1. MUSCULAR STRENGTH & MUSCULAR ENDURANCE

2. MUSCULAR STRENGTH- the ability of a muscle group to apply a maximal force against a resistance one time.
MUSCULAR ENDURANCE- the a ability to repeat muscle movement over a period of time.

3. Advantages of Muscular Fitness
Appearance
Look slimmer and trimmer
Muscle is more dense than fat and it takes up less room
Good Posture
Perform Physical Activity Better
Reduces Fatigue
Avoid back pain
Prevent muscle soreness
Increases Metabolism- burns calories more efficiently

4. Methods of developing Muscular Fitness

5. ISOMETRIC
Exercise in which one contacts muscles but does not move body parts
Examples:
Planks
Wall sits
Side planks
Push up holds
Dead hang
Split squats

6. PRINCIPLES AND PRACTICES
Isometric Exercise
Use a balanced program that works all the major muscle groups.
Hold each contraction for five seconds.
Do each exercise three times.
Use maximum effort for the contraction
Isometric exercises should be performed at least five days a week to insure maximum gains in muscular strength and tone.

7. ADVANTAGES Isometric exercise
Muscular strength-tone cane be developed in a relatively brief period of time.
Exercises can be performed in a few seconds (five to eight minutes of exercise a day).
Requires little space.
Requires no equipment.
Is simple
Causes little fatigue and no sweating.

8. DISADVANTAGES Isometric exercises
Does not develop or improve muscular endurance.
Does not increase aerobic efficiency.
Range of motion is not developed.
Causes sudden rise in blood pressure during contraction and is not recommended for people with heart problems.

9. ISOTONIC
Exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance.
Examples:
Bicep curls
Bench press
Leg Press
Squat

10. Isotonic Exercise Lengthen and shorten through full range of motion.
Excellent for developing muscular fitness.

11. ISOKINETIC
Exercises done with with special machines that allow for maximum resistance over the complete range of motion
Examples:
Lat pull down
Stationary Bike
Exercise machines
Rehabilitation machines

12. Isokinetic Exercise
Overload muscle through entire range of motion at a constant speed with maximum resistance

13. Muscle Fibers
Slow Twitch Fibers: have the ability to contract for long periods of time and are used for aerobic or endurance activities. Slow twitch fibers are red in color.
Fast Twitch Fibers: contract quickly and are used for anaerobic or strength activities. Fast twitch fibers are white in color.
Intermediate Muscle Fibers: muscle fibers that possess a combination of the fast and slow-twitch fiber characteristics.

14. Vocabulary
Atrophy- the size of a body part, particularly muscle wasting away or decrease in
Concentric shortening of a muscle due to contraction; also called positive work
Eccentric lengthening of a muscle; also called negative work

15. Vocabulary
Repetition- the completion of a single, full-range movement of the body part being exercised
Resistance- working against a force which may be in the form of a barbell or your own body weight
Set -a group of repetitions performed one after the other

16. Myths about Weight Training
Muscle-bound physique
Not a good idea for females
Muscle can turn to fat

17. Overload Applied to Muscular Strength & Endurance
Frequency
Increase from two to three workouts per week
Intensity
Increase the amount of resistance (weight)
Time
Increase number of repetitions

18. TRAINING FOR MUSCULAR ENDURANCE
Frequency
EVERY OTHER DAY FOR EACH MUSCLE GROUP
Intensity
LOW RESISTANCE (30-50% OF 1RM)
Time
HIGH REPETITIONS (12-20 REPS; 1-3 SETS)

19. TRAINING FOR MUSCULAR STRENGTH
Frequency
EVERY OTHER DAY FOR EACH MUSCLE GROUP
Intensity
HEAVY WEIGHTS (60-90% OF 1RM)
Time
LOW REPETITIONS (4-8 REPS; 1-3 SETS)