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Muscle Fitness .
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MUSCLE FITNESS Muscular Strength and Muscular Endurance
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WHAT IS MUSCULAR STRENGTH?
The amount of force a muscle can exert.
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WHAT IS MUSCULAR ENDURANCE?
The muscles ability to do a repetitive movement many times without tiring.
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WHY IS MUSCLE FITNESS IMPORTANT?
Perform daily tasks more efficiently Improves bone density Improves the stability of the skeletal system People need a certain amount of strength to deal with life and work. Additional strength helps keep various body systems healthy, allows one to resist trauma better and to recover from trauma quicker Generally, greater strength protects the body better from stress. Some persons choose to be involved in activities that require significantly more strength. Farm laborers, loggers, construction workers, warehouse workers and many others would be able to work more efficiently if they increased their strength.
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WHY IS MUSCLE FITNESS IMPORTANT?
Reduces the risk of injury Improves appearance, self-esteem and confidence Raises BMR which can lower excess body fat
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HOW WELL DO YOU KNOW YOUR MUSCLE FITNESS PROGRAM?
ARE YOU GETTING THE MOST OUT OF YOUR RESISTANCE PROGRAM?
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What are repetitions? 2
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the number of consecutive times a person does an exercise
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What is a set? 4
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one group of repetitions
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HAVE YOU INCREASED YOUR RESISTANCE LATELY
HAVE YOU INCREASED YOUR RESISTANCE LATELY? Your goal should be to continually raise the resistance/weight.
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DO YOU PERFORM ALL REPS AND SETS IN EVERY WORKOUT?
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DO YOU LIFT YOUR APPROPRIATE WEIGHT?
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DO YOU LIFT THE WEIGHT USING THE PROPER SPEED OF REPETITION?
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LIFT THE WEIGHT IN 1 SECOND
PAUSE AT PEAK CONTRACTION FOR ½ SECOND LOWER THE WEIGHT SLOWLY ( 2 SECONDS)
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DO YOU ALWAYS USE CORRECT TECHNIQUE?
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DO YOU LIFT THROUGH THE FULL RANGE OF MOTION?
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DO YOU BREATH PROPERLY DURING EVERY REPETITION?
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BREATHE IN WHILE LOWERING THE WEIGHT AND BREATHE OUT WHEN LIFING THE WEIGHT
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Are you lifting to Failure?
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Muscle Failure is performing the exercise until you can not continue.
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IF YOU SAID “NO” TO ANY OF THESE QUESTIONS, YOUR MUSCLE FIBERS ARE NOT GETTING THE FULL HEALTH BENEFIT OF THE WORKOUT muscle fibers
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Have your muscle fibers grown?
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HOW DO YOU IMPROVE OR MAINTAIN MUSCLE FITNESS?
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HOW DO YOU INCREASE MUSCULAR STRENGTH?
Working the muscles with near maximum resistance (weight) and a low number of repetitions (fewer than eight) A person increases their strength when the muscles work harder than they are used to. This is true whether the work is job related (furniture mover, ditch digger, etc.) or as a result of a voluntary exercise program. The most efficient method for gaining strength is working the muscle with near maximum resistance (weight) and a low number of repetitions. Approximately 25 repetitions, divided into groups of 4, 5 and 6 sets, lifting amounts that are approximately % of the one rep maximum will bring the fastest strength gains.
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FITT PRINCIPLE for MUSCULAR STRENGTH
Frequency – 2 to 3 days a week Intensity – 60% – 85% of 1 RM Time – reps, 1 – 3 sets Type – Free weights, selectorized equipment, isotonic, calisthenics
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HOW DO YOU INCREASE MUSCULAR ENDURANCE?
Working the muscles using light resistance and a high number of repetitions (more than eight)
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FITT PRINCIPLE for MUSCULAR ENDURANCE
Frequency – 2 to 3 days a week Intensity – 50% - 70% of 1 RM Time – 12 – 20 reps, 4 – 6 sets Type – Free weights, selectorized equipment, isotonic, calisthenics
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MUSCLE FITNESS PRINCIPLES
Overload- Progression- Being able to stretch further as flexibility improves Specificity- Flexibility only improves in the joints you stretch Maintaining Flexibility- you must continue to use the joints or you will lose your gains
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OVERLOAD Lifting more than your muscles are used to by increasing resistance or repetitions
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PROGRESSION As your muscle fitness improves you will need to increase resistance, repetitions or sets
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Strength or endurance will only improve in the muscles you are working
SPECIFICITY Strength or endurance will only improve in the muscles you are working
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CONCLUSION How can improving your muscle fitness improve your daily life? What is the difference between muscular strength and muscular endurance?
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