MUSCULAR FITNESS 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.

ADVANTAGES OF MUSCULAR FITNESS A. A ppearance Look slimmer and trimmer Muscle is more dense than fat and it takes up less room Good Posture B. P erform Physical Activity Better C. R educes Fatigue D. A void back pain E. P revent muscle soreness F. I ncreases Metabolism- burns calories more efficiently

Methods of Developing Muscular Fitness

ISOMETRIC EXERCISE Isometric Exercise- or static strength exercise is one in which the muscle contracts and increases tension without changing muscle length or joint angle. No motion occurs

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

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

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

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

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

VOCABULARY CALISTHENICS- exercises in which body weight is used as the resistance. ISOMETRIC EXERCISES- exercises in which one contracts muscles but does not move body parts. ISOTONIC EXERCISES- exercises in which 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.

MUSCLE FIBER COMPOSITION 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.

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

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

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

STRENGTH VS ENDURANCE The primary difference in muscular strength and muscular endurance training is in the amount of weight and the number of times it is lifted (repetitions).

STENGTH VS ENDURANCE Muscular Endurance: 30-50% of maximum repetition per set Muscular Strength: 60-90% of maximum 4-8 repetitions per set Combination Program 8-12 repetitions per set

USE OF REPETITIONS AND SETS /1215/1615/2015/2020/18 15/1215/1415/1815/2020/12 15/1215/1415/1815/2020/12 Date Muscular Endurance Development set Exercise Bicep Curl Goal 15 lbs 20 reps

USE OF REPETITIONS AND SETS /440/640/840/850/6 40/440/640/640/850/4 40/440/640/640/850/4 Date Muscular Strength Development Exercise Front Curl Set Goal 40 lbs 8 reps

OVERLOAD APPLIED TO MUSCULAR STRENGTH AND ENDURANCE  Frequency Increase from two to three workouts per week  Intensity Increase the amount of resistance (weight)  Time Increase number of repetitions

VALUE  Measurable and noticeable changes in physical appearance result from a well-planned muscular fitness program. A well-designed PFP, including muscular fitness, will help to increase strength of muscles tissue, tendons, ligments, and bones, decreasing the risk of injury.  After the age of 20, individuals lose about one-half pound of muscle per year primarily due to decreased physical activity. Weight training can help you maintain and even increase your muscle mass.  As muscular fitness increases, the effort to complete everyday tasks of carrying your books, cleaning your room, or working in the yard will require less effort