Chapter 11 Muscle Fitness by t7tz24K


									    Chapter 11
   Muscle Fitness

Basic Principles and Strength
         Pgs 174-190
              Muscle Fitness
   Muscle fitness is comprised of two parts:

 1. Strength-amount of force a muscle can
 2. Endurance-the ability to contract the
               muscles many times without
     Progressive Resistance Exercise

   PRE is used to develop both strength and
    The exercises are progressive because you
    gradually increase the overload you apply
    to muscles

   Hypertrophy is an
    increase in muscle
    size that results from
    strength training
Muscular Endurance-Strength
               Reps and Sets
   Repetitions or reps, are the number of
    consecutive times you do an exercise (e.g.
    ten push-ups in a row = ten reps.)

   A set is a group of repetitions (e.g. do ten
    push-ups, rest, then do ten more to
    complete two sets of 10 reps)
      Three Muscle Types
1. Smooth-make up the walls of internal
   organs like the stomach.

2. Cardiac-makes up the heart

3. Skeletal muscles are attached to bones
   and allow for movement
Muscle Contractions
             Isotonic Contraction is
              a contraction that
              pulls bones and
              produces movement

             Isometric Contraction
              occurs when muscles
              contract and pull in
              opposite directions so
              no movement occurs
              Muscle Fibers
1.   Slow Twitch contract at a slow rate
     (good endurance)
2.   Fast Twitch contract quickly (good for
     speed and strength)
3.   Intermediate have characteristics of both
     fast and slow twitch fibers. These fibers
     can be trained as either slow or fast.
              Weight Training

   Weight Training is
    done to improve
    strength and
Resistance Training

             Resistance training is
              weight training with
              the use of machines
                Body Building

   Body building is a
    sport that can be
    done competitively.
    Athletes are judged
    on muscle size and
    Muscle Fitness Assessment

 A one repetition maximum (1RM) is the
  best test of strength.
 A true 1RM requires a person to determine
  how much weight they can lift one time

         Calisthenics are
          muscle exercises that
          use your body weight
          as resistance
    Absolute vs. Relative Strength
   Absolute strength is measured by how
    much weight you can lift regardless of
    your body size

   Relative strength is strength adjusted for
    your body size (strength per pound of
    body weight)
        Benefits of Strength
 Strong muscles help you do daily activities
  like lifting, pushing, jumping, etc.
 Strength enables you to work/play with
  less fatigue
 Strong abdominals = less back problems
 Strength exercises also strengthen bones
 Muscles burn more calories than fat
  resulting in healthy body composition
Strength for Preteens and Teens
                 Teens should not
                  engage in too much
                  strength training
                  beyond what is
                  needed for basic
                 Athletes should only
                  do such exercises
                  with a qualified
            Body Dysmorphia
 Body dysmorphia
  occurs when people
  become obsessed
  with building muscle
 It is a psychological
 Many people begin
  using steroids to gain
  more muscle
Muscle Fitness for Females
                Strength is beneficial
                 for females too

                Females cannot
                 develop masculine
                 bodies without
                 steroids or excessive
                 strength training
   Muscle-bound means
    having tight bulky
    muscles that causes

   Training only one side
    of a joint and/or not
    stretching are likely
     FIT Principles and Strength
   Overload: Muscles must work against a
    greater load than they do in daily activity

   Progression: As muscles strengthen
    gradually increase the resistance (add

   Specificity: Exercise the specific muscles
    you want to develop
           Rest and Recovery
   Allow at least one day of rest between
    strength training workouts

   Perform strength training exercises 2-3
    days a week for ideal fitness

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