to adapt, the muscles must be stressed with a greater load than they are used to. ä Once the muscles have adapted, their function will improve and strength will be gained

11. Getting started with your program First few sessions = ä Get used to the movements, let nervous system practice communicating with muscles in order to develop strength effectively ä Choose a weight you can do easily for 8 – 12 reps ä Do only one set ä Rest 1 – 2 minutes between exercises

12. Warm-up First - Complete a general warm-up ä Several minutes of walking, easy jogging or dynamics Second - Complete a warm-up for the exercises you plan to perform. ä For example: bench press 3 X 10 @ 125 lbs. ä Do one set of the actual exercise (bench press) with a lighter weight (1 X 10 @ 50 lbs.) ä Then complete the rest of the sets and reps with heavier weight ä Do this for each exercise that you perform

13. Cool-down ä There is debate about this… ä Stretching the muscle groups that were used in the workout ä This may help alleviate soreness ä Perfect time to work on flexibility ä Warm-up stretching versus flexibility ä Warm-up is a quick 10 – 15 seconds ä Cool-down/flex is more sets, reps and held for longer time…at least 2 sets of minimum 30 seconds