1. Sports Medicine: Physical Fitness
Muscular Fitness

2. Bellwork
List the physical demands of the sport assigned to your group by your teacher.
Be prepared to share your answers with the class.

3. Objectives 1. Define new vocabulary terms 2. Review muscular anatomy
3. Differentiate between muscular strength and muscular endurance
4. Distinguish between various types of muscle contractions

4. Terminology:
Muscular fitness – a term used to refer to muscular strength and muscular endurance
Strength – the ability to exert force
Endurance – the ability to contract a muscle repeatedly or hold a contraction for a long period of time
Hypertrophy – an increase in the size of muscle cells
Atrophy – a decrease in the size of muscle cells
Progressive resistance- a gradual increase in the amount of weight applied to the muscles
Overload – subjecting the body’s systems to loads greater than what they are used to

5. Terminology (cont.)
Isometric– a muscle contraction with little or no movement occurring
Isotonic – a muscle contraction with movement occurring, usually lengthening and shortening
Isokinetic – a muscle contraction where maximum resistance is applied and speed is kept constant through a full range of motion
Concentric – a contraction where muscles shorten
Eccentric – a contraction where muscles lengthen

6. Terminology (cont.) Set – a given number of repetitions
Repetition – a complete muscle contraction

7. Review of Muscle Types
1. Skeletal – attached to bones and allow voluntary movements*
2. Smooth – line the walls of organs (ie, stomach, blood vessels); involuntary
3. Cardiac – make up the walls of the heart; involuntary
*Type involved in muscular strength and endurance

8. Review of Muscle Fibers
Fibers – the long, thin cells that make up muscles

9. Review of Muscle Fibers
Type of muscle fibers determine strength & endurance
A. Slow-twitch fibers: red in color, contract at a slow rate. These fibers are involved in cardiovascular activities such as running.
B. Fast-twitch fibers: white in color; contract quickly. These fibers are important for strength activities.
C. Intermediate muscle fibers: have characteristics of both slow- and fast-twitch fibers. They contract quickly and have good endurance.

10. Review of Muscle Fibers

11. Review of Muscle Fibers (cont.)
Individual’s muscle fibers are genetically determined, but can be improved through training
Weight training results in hypertrophy (increase in the size of muscle cells)
Inactivity results in atrophy (decrease in the size of muscle cells)

12. Weight Training
Exercises done to improve muscular strength and endurance
Based on principles of progressive resistance and overload
Performed with machines or free weights
Uses repetitions and sets

13. PROPERTY OF PIMA COUNTY JTED, 2010
To increase strength, which of these variables would you increase? Which would you decrease?
# of Repetitions? Amount of Resistance? # of Sets? Length of recovery period?
2. Whiteboards/Slates
student writes answer or solution to a question posed by the teacher
teacher solicits all students to show at the same time
teacher gives feedback to the students
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14. Methods for Increasing Strength
1. Decrease the number of repetitions
2. Increase the amount of resistance
3. Increase the number of sets
4. Decrease the recovery period or rest intervals between sets

15. Benefits of Increased Strength
Ability to perform ADL’s (activities of daily living) more efficiently with less fatigue
Prevent health problems
Strengthen bones – reduced risk of osteoporosis
Prevent muscle injuries and muscle soreness
Helps maintain weight by burning more calories than fat
Help maintain good posture

16. PROPERTY OF PIMA COUNTY JTED, 2010
To increase endurance, which of these variables would you increase? Which would you decrease?
# of Repetitions? Amount of Resistance? # of Sets? Length of recovery period?
2. Whiteboards/Slates
student writes answer or solution to a question posed by the teacher
teacher solicits all students to show at the same time
teacher gives feedback to the students
PROPERTY OF PIMA COUNTY JTED, 2010 2

17. Methods for Increasing Endurance
Decrease the amount of resistance
Increase the number of repetitions
Increase the number of sets
Increase the recovery period or rest intervals between sets

18. Benefits of Increased Muscle Endurance
Able to work longer without getting tired
Able to maintain good posture
Less likely to have low back problems, muscle soreness and injuries
Increased lean body mass / decreased fat
Look and feel better
Good bone strength
Reduced risk of cardiovascular disease

19. Check your knowledge True or False?
Increased lean muscle mass and decreased body fat are benefits of muscular endurance?
Performing ADLs with more efficiency and increased fatigue are benefits of muscular strength.

20. FITT Formula for Muscle Fitness
Muscle Strength
Muscle Endurance
Frequency
3 days/week (non-consecutive days)
3 to 6 days/week
Intensity
60 to 90% of 1 RM
20-50% of 1 RM
Time
1 to 3 sets of 3 to 8 reps
1 to 3 sets of 10 to 25 reps
Type of Exercise
Weight training
Calisthenics (body weight) or Resistance training (weights/machines)

21. Isometric Contraction
A muscle contraction with little or no movement occurring
+requires little or no equipment
+builds posture muscles that have to contract for long periods during the day
- boring/difficult to be motivated

22. Isotonic Contraction
A muscle contraction with movement, usually lengthening and shortening
+same resistance through ROM
+measurable results
+ high motivation
- equipment required

23. Isokinetic Contraction
A muscle contraction where the speed is kept constant and maximum resistance is applied through a full range of motion
+ constant speed (↑power)
+ constant resistance
+ safety
- expense of machine
- don’t allow eccentric contractions

24. Which Is Correct? (hold up fingers)
Type of contraction with constant speed ?
Isotonic contraction
Isometric contraction
Isokinetic contraction
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
PROPERTY OF PIMA COUNTY JTED, 2010 24

25. Which Is Correct? (hold up fingers)
Type of contraction with constant resistance?
Isotonic contraction
Isometric contraction
Isokinetic contraction
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
PROPERTY OF PIMA COUNTY JTED, 2010 25

26. Which Is Correct? (hold up fingers)
Requires expensive equipment?
Isotonic contraction
Isometric contraction
Isokinetic contraction
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
PROPERTY OF PIMA COUNTY JTED, 2010 26

27. Which Is Correct? (hold up fingers)
Easy to measure results?
Isotonic contraction
Isometric contraction
Isokinetic contraction
1. Hand signals:
thumbs up or thumbs down to indicate agreement or disagreement
use fingers to indicate a number selection such as “Which is the correct solution one, two or three?”
teacher gives feedback to the students
PROPERTY OF PIMA COUNTY JTED, 2010 27

28. Letter or Note to a Friend
Write a note to a friend or absent classmate explaining the learning
27. Letter or Note to a Friend
teacher instructs students to write a note to a friend or absent classmate explaining the learning
teacher uses think-pair-share or collects to review
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