2. Chapter 8: Muscular Fitness By: Monique Howard & Corey Brown

3. Muscular Strength & Endurance Muscular fitness includes two health related components of physical fitness: Muscular Strength and Endurance. Muscular Strength is the ability of a muscle group to apply a maximal force against a resistance one time. Muscular Endurance is the ability to repeat muscle movement over a period of time.

4. Myths about Weight Training Muscle bond physique equals flexibility. Weight training is not good for females. Muscle can turn into fat. FALSE!!!! Makes Body stiff! FALSE!!!! Good muscular fitness is just as important for women as it is for men. FALSE!!!! Muscle is muscle and fat is fat. Muscle atrophy can occur and muscle can become smaller!

5. Muscle Fiber Composition Slow-twitch or red fibers provide the body with the ability to do muscular endurance or aerobic activities. Intermediate twitch factors have characteristics of both slow twitch and fast twitch. Fast twitch or white fibers enable the body to do muscular strength or anaerobic activities.

6. Methods of Developing Muscular Fitness 3 types of exercises provide resistance to make the muscle work harder for the purpose of developing muscular fitness: isometric, isotonic, and isokenetic.

7. Isometric Exercise You contract, or tighten, your muscles but do not change their length. During isometric contractions, strength is developed only at one fixed position within a muscle full range of movement

8. Isotonic Exercise Are those in which you lengthen and shorten the muscle through a full range of movement while lowering and raising resistance

9. Isokenetic Exercise With the use of specially designed machines, overcome the disadvantages of isometric and the isotonic exercise Advantages: maximum resistance is provided at the stronger angles, while less resistance is provided at the weaker angles.

10. Words You Should Know Atrophy- the wasting away or decrease is size of a body part particularly muscle. Slow twitch fibers- red muscle fibers that are slow to contract but have the ability to continue contracting for long periods of time. Intermediate twitch fibers- muscle fibers that posses a combination of the fact and slow twitch fiber characteristics. Fast twitch fibers- white muscle fibers that contract quickly, allowing explosive muscular contractions.

11. Words you should know contd. Isometric exercises- exercises in which one contracts muscles but does not move body parts. Isotonic exercises- exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance. Isokinetic exercises- exercises done with special machines that allow for maximum resistance over the complete range of motion. Repetition- the completion of a single, full-range movement of the body part being exercised. Set- a group of repetitions performed one after the other.

12. Weight Training Precautions Warm up properly before you begin any physical conditioning programs. Check barbell plate before you lift to make sure they are properly secured and will not slip off. Keep hands dry for good grip. Hold the bar or machine hand-grips. Keep the weight close to the body when lifting it from the floor to your chest. Go through the complete range of motion to increase flexibility.