Concepts of Physical Fitness & Concepts of Fitness and Wellness Need for Muscular Fitness n Avoiding back problems n Reducing risks of injury n Reducing risks of osteoporosis

Concepts of Physical Fitness & Concepts of Fitness and Wellness Muscular Strength n Able to lift a heavy weight n Able to exert a great force Lab 11a Info

Concepts of Physical Fitness & Concepts of Fitness and Wellness n The amount of weight lifted relative to the person's body weight n Measured as a ratio: Relative Strength = weight lifted (lb.) body weight (lb.) Relative Strength Click icon for a sample calculation

Concepts of Physical Fitness & Concepts of Fitness and Wellness Muscular Endurance n Able to perform repeated muscular contractions Lab 11b Info

Concepts of Physical Fitness & Concepts of Fitness and Wellness Resistance Training Principles n Overload n Progression n Specificity n Rest / recovery Click icon for info on the physiology of muscle function

Concepts of Physical Fitness & Concepts of Fitness and Wellness Facts about Resistance Training n Everyone can gain strength and endurance n NOT everyone will improve to the same extent (genetic predisposition) –Adaptations depend largely on the muscle fibers type distribution. Fast twitch muscle fibers adapt more readily. Click icon for info on factors influencing strength See more info on fiber types

Concepts of Physical Fitness & Concepts of Fitness and Wellness Myths about Resistance Training n No pain - no gain n Makes you muscle bound n Fat can be converted into muscle n Extra muscle turns to fat if not used n Has masculinizing effect on women

Concepts of Physical Fitness & Concepts of Fitness and Wellness The FIT Formula Applied to Resistance Training How often? What resistan ce? How many sets?

Concepts of Physical Fitness & Concepts of Fitness and Wellness Resistance Training Terminology n Reps n Sets n 1 RM

Concepts of Physical Fitness & Concepts of Fitness and Wellness Repetition Continuum E N D S T R Hi Reps Lo Wt. Lo Reps Hi Wt. Mod Reps Mod Wt.

Concepts of Physical Fitness & Concepts of Fitness and Wellness Muscular Strength E N D S T R Lo Reps Hi Wt. F: every other day I : (80% 1RM) T: 3 sets < 8 reps

Concepts of Physical Fitness & Concepts of Fitness and Wellness Stimulus for Strength n Maximal exertion n Maximal force

Concepts of Physical Fitness & Concepts of Fitness and Wellness Muscular Endurance F: every other day I : 40-70% 1RM T: 2-5 sets reps E N D. S T R. Hi Reps Lo Wt.

Concepts of Physical Fitness & Concepts of Fitness and Wellness Stimulus for Endurance n High number of repetitions n Short rest intervals

Concepts of Physical Fitness & Concepts of Fitness and Wellness Overall Muscle Fitness E N D. S T R. Mod Reps Mod Wt. F: every other day I : 60-70% 1RM T: 2-3 sets reps

Concepts of Physical Fitness & Concepts of Fitness and Wellness Resistance Training Technique n Lift in a controlled manner n Exhale during effort n Bring weight down slowly Click for info on concentric and eccentric contractions

Concepts of Physical Fitness & Concepts of Fitness and Wellness Muscle Fiber Types Return to presentation n Fast Twitch Fibers –Stain light in color –More anaerobic –Suited to strength and speed activity n Slow Twitch Fibers –Stain dark –More aerobic –Suited to endurance activity

Concepts of Physical Fitness & Concepts of Fitness and Wellness Sample Calculation n Question: Whos stronger: –A: 250 pound person who can lift 200 pounds –B: 150 pound person who can lift 175 pounds n Answer: B –A: relative strength = 200/250 =.80 –B: relative strength = 175/150 = 1.17 Return to presentation

Concepts of Physical Fitness & Concepts of Fitness and Wellness Types of Contractions Concentric vs. Eccentric Concentric (shortening) LIFTING Concentric LIFTING Eccentric (lengthening) LOWERING Eccentric LOWERING Both phases can build muscle! Return to presentation

Concepts of Physical Fitness & Concepts of Fitness and Wellness Types of Strength Training n Isotonic n Isometric n Isokinetic

Concepts of Physical Fitness & Concepts of Fitness and Wellness Isotonic n Movement at the joint. n Resistance through a range of motion. n Muscle shortens and lengthens.

Concepts of Physical Fitness & Concepts of Fitness and Wellness Isometric n Static tension. n No shortening and lengthening of the muscle. n Muscle builds tension without movement at the joint.

Concepts of Physical Fitness & Concepts of Fitness and Wellness Isokinetic n Variable resistance throughout the range of motion.