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MUSCLE fitness

MUSCLE fitness. Chapter 11. Muscle fitness is comprised of 2 health-related fitness components: STRENGTH MUSCULAR ENDURANCE. Developing MUSCULAR ENDURANCE & STRENGTH. Both muscular endurance and strength can be developed by a progressive resistance exercise (PRE)

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MUSCLE fitness

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  1. MUSCLE fitness Chapter 11

  2. Muscle fitness is comprised of 2 health-related fitness components: • STRENGTH • MUSCULAR ENDURANCE

  3. Developing MUSCULAR ENDURANCE & STRENGTH • Both muscular endurance and strength can be developed by a progressive resistance exercise (PRE) • Gradually/progressively increase the resistance 10 lbs. a 15 lbs. a 20 lbs.a25 lbs.a etc.

  4. enables you to work and play with less fatigue Improves appearance, fitness, and physical and mental health Less likely to have backaches, muscle injuries and muscle soreness Help prevent health problems HEALTH BENEFITS OF MUSCLE FITNESS Increases lean body mass and decreases fat Strengthens bone Strong muscles can help you look your best and give your body a firm appearance Decreases heart rate, helping reduce risks of cardiovascular disease

  5. Muscular endurance versus strength Ability to contract muscles many times without tiring Muscular endurance Amount of force a muscle can exert Muscular strength

  6. Which person is using muscular endurance and which is using strength?

  7. Repsversussets • Repetitions: the number of consecutive times you do an exercise • Set: one group of repetitions

  8. Muscular endurance-strength continuum • What is the difference in the exercise prescription for building muscle strength versus muscular endurance?

  9. Muscular Strength vs. endurance • To build Strength = more weight, less reps • To build endurance = less weight, more reps Strength Endurance vs.

  10. Absolute strength &relative strength ABSOLUTE RELATIVE

  11. Absolute strength & relative strength • Absolute strength: is the total amount of weight you can lift or resistance you can overcome regardless of you body weight • Relative strength: is the amount of weight or resistance you can overcome for each pound of body weight

  12. Relative strength… who is strongest? Did you know: ants have the highest relative strength of all creatures. Ants can carry up to 50 times their body weight. Ants are small but they are very strong for their size. If you were that strong you could lift an automobile. The ants carry or drag heavy loads for food back to their nests.

  13. 1rm • The maximal amount of weight lifted or resistance overcome when performing one repetition at a maximal level • For example, Mr. Trim’s 1RM bench press is 500lbs

  14. Principle of rest and recovery You need to allow your muscles time to rest and recover after a workout Workout muscles, rest 1 day, workout muscles, rest 1 day, workout muscles, … You should allow at least 1 day between workouts

  15. calisthenics Exercises using your own body weight as resistance to improve muscle fitness For example: Push-ups, curl-ups, squats, lunges, etc

  16. RESISTANCE TRAINING FORM & TECHNIQUE • Slow • Steady • Smooth 3 S’s

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