Chapter Fourteen Achieving Muscular Fitness

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.

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: repetitions Type Muscular strength and endurance: resistance type activity (weights and weight machines)

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

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.

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

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

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.

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

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

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

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 125 lbs. ä Do one set of the actual exercise (bench press) with a lighter weight (1 X 50 lbs.) ä Then complete the rest of the sets and reps with heavier weight ä Do this for each exercise that you perform

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