MUSCLE FITNESS EXERCISES CHAPTER 7

WHAT IS MUSCLE FITNESS? ▪ Two types of muscle fitness ▪ Muscular Strength ▪ Muscular Endurance

MUSCULAR STRENGTH ▪ Lifting a weight such as a heavy bag of groceries is an example of using strength. Is the amount of force a muscle can exert.

MUSCLE ENDURANCE ▪ Carrying a grocery bag from the store to your home is an example of using muscle endurance. Is the ability to use the muscle for a long period of time without getting tired.

SIMILAR BUT DIFFERENT ▪ A person who is strong enough to lift heavy may not be able to lift a lighter weight as many times as a person with higher muscular endurance could. ▪ On the other hand a person with high muscular endurance might not lift as much weight as a person who has greater muscular strength.

HOW DO I BUILD MUSCLE FITNESS? ▪ To build muscle fitness, you must follow the Principle of overload ▪ You must make your muscles work more than they normally do to improve muscle fitness. ▪ The Story of Milo ▪ This famous athlete increased his strength by lifting a small calf several times a week. His muscles became stronger, allowing him to lift more weight. Miloʼs use of the overload principle made him the only person in his village to have the strength to lift a full size bull.

RESISTANCE TRAINING ▪ Progressive resistance exercise (pre) ▪ Increasing resistance of weights little by little to build muscle fitness. ▪ Too much weight too soon can cause soreness, fatigue and even injury.

TYPES OF PROGRESSIVE RESISTANCE TRAINING ▪ Isotonic exercises ▪ When you contract your muscles to produce movement. ▪ Examples: Weight training, Push-ups and Sit-ups ▪ Isometric exercises ▪ Resistance exercise in which there is no movement. ▪ Examples: Planks or Wall Sits

WHICH MUSCLES SHOULD I EXERCISE? The principle of specificity Means doing specific activities to build specific parts of fitness Example: doing curl ups for abdominal strength

F.I.T FORMULA The FIT formula helps you know how much exercise is enough to build good fitness. Frequency = how often a person exercises. For example, you need to exercise at least three times a week. Intensity = how hard a person exercises. Remember there's a difference between pain that comes from over exercise and the tiredness that comes from not being fit. For example, for cardiovascular fitness, the heart should beat beats/minute. Time = how long a person exercises. For example, you need to exercise minutes at one time to improve fitness.

F.I.T FORMULA

HOW DO I EXERCISE SAFELY? 1.Use proper technique. Before doing an exercise, learn to do it properly. 2.Consider using your body weight to build muscle fitness 3.Use moderate resistance. Young teens shouldn’t use maximal resistance. 4.Use the 3 S’s : Slow, Smooth and Steady 5.Breathe when exercising. Don’t hold your breathe when doing resistance exercises. 6.Use a spotter, especially for weight training. 7.Avoid competition in resistance training.

SHOULD YOU TAKE SUPPLEMENTS TO HELP?

NO!

SUPPLEMENTS ▪ People often think supplements will help them get the results ▪ False! ▪ Eating good foods and performing regular muscle fitness exercises is the best way to build muscle fitness.

BENEFITS OF MUSCULAR FITNESS ▪ An increase in muscular strength, power, and endurance ▪ Improved posture ▪ Increased metabolic rate ▪ Increased strength of tendons, ligaments, and bones ▪ Increased confidence. ▪ Increased performance in sports ▪ What sports need muscle endurance? ▪ What sports need muscle strength?

HOW MUCH MUSCLE FITNESS IS ENOUGH? ▪ Muscle fitness is important to everyone but we don’t all need the same amount. Experts say that you should at least have enough to score in your healthy fit zone if you want to gain health benefits. ▪ How can you test yourself? ▪ Use your fitness testing skills ▪ Push-up test ▪ Curl-up test ▪ Trunk lift test

WHAT ELSE AFFECTS MY MUSCULAR FITNESS? ▪ Best way to build muscle fitness is to do regular muscle fitness exercises using the information you learned in this chapter. ▪ Although you should know that factors other than exercise influence your muscle growth. These include: ▪ Gender ▪ Age ▪ Maturation ▪ Hereditary