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Muscular Fitness

Understand the importance of muscular fitness for your overall health, including increased bone density, muscle mass, and stability. Learn about strength testing, endurance, muscle contractions, and flexibility factors for a well-rounded fitness routine.

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Muscular Fitness

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  1. Muscular Fitness Forrest Dolgener, Ph.D. Professor

  2. Health Benefits • Increased bone density • Increased HDL-C • Increased muscle mass which increases BMR • Decreased risk of low-back syndrome • Greater stability and balance • Improved self-image

  3. Muscular Strength • Muscular strength is the maximal force that can be generated by a specific muscle or muscle group. Muscle strength is specific to • The muscle group • Type of contraction • Speed of contraction • Joint angle

  4. Muscular Endurance • Muscular endurance is the ability of a muscle or muscle group to develop repeated force over a period of time or to maintain a specific percentage of the maximum voluntary contraction (MVC) for a prolonged period of time.

  5. Types of Muscle Contractions • Dynamic (a.k.a. isotonic) • Concentric • Shortening contractions • Moves mass against gravity • Eccentric • Lengthening • Resists gravity acting on a mass • Static – muscle does not change length

  6. Gradation of Muscle Force • Increased frequency of discharge (rate coding) • Increased number of motor units recruited

  7. Factors Determining Torque Produced by Muscle • Physiological Factors • Number of motor units recruited • Types of fibers recruited • Length of muscle • Mechanical Factors • Length of lever arm • Angle of pull

  8. Strength Testing Modes • Static • Dynamic • Constant resistance • Variable resistance • Isokinetic

  9. Muscular Endurance Testing Modes • Static (% of 1 RM) • Dynamic • % of 1 RM • % of body weight • Isokinetic

  10. Fundamental Concepts of Progression • Progressive overload • Specificity • Variation • Periodization • Classic (linear) model • Undulating (nonlinear) model

  11. Interaction of Loading & Reps Power?? Strength Endurance 1 2 4 6 8 10 12 14 16.. Repetitions Maximum Heavy(100%) Moderate (70%) Light (50%) Resistance

  12. Muscle action Loading Training Volume Exercise selection Exercise order Rest Periods Velocity of Muscle Action Frequency Free weights vs machines Program Variables

  13. Muscle Action • Novice: Concentric and eccentric • Intermediate: Concentric and eccentric • Advanced: Concentric and eccentric

  14. Loading • Novice & Intermediate • 60-70% of 1 RM or 8-12 RM • 2-10% increase for RM loading • Advanced • 80-100% of 1 RM or 1-5 RM • Periodized schedule • 2-10% increase for RM loading

  15. Training Volume • Novice: 1-3 sets • Intermediate: 2-3 sets • Advanced: 3-6 sets • Training volume increase should be no more than 10% every 2-4 weeks

  16. Exercise Selection • Both single and multi-joint exercises should be used • Less risk of injury with single joint exercises • More transfer to performance with multi-joint exercise

  17. Exercise Order • When training all major muscle groups in a single session • Large muscles before small • Multi-joint before single • Split Routine • Large before small • Multi-joint before single • Rotation of agonist/antagonist

  18. Rest Periods • For all levels • For multi-joint, high resistance and large muscle exercises: 2-3 minutes • For single-joint, small muscle exercises or lower resistance: 1-2 minutes • May alternate muscle groups with little or now rest in order to shorten total exercise time

  19. Velocity of Muscle Action • Novice • Slow (2-4 sec for each phase) • Moderate (1-2 sec for each phase) • Intermediate should use moderate velocities • Advanced should use slow to fast (<1 sec for each phase)

  20. Frequency • Novice should train the entire body 2-3 days per week. • Intermediate • 2-3 days per week for total body • 3-4 days per week such that each muscle group is trained 1-2 days per week • Advanced • 4-6 days per week with 2-3 days per week for each major muscle group • Multiple sessions per day may be used if recovery is optimized

  21. Factors Affecting the Ability to Hypertrophy Muscle • Muscle Type • Genetics • Hormones • Nutrition • General nutrition • Supplementation • Training

  22. MODEL OF NEURAL AND HYPERTROPHIC FACTORS

  23. Training for Hypertrophy • Loading • 70-100% of 1 RM • 1-12 Reps with majority 6-12 • 3-6 sets • Periodized • Rest periods of 1-2 minutes except in heavy loading of core exercises when 2-3 minutes of rest are recommended

  24. Training for Muscular Power • Power = Work/Time • Power is optimized using more explosive movements on top of a good strength base • Light to moderate loading (30-60% 1 RM) performed at an explosive velocity

  25. Factors Determining Flexibility of a Joint • Joint capsule – 47% • Muscle and its fascia – 41% • Tendons and ligaments – 10% • Skin – 2%

  26. Types of Stretching • Ballistic (dynamic) Stretching • Static Stretching • PNF Stretching

  27. Flexibility Prescription • Mode: Static or PNF • Number of exercises: Depends • Frequency: 2-3 days per week • Intensity: to point of obvious tension but not pain • Duration: 10-30 seconds • Repetitions: 3-4

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