concepts of physical fitness & concepts of fitness and wellness need for muscular fitness n...

Concepts of Physical Fitness & Concepts of Fitness and Wellness

Need for Muscular FitnessNeed for Muscular Fitness

Avoiding back problemsAvoiding back problems Reducing risks of injuryReducing risks of injury Reducing risks of osteoporosisReducing risks of osteoporosis


Muscular StrengthMuscular Strength

Able to lift a Able to lift a heavy weightheavy weight

Able to exert Able to exert a great force a great force

Lab 11a Info


The amount of weight lifted relative to The 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 body weight

(lb.)(lb.)

Relative StrengthRelative StrengthClick icon for a sample calculation


Muscular EnduranceMuscular Endurance

Able to Able to perform perform repeated repeated muscular muscular contractionscontractions

Lab 11b Info


Resistance Training Resistance Training PrinciplesPrinciples

OverloadOverload ProgressionProgression SpecificitySpecificity Rest / recoveryRest / recovery

Click icon for info on the physiology of muscle function


Facts about Facts about Resistance TrainingResistance Training

Everyone can gain strength and Everyone can gain strength and enduranceendurance

NOT everyone will improve to the same NOT 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 muscle fibers type distribution. Fast twitch muscle fibers adapt more readily. fibers adapt more readily.

Click icon for infoon factors influencing strength

See more infoon fiber types


Myths about Myths about Resistance Training Resistance Training

No pain - no gainNo pain - no gain Makes you “muscle bound” Makes you “muscle bound” Fat can be converted Fat can be converted

into muscleinto muscle Extra muscle turns to Extra muscle turns to

fat if not usedfat if not used Has masculinizing effect Has masculinizing effect

on womenon women


The FIT Formula Applied to The FIT Formula Applied to Resistance Training Resistance Training

How often?How often?

What What resistance?resistance?

How many How many sets? sets?


Resistance Training Resistance Training TerminologyTerminology

Reps Reps SetsSets

1 RM1 RM


Repetition ContinuumRepetition Continuum

E N D S T R

Hi Reps Lo Wt.

Lo Reps Hi Wt.

Mod Reps Mod Wt.


Muscular StrengthMuscular Strength

E N D S T R

Lo Reps Hi Wt.

F: every other day

I : (80% 1RM)T: 3 sets < 8 reps


Stimulus for StrengthStimulus for Strength

Maximal exertionMaximal exertion

Maximal forceMaximal force


Muscular EnduranceMuscular Endurance

F: every other dayI : 40-70% 1RMT: 2-5 sets 15-25 reps

E N D. S T R.

Hi Reps Lo Wt.


Stimulus for EnduranceStimulus for Endurance

High number of High number of repetitionsrepetitions

Short rest intervalsShort rest intervals


Overall Muscle FitnessOverall Muscle Fitness

E N D. S T R.

Mod Reps Mod Wt.

F: every other day I : 60-70% 1RM T: 2-3 sets 8 - 15 reps


Resistance Training Resistance Training TechniqueTechnique

Lift in a controlled mannerLift in a controlled manner Exhale during effortExhale during effort Bring weight down slowlyBring weight down slowly

Click for info onconcentric and eccentriccontractions


Muscle Fiber TypesMuscle Fiber Types

Return to presentation

Fast Twitch FibersFast Twitch Fibers– Stain light in colorStain light in color– More anaerobicMore anaerobic– Suited to strength and Suited to strength and

speed activityspeed activity

Slow Twitch FibersSlow Twitch Fibers– Stain darkStain dark– More aerobicMore aerobic– Suited to endurance Suited to endurance

activityactivity


Sample CalculationSample Calculation

Question: Who’s stronger:Question: Who’s stronger:– A: 250 pound person who can lift 200 A: 250 pound person who can lift 200

poundspounds– B: 150 pound person who can lift 175 B: 150 pound person who can lift 175

poundspounds Answer: BAnswer: B

– A: relative strength = 200/250 = .80A: relative strength = 200/250 = .80– B: relative strength = 175/150 = 1.17B: relative strength = 175/150 = 1.17



Types of ContractionsTypes of ContractionsConcentric vs. EccentricConcentric vs. Eccentric

Concentric

(shortening) LIFTING

Concentric

LIFTING Eccentric (lengthening) LOWERING

Eccentric

LOWERING

Both phases can build muscle!Both phases can build muscle!



Types of Strength TrainingTypes of Strength Training

IsotonicIsotonic IsometricIsometric IsokineticIsokinetic


IsotonicIsotonic

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.


IsometricIsometric

Static tension.Static tension. No shortening and lengthening of the No shortening and lengthening of the

muscle.muscle. Muscle builds tension without Muscle builds tension without

movement at the joint.movement at the joint.


IsokineticIsokinetic

Variable resistance throughout the Variable resistance throughout the range of motion.range of motion.

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