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Need for Muscular Fitness

Avoiding back problems


Reducing risks of injury
Reducing risks of osteoporosis

Concepts of Physical Fitness &


Concepts of Fitness and Wellness

Lab 11a
Info

Muscular Strength

Able to lift a
heavy weight

Able to exert
a great force

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Concepts of Fitness and Wellness

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sample calculation

Relative Strength

The amount of weight lifted relative to


the person's body weight
Measured as a ratio:

Relative Strength =

weight lifted (lb.)


body weight (lb.)
Concepts of Physical Fitness &
Concepts of Fitness and Wellness

Lab 11b
Info

Muscular Endurance

Able to
perform
repeated
muscular
contractions

Concepts of Physical Fitness &


Concepts of Fitness and Wellness

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the physiology of
muscle function

Resistance Training
Principles

Overload
Progression
Specificity
Rest / recovery

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Concepts of Fitness and Wellness

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on factors influencing
strength

Facts about
Resistance Training

Everyone can gain strength and


endurance
NOT everyone will improve to the same
extent (genetic predisposition)

Adaptations depend largely on the muscle


fibers type distribution. Fast twitch muscle
fibers adapt more readily.
See more info
on fiber types

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Concepts of Fitness and Wellness

Myths about
Resistance Training
No pain - no gain
Makes you muscle bound
Fat can be converted
into muscle
Extra muscle turns to
fat if not used
Has masculinizing effect on
women

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Concepts of Fitness and Wellness

The FIT Formula Applied to


Resistance Training
How often?
What
resistance?
How many
sets?
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Resistance Training
Terminology
Reps
Sets

1 RM

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Concepts of Fitness and Wellness

Repetition Continuum
E
N
D
S
T
R

Hi Reps
Lo Wt.
Mod Reps
Mod Wt.

Lo Reps
Hi Wt.

Concepts of Physical Fitness &


Concepts of Fitness and Wellness

Muscular Strength
E
N
D

Lo Reps
Hi Wt.

F: every other day


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

S
T
R
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Stimulus for Strength

Maximal exertion

Maximal force

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Concepts of Fitness and Wellness

Muscular Endurance
E
N
D.
S
T
R.

Hi Reps
Lo Wt.

F: every other day


I : 40-70% 1RM
T: 2-5 sets 15-25 reps

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Concepts of Fitness and Wellness

Stimulus for Endurance

High number of
repetitions

Short rest intervals

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Concepts of Fitness and Wellness

Overall 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

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concentric and eccentric
contractions

Resistance Training
Technique

Lift in a controlled manner


Exhale during effort
Bring weight down slowly

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presentation

Muscle Fiber Types

Fast Twitch Fibers

Stain light in color


More anaerobic
Suited to strength and
speed activity

Slow Twitch Fibers

Stain dark
More aerobic
Suited to endurance
activity
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Concepts of Fitness and Wellness

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presentation

Sample Calculation

Question: Whos stronger:


A: 250 pound person who can lift 200
pounds
B: 150 pound person who can lift 175
pounds

Answer: B
A: relative strength = 200/250 = .80
B: relative strength = 175/150 = 1.17
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Concepts of Fitness and Wellness

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presentation

Types of Contractions
Concentric vs. Eccentric

Concentric
(shortening)
LIFTING

Eccentric
(lengthening)
LOWERING

Both phases can build muscle!


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Types of Strength Training


Isotonic
Isometric
Isokinetic

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Isotonic
Movement at the joint.
Resistance through a range of motion.
Muscle shortens and lengthens.

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Isometric
Static tension.
No shortening and lengthening of the
muscle.
Muscle builds tension without
movement at the joint.

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Concepts of Fitness and Wellness

Isokinetic

Variable resistance throughout the


range of motion.

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Concepts of Fitness and Wellness