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Muscular strength = Muscular endurance = Muscles = 40% of your body mass. Basic Muscle Physiology Terms. Muscle fibers (cells) Myofibrils Myofilaments Actin Myosin Sliding Filament Theory of Muscle Contraction Hypertrophy = Atrophy =.
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Muscular strength = Muscular endurance= Muscles = 40% of your body mass
Basic Muscle Physiology Terms Muscle fibers (cells) Myofibrils Myofilaments Actin Myosin Sliding Filament Theory of Muscle Contraction Hypertrophy= Atrophy=
The Sliding Filament Theory of Muscle Contraction • www.sci.sdsu.edu/movies/actin_myosin.html
Fast Twitch Type IIb Slow Twitch Type I Intermediate Type IIa
Two Phases of the Isotonic Contraction Concentric Eccentric
Benefits of Muscular Fitness Muscular Strength a. Neural improvements b. Hypertrophy Muscular Endurance Body Composition a. weight management 1. basal metabolic rate b. body image Bone Density Tendon, ligaments, joint strength Blood pressure Blood cholesterol Sarcopenia
Determinants of Muscular Fitness • Muscle fiber recruitment • Proportion of fibers recruited • Temporary muscular failure • Physiological changes • Hypertrophy= increase in number of myofibrils • Rate of improvement • Depends on initial strength level • Genetic differences
ACSM’s Recommendations Frequency 2-3 days per week Intensity lift to fatigue Time 1 set; 3-20 repetitions Type 8-10 exercises to work all major muscle groups
Weight Training Guidelines • Sequence • Form • Rest between sets • Muscle balance • Breathing • Speed of movement