1. Muscular Fitness
Chapter 8

2. Lab 5: Muscle Fitness
Lab 8A: Page
Dress for lifting

3. Muscular Fitness: Are you strong enough?
Will women “bulk up” if they lift?
Are some people able to build muscle better than others?
What health benefits are gained by muscle fitness/strength training?

4. How Strong Should You Be?
Work Demands
Daily Activities
Reduce Risk of Injury
Bone Health
Balance / Mobilitiy

5. Not to Mention… Muscle and Metabolism:
More Muscle = Higher Metabolism
Each additional pound of muscle = 35 calories more each day
Take Ned and Ted: Both weigh 200 lbs, but Ned is leaner by 10 lbs:
That translates to being able to eat 1 Double Whopper from Burger King more than Ted without gaining weight!

6. Interested? Muscle Training “STRESSES” the muscle –
Stress initiates an “ADAPTATION”
Specifically, more muscle protein is synthesized and muscles “HYPERTROPHY”

7. Does Strength Training Mean…
NOT!
Training Programs
Individual Responses
Gender Differences

8. Training Programs:
It takes an extremely vigorous program to get these results
Training RESPONSES vary according to bone frame and muscle fiber make-up
Women don’t have the male hormones to develop like that

9. “Getting Pumped” Intense Training: 2+ hours/day with very short rests
Increasing Blood flow to muscles gives a temporary “illusion” of size
Getting “Ripped” = Body fat
Anabolic Steroids

10. So: Are you strong enough?
Ask Yourself:
Can I meet my daily work / life demands without undue fatigue?
Am I satisfied with my balance – agility?
Can I “Play” without injury or soreness?
Do I a healthy back?

11. If you answered “No” to any of those…
Maybe It’s time to get OFF THE COUCH and DO something!
But What?

12. Step 1: Assessment Strength: Endurance: How would you test strength?
How would you evaluate your results?
Endurance:
How is endurance different than strength? How is it similar?
How do you measure Endurance?

13. Measuring Strength: Maximum Possible Force Whole body assessment 1 RM
Maximum Repetitions: Lab 8A
Whole body assessment
Lat Pull, Bench Press
Leg Extension, Leg Curl
Arm Curls

14. Measuring Endurance Low Resistance – Maximum Repititions
Abdominal Crunch / Bent Leg Curl-Up
Bench Jumps
Modified Dips or Push-Ups

15. Evaluating Strengths and Weaknesses
Identify if any body area was significantly weaker than others
Is your endurance similar to your strength?
Are you satisfied?
PLAN YOUR PROGRAM

16. Step 2: Setting Goals Increased Strength? Areas? Body Toning?
Weight Management – Body Composition?
Endurance?
Recreational Fitness – Injury Prevention?

17. Step 3: Strength Training
Overload Principle:
Lift to Fatigue: Produces
Improved Neural Recruitment (more efficient)
Muscle Hypertrophy (bigger)
Specificity Principle:
Training Biceps doesn’t create “Buns of Steel”

18. Modes of Training: Isometric: Dynamic:
Muscle Tension without shortening
Dynamic:
Full Range of Motion:
Concentric (Shortens)
Eccentric (Lengthens)

19. Training Terminology:
Resistance: The weight lifted – the intensity of the exercise
Repetitions: The number of times a weight is lifted
Sets: A series of 8-12 lifts

20. Recommendations: Resistance: Repetitions: Sets: ~80% 1 RM
No more than Reps
Repetitions:
8-12 optimum – increase weight when you can do >15
Sets:
1-3 *

21. Safety: Just Getting Started: Proper Lifting Technique Muscle Balance
Start lighter to avoid joint injury
Proper Lifting Technique
Full range of motion, proper back support and posture
Muscle Balance
Exercise all muscle groups
Partner Spotting
Some Free Weights require spotting