1. Muscular Fitness

2. Objectives
What is the difference between muscular strength and muscular endurance?
What benefits are associated with good muscle fitness?
What are myths associated with weight training?
What 2 types of fibers are found in skeletal muscles?
What are the 3 types of exercise to develop muscle fitness?

3. 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.

4. Muscular Fitness Components
Endurance — repeating movement over a period of time, how long or how many times you can lift and lower a given weight
Strength — maximum force against a resistance 1 time, how much you can lift in one repetition of an exercise

5. Why Is Muscular Fitness Important?
Capability to perform work
Body appearance
Prevent Osteoporosis
Prevent Falls/Fractures
Control Blood Glucose
Increase Metabolism
Relieves Arthritis
Posture
Physical activity
Start here with block 212/9/10

6. Push-Pull Concept
Strength exercises used together to create a balanced program
Push: Bench Press, Push Press, Squats
Pull: Bicep Curls, Pull-ups, One Arm Row, Hamstring exercises
Workouts: -Alternate Push and Pull Exercises -Day 1: All push exercises -Day 2: All Pull Exercises

7. Reps and Sets
Reps: The number of times you perform a specific exercise
Sets: A group of repeated movements performed continuously with a given weight load

8. Myths about Weight Training
Big muscle syndrome - < flexibility
Females and weight training
Estrogen/testosterone, body fat
Muscle can turn to fat
Atrophy – muscle fiber size diminishes, when not used
Hypertrophy – increase in bulk or size by thickening of muscle fibers

9. Muscle Fiber Composition
Slow-twitch fibers (red fibers) – Type I
Contract slowly, fatigue resistant, use aerobic energy metabolism
Fast-twitch fibers (white fibers) – Type II
contract quickly and forcefully, fatigue more rapidly, use anaerobic energy metabolism
Have both types - Genetics determines how much of each
What type of activities would be good to train each fiber type?
Stopped here with block 4 Day 1 4/16/12

10. Methods of Developing Muscular Fitness
Isometric exercises
Isotonic exercises
Isokinetic exercises

11. Isometric Exercise (Static)
Contract without changing length (no joint movement)
Least effective for strength or endurance
Advantages
Good for rehab after injury
No equipment or space
Low risk of injury or soreness
Disadvantages
Hard to get a full body workout
Not very motivating

12. Isotonic Exercise (Dynamic)
Muscle changes lengthen with contraction (muscle and joint movement)
Use machines, free weights, or own body weight
Excellent for developing muscular fitness
Advantages
> strength in full ROM
> joint flexibility
More motivating
Disadvantages
Requires more equipment
> risk of muscle soreness

13. Concentric Contraction
The shortening of a muscle due to contraction; also called positive work

14. Eccentric Contraction
Isotonic contractions in which the muscle exerts force while the muscle lengthens; also called negative work

15. Isokinetic Exercise
Overload muscle through entire ROM at a constant speed with maximum resistance

16. Protein and Muscle

17. Objectives
What is the difference between muscular strength and muscular endurance?
What benefits are associated with good muscle fitness?
What are myths associated with weight training?
What 2 types of fibers are found in skeletal muscles?
What are the 3 types of exercise to develop muscle fitness?

18. Muscle Fitness Part 2

19. Objectives Identify major muscles of body
Differences in training endurance vs. strength
Apply training principles to muscle fitness
How do you set up a muscle fitness program?
Safety practices when lifting weights

20. Major Muscle Groups Start here with 2nd block Latissimus Dorsi (lats)
Hamstrings
Quadriceps

21. Principle of Overload
Frequency: every other day (Adequate: 3 days a week)
Intensity: resistance (How much weight you are lifting)
Strength — % of max lift
Endurance — 30-50% of max lift
Time:
Repetition — number of times exercise is performed
-Strength: 8 or fewer reps -Endurance: 12 or more reps
Set — group of repetitions -Example: 3 Sets of 6 Repetitions
Recovery: Depends on your goals

22. Principle of Progression
Strength — 1-8 repetitions per set
Endurance — 12 or more repetitions with less weight

23. Principle of Specificity
Isolate specific muscles
Do exercises to meet your goals
strength
bulk up
tone
lose weight

24. Weight Training Considerations
Warm up
Focus on endurance in the beginning
Check equipment (bar collars)
Exhale when lifting (concentric), inhale when lowering (eccentric)
Learn proper form before adding a large load
Always use proper form/full ROM

25. Weight Training Considerations
Keep weight close to the body
Space feet shoulder-width apart
Keep proper back and hip alignment
Complete the full ROM for flexibility
Work large muscles groups first
Work muscles on both sides of a joint

26. Creating a Successful Program
Start with a full body program (1-2 sets of 12 reps) for each major muscle group (3-4 times/week)
Change exercises every 4-8 weeks
Make the last couple of reps very challenging (adjust the weight)
If you have bad form the weight
increase weight by no more than 10% per week

27. Exercise Guidelines Goal = Muscle Strength Goal = Muscle Endurance
3-5 sets, 3-8 reps
Rest 2 minutes between sets
Don’t max lift weights
Goal = Muscle Endurance
2-3 sets, reps
Rest seconds between sets

28. Exercise and Sequence Muscle balance (biceps/triceps)
Equal training on both sides of a joint
Exercise sequence
Large muscle group exercises first before small
Multiple joint exercises before single joint exercises
Single joint = small stabilizer muscles
Multiple joint = many muscles involved
Finish workout with core work (abs and back)

29. Circuit Training Combines aerobic and strength work
Work for seconds or reps per station
Move on to next station = HR high
Alternate exercises
upper and lower body
Push and pull
Opposing muscles
Circuit is repeated two or more times
Complete 3 times per week for aerobic conditioning and moderate increases in strength
One of the best ways to burn calories and boost metabolism!

30. Create a muscle fitness program
Determine Needs
Equipment
Space
Skill
Include 1 or 2 exercises for each major muscle group
Determine the order of exercises
Determine goal
endurance
strength
cardio/endurance
Determine Sets, Reps and rest time.
Write it up

31. Exercises for Muscular Fitness
Shoulder
Muscle = Deltoid
Lateral raise
Front Raise
Push Press
Upright row

32. Exercises for Muscular Fitness
Arms
Biceps
Dumbbell Curl: -Hammer Curl -Supination Curl -Reverse curl -Cable Curl
Triceps
Triceps press (Skull Crusher)
Overhead Extension
Dips
Rope Extension

33. Exercises for Muscular Fitness
Chest
Muscle = Pectoralis Major, Pectoralis Minor
Bench press
DB Flies
Push up
Incline DB Press

34. Exercises for Muscular Fitness
Back
Muscles = Latisimus Dorsi, Trapezius
Opposing hand and leg extension -Superman
Pull – up
Lat-Pull down
Seated Row
One armed Row
Reverse Flys

35. Exercises for Muscular Fitness
Abdominal
Muscles = Abdominals, Obliques
Crunches
Russian Med-ball Twists
Knees to chest
Plank
V-up
Oblique Crunches

36. Exercises for Muscular Fitness
Legs
Muscles = Hamstrings, Quadriceps, Gluteus Maximus
Goblet Squat (Quads)
Lunges (Glutes)
Step-ups
Glute-Ham
Single Leg RDL (Hamstring)
Calf Raises (Gastrocnemius)
Hamstring curl

37. Summary Muscular strength vs. endurance Types of muscle fibers
Types of exercises
Application of training principles using FIT
Major muscle groups
Weight-training considerations
Appropriate exercises