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  • Benefits of Muscular Fitness & Avoiding Back Problems

    Diunggah oleh

    Rusu Alex
    64 tayangan23 halaman
    The document discusses the importance of muscular fitness for avoiding back problems, injuries, and osteoporosis. It defines muscular strength as the ability to lift heavy weights or exert great force, and muscular endurance as the ability to perform repeated muscular contractions. The principles of resistance training include overload, progression, specificity, and rest/recovery. Resistance training can improve strength and endurance for everyone, though not to the same extent due to genetic factors.

    Deskripsi Asli:

    Muscular Fitness

    Judul Asli

    11 - Muscular Fitness

    Hak Cipta

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    The document discusses the importance of muscular fitness for avoiding back problems, injuries, and osteoporosis. It defines muscular strength as the ability to lift heavy weights or exert great force, and muscular endurance as the ability to perform repeated muscular contractions. The principles of resistance training include overload, progression, specificity, and rest/recovery. Resistance training can improve strength and endurance for everyone, though not to the same extent due to genetic factors.

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    © All Rights Reserved
    Unduh sebagai PPT, PDF, TXT atau baca online dari Scribd
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    64 tayangan23 halaman

    Benefits of Muscular Fitness & Avoiding Back Problems

    Diunggah oleh

    Rusu Alex
    The document discusses the importance of muscular fitness for avoiding back problems, injuries, and osteoporosis. It defines muscular strength as the ability to lift heavy weights or exert great force, and muscular endurance as the ability to perform repeated muscular contractions. The principles of resistance training include overload, progression, specificity, and rest/recovery. Resistance training can improve strength and endurance for everyone, though not to the same extent due to genetic factors.

    Hak Cipta:

    © All Rights Reserved
    Unduh sebagai PPT, PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 23

    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

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

    Click icon for a


    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

    Click icon for info on


    the physiology of
    muscle function

    Resistance Training
    Principles

    Overload
    Progression
    Specificity
    Rest / recovery

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

    Click icon for info


    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

    Concepts of Physical Fitness &


    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

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

    The FIT Formula Applied to


    Resistance Training
    How often?
    What
    resistance?
    How many
    sets?
    Concepts of Physical Fitness &
    Concepts of Fitness and Wellness

    Resistance Training
    Terminology
    Reps
    Sets

    1 RM

    Concepts of Physical Fitness &


    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
    Concepts of Physical Fitness &
    Concepts of Fitness and Wellness

    Stimulus for Strength

    Maximal exertion

    Maximal force

    Concepts of Physical Fitness &


    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

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

    Stimulus for Endurance

    High number of
    repetitions

    Short rest intervals

    Concepts of Physical Fitness &


    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

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

    Click for info on


    concentric and eccentric
    contractions

    Resistance Training
    Technique

    Lift in a controlled manner


    Exhale during effort
    Bring weight down slowly

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

    Return to
    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
    Concepts of Physical Fitness &
    Concepts of Fitness and Wellness

    Return to
    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
    Concepts of Physical Fitness &
    Concepts of Fitness and Wellness

    Return to
    presentation

    Types of Contractions
    Concentric vs. Eccentric

    Concentric
    (shortening)
    LIFTING

    Eccentric
    (lengthening)
    LOWERING

    Both phases can build muscle!


    Concepts of Physical Fitness &
    Concepts of Fitness and Wellness

    Types of Strength Training


    Isotonic
    Isometric
    Isokinetic

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

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

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

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

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

    Isokinetic

    Variable resistance throughout the


    range of motion.

    Concepts of Physical Fitness &


    Concepts of Fitness and Wellness

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