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Muscular Fitness:
A Vital Link to Health
and Quality of Life
Darren Clay 10th Grade
Photographed by: UC-Berkeley
Photographed by: Blueavitar
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Muscular FitnessLeads to Endless Possibilities
Photographed by: TeamSugar
Photographed by: Criticalbench
Photographed by: Bitcomet
Photographed by: HomeMuscle
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FlexibilitySpeed
Power
Agility
Muscular Endurance
Muscular Strength
Balance
MuscularFitness
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Muscle Structure
Slow Twitch Fibers- contract slowly and are slow to fatigue
Each muscle contains
thousands of spaghetti-like muscle fibers
Fast-Twitch Fibers- contract quickly and are fast to fatigue
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Photographed by:USNA
Photographed by: HydroPhysio
Photographed by: Criticalbench
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…Strength is defined as the maximal force that can be exerted in a single voluntary contraction
Factors Influencing Strength
Gender Body Fat Muscle Size Age
Photographed by: Dalplex
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Photographed by: Insight Empire
….Muscular Endurance is defined as the repetition of submaximal contractions or submaximal holding time.
Requires continuous source of energy
Utilizes muscles with aerobic capabilities
Enhances aerobic enzymes
Do You Have the Ability to Persist???
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Photographed by: Orchid.com
Photographed by: StretchaFlex
Flexibility is the range of motion through which the limbs are able to move
Reduces risk of injury
Reduces muscle soreness
Reduces tightness and discomfort
Range of Motion is Essential!
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Photographed by: Eite Feet
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Photographed by: The Cutting Edge
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SPEED
Photographed by: Davis Training Systems
Movement Time
Reaction Time
SPEED
Photographed by: Associated Press
“Speed may be the most exciting
ingredient in sport”
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Photographed by: Sportz Fun
Photographed by: William Fotheringham
POWER
FORCE
DISTANCE
TIME
POWERPhotographed by: Critical Bench
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Photographed by: LCC
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AGILITY
Photographed by: Maudesport Clubline
Factors of Agility
Strength
Coordination Balance Speed
Agility is the ability to change position and direction rapidly, with precision and without loss of balance
Photographed by: CCFFM
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BalanceStatic
Ability to maintain balance while stationary
Ex. Diving, Gymnastics, Mountain Climbing
Dynamic
Ability to maintain equilibrium while in motion
Ex. Ballet, Basketball, Football
Photographed by: Michael Krouskop
Photographed by: Shanturia
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Photographed by: Quamut
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Photographed by: Sullivan
For improvements to take place, workloads
must impose an overload on the body
system.
Improvements are related to the
intensity, duration, and frequency of
training.
As adaption to loading takes
place, more load must be added.
Photographed by: Sullivan
Overload Training
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Increased contractile protein
Tougher connective tissue
Reduced inhibitions
Contractile efficiency
Increase in muscle fibers
Increase in muscle mass
Strength Training involves high resistance and low repetitions
and leads to…
Photographed by: Body Perfect Fitness, Inc.
Photographed by: Happy Hour Valley
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Photographed by: Josh Staph
Photographed by: Inside-Out-Fitness
Endurance
Training involves
low resistanc
e and high
repetitions and leads to…
Changes in muscle
fiber types
More efficient
contractions
Increased capillaries
Increased mitochond
rial density
Increased Aerobic enzymes
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Photographed by: Fun Fast Fitness
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Isometric training involves the static contraction of a muscle without any
visible movement in the angle of the joint.
Photographed by: Richard Lauro
Photographed by: Tom Abdenour
The joint and muscle are either worked against an immovable force or are held in a static position while
opposed by resistance .
Exercises involve the body’s own muscle, structural items,
or free weights.
Photographed by: MaxLifestyle
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In an isotonic contraction, tension remains unchanged and the muscle's length changes.
Concentric-a shortening contraction
Photographed by: IM Wellness
Photographed by: DK Images
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Photographed by: Alex
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Photographed by: TuffStuff
Photographed by: NCPAD
Photographed by: NCPADISOKINETIC
TRAINING
Isokinetic Training exercises overloads the
muscles with a near maximal contraction
throughout the range of motion and control the
speed of contractionPhotographed by: Jesper Anderson
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Photographed by: Massey Univ.
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Lifters should use a resistance that they cannot lift more than 10 to 12 times
Anything between 10 and 12 reps yields success, as long as each is the maximal number of repetitions possible
Move the weight at a slow to moderate rate, always maintaining control
Repetitions is defined as the number of times that a person repeats a strength exercise before resting
Photographed by: Critical Bench
Photographed by: Critical Bench
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At least three sets of 10 repetitions yields success
For strength training, lifters should allow 2 to 3 minutes between each set
For muscular endurance, lifters should allow 1 minutes between sets
Inadequate rest will diminish strength gains!!!
Photographed by: NTMMA
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Untrained lifters can achieve maximal gains by training each muscle group 2 times a week
Trained lifters do best with 2 days per week
Basic Prescription for Strength:
Three sets of 8 to 12 reps (with slow movement and adequate
recovery time)
Frequency refers to the number of times per day or week
Photographed by: GettyImages
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Photographed by: RecSports
Photographed by: Michael Addicott
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