11 - muscular fitness
TRANSCRIPT
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Need for Muscular FitnessNeed for Muscular Fitness
Avoiding back problems Avoiding back problems
Reducing risks of injuryReducing risks of injury
Reducing risks of osteoporosisReducing risks of osteoporosis
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Muscular StrengthMuscular Strength
Able to lift a Able to lift a
heavy weightheavy weight
Able to exert Able to exert
a great forcea great force
Lab 11a
Info
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
he amount of weight lifted relative tohe amount of weight lifted relative to
the person!s body weightthe person!s body weight
Measured as a ratio"Measured as a ratio"
Relative Strength #Relative Strength # weight lifted $lb%&weight lifted $lb%&
body weight $lb%&body weight $lb%&
Relative StrengthRelative Strength
Click icon for a
sample calculation
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Muscular 'nduranceMuscular 'ndurance
Able to Able to
performperform
repeatedrepeatedmuscularmuscular
contractionscontractions
Lab 11b
Info
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Resistance rainingResistance raining
(rinciples(rinciples
)verload)verload
(rogression(rogression
SpecificitySpecificity
Rest * recoveryRest * recovery
Click icon for info on
the physiology of
muscle function
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Facts aboutFacts about
Resistance rainingResistance raining
'veryone can gain strength and'veryone can gain strength and
enduranceendurance
N) everyone will improve to the sameN) everyone will improve to the same
extent $genetic predisposition&extent $genetic predisposition&
+ Adaptations depend largely on the muscle Adaptations depend largely on the muscle
fibers type distribution% Fast twitch musclefibers type distribution% Fast twitch musclefibers adapt more readily%fibers adapt more readily%
Click icon for info
on factors influencing
strength
See more info
on fiber types
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Myths aboutMyths about
Resistance rainingResistance raining
No pain , no gainNo pain , no gain
Makes you -muscle bound.Makes you -muscle bound.
Fat can be convertedFat can be convertedinto muscleinto muscle
'xtra muscle turns to'xtra muscle turns tofat if not usedfat if not used
/as masculini0ing effect on/as masculini0ing effect onwomenwomen
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
he F1 Formula Applied tohe F1 Formula Applied to
Resistance rainingResistance raining
/ow often2/ow often2
3hat3hat
resistance2resistance2
/ow many/ow manysets2sets2
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Resistance rainingResistance raining
erminologyerminology
RepsReps
SetsSets
4 RM4 RM
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Repetition 5ontinuumRepetition 5ontinuum
'
N6
S
R
/i Reps7o 3t%
7o Reps/i 3t%
Mod RepsMod 3t%
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Muscular StrengthMuscular Strength
'
N6
S
R
7o Reps
/i 3t%
F" every other day1 " $89: 4RM&
" ; sets < 8 reps
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Stimulus for StrengthStimulus for Strength
Maximal exertionMaximal exertion
Maximal forceMaximal force
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Muscular 'nduranceMuscular 'ndurance
F" every other day1 " =9,>9: 4RM
" ?,@ sets 4@,?@ reps
'
N6%
S
R%
/i Reps7o 3t%
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Stimulus for 'nduranceStimulus for 'ndurance
/igh number of/igh number of
repetitionsrepetitions
Short rest intervalsShort rest intervals
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
)verall Muscle Fitness)verall Muscle Fitness
'
N6%
S
R%
Mod RepsMod 3t%
F" every other day
1 " 9,>9: 4RM
" ?,; sets 8 , 4@ reps
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Resistance rainingResistance raining
echniBueechniBue
7ift in a controlled manner 7ift in a controlled manner
'xhale during effort'xhale during effort
Cring weight down slowlyCring weight down slowly
Click for info on
concentric and eccentric
contractions
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Muscle Fiber ypesMuscle Fiber ypes
Return to
presentation
Fast witch FibersFast witch Fibers + Stain light in color Stain light in color
+ More anaerobicMore anaerobic + Suited to strength andSuited to strength and
speed activityspeed activity
Slow witch FibersSlow witch Fibers
+ Stain darkStain dark + More aerobicMore aerobic
+ Suited to enduranceSuited to endurance
activityactivity
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
Sample 5alculationSample 5alculation
Duestion" 3hoEs stronger"Duestion" 3hoEs stronger"
+ A" ?@9 pound person who can lift ?99 A" ?@9 pound person who can lift ?99
poundspounds + C" 4@9 pound person who can lift 4>@C" 4@9 pound person who can lift 4>@
poundspounds
Answer" C Answer" C + A" relative strength # ?99*?@9 # %89 A" relative strength # ?99*?@9 # %89
+ C" relative strength # 4>@*4@9 # 4%4>C" relative strength # 4>@*4@9 # 4%4>
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
ypes of 5ontractionsypes of 5ontractions
5oncentric vs% 'ccentric5oncentric vs% 'ccentric
Concentric
(shortening) LIFTING
Concentric
LIFTING Eccentric
(lengthening)
LOWERING
Eccentric
LOWERING
Both phases can build uscle!Both phases can build uscle!
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presentation
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
ypes of Strength rainingypes of Strength raining
1sotonic1sotonic
1sometric1sometric
1sokinetic1sokinetic
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
1sotonic1sotonic
Movement at the joint%Movement at the joint%
Resistance through a range of motion%Resistance through a range of motion%
Muscle shortens and lengthens%Muscle shortens and lengthens%
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Concepts of Physical Fitness &Concepts of Fitness and Wellness
1sometric1sometric
Static tension%Static tension%
No shortening and lengthening of theNo shortening and lengthening of the
muscle%muscle%
Muscle builds tension withoutMuscle builds tension without
movement at the joint%movement at the joint%
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Concepts of Physical Fitness &C t f Fit d W ll
1sokinetic1sokinetic
ariable resistance throughout theariable resistance throughout the
range of motion%range of motion%