1. Chapter 6 Developing Muscular Fitness
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
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2. What stage of change are you in?
Do you practice resistance training two to three times a week? (exercise band, weights, calisthenics?

3. What are five benefits of and five cautions for resistance training?
Study Question 1
What are five benefits of and five cautions for resistance training?
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4. Benefits of Resistance Training
Weight control
Appropriate weight gain
Appearance
Time economy
Energy
Performance
Injury prevention
Bone strength
Flexibility
Balance
Cardiovascular health
Psychological and social benefits
Can be done at any age
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5. Cautions for Resistance Training
Not a complete exercise program.
Does not develop cardiovascular endurance.
Risk of injury.
Trouble accessing equipment.
Can result in mild soreness.
Individuals with cardiovascular issues should seek medical guidance.
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6. Study Question 2
What are the differences between training programs for strength and programs for muscular endurance?
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7. Guidelines for Developing Muscular Fitness
In increasing muscular strength, endurance, or power, the key variables are resistance, repetitions, and speed.
Resistance – higher resistance is related to higher strength gains.
Repetitions – higher number of repetitions is related to higher endurance.
Power – function of strength and speed.
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8. How to Begin Single set of 8 to 12 exercises.
If time permits, perform more sets.
Minimum of two to three intense workouts a week is recommended.
Establish your workload.
When you can do 12 reps, increase the amount of weight you are lifting.
Incorporate variety by changing workload, recovery period, number of sets, reps, rhythm, and number or order of lifts.
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9. Rx for Muscular Fitness
Health fitness: 1-2 sets of 8-12 reps at 70 to 75% of 1 rep max. 1-2 minutes between sets.
Muscular strength: 1-3 sets of 5-8 reps at 80 to 90% of 1 rep max. 2-4 minutes between sets.
Muscular endurance: 1-3 sets of 20 reps at 50 to 60% of 1 rep max seconds between reps.
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10. Study Question 3
What are the two basic types of muscular exercise? Give an example of each?
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11. Types of Resistance Training
Static (Isometric) Exercise
Muscle contracts but does not change length or create movement.
Not widely used due to poor potential for great strength gains.
Dynamic (Isotonic) Exercise
Muscle contracts, shortens and movement occurs.
Most widely used form of resistance training.
Concentric contraction – muscle shortens as it overcomes resistance.
Eccentric contraction – muscle lengthens and contracts at the same time.
The resistance can be consistent or variable.
Isokinetic
Isotonic training where speed of movement is controlled.
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12. What are three principles of resistance training?
Study Question 4
What are three principles of resistance training?
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13. Principles of Resistance Training
Progressive Overload
To stimulate strength or endurance, a muscle must be gradually overloaded or forced to work at a higher effort. Number of reps or resistance must increase.
Specificity
Program must be designed with appropriate guidelines to achieve desired results, i.e., speed of contraction, number and types of exercises, type of resistance, etc.
Recovery
Improvements occur during recovery, which gives the muscle fibers time to repair and grow. Should allow 2-3 days of rest between sessions for a muscle group.
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14. What are the correct safety guidelines for weight training?
Study Question 5
What are the correct safety guidelines for weight training?
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15. Safety Guidelines Warm-up Use good technique Full ROM
Smooth under control
Inhale before you lift and exhale on the exertion

16. What are the four types of resistance training program?
Study Question 6
What are the four types of resistance training program?
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17. Resistance Training Programs
Machines
Free Weights
Elastic Band
No Weights
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18. How does muscular fitness contributes to wellness?
Study Question 7
How does muscular fitness contributes to wellness?
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19. Weight Training Exercises
Figure 6-3
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20. Free Weight Exercises Figure 6-4
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21. Major Muscles of the Body (Front)
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Major Muscles of the Body (Front)
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22. Major Muscles of the Body (Back)
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Major Muscles of the Body (Back)
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