Transcript Chapter 8: Muscular Fitness

Chapter 8: Muscular Fitness
By: Monique Howard
&
Corey Brown
Muscular
Strength &
Endurance
Muscular fitness includes two
health related components of
physical fitness: Muscular
Strength and Endurance.
Muscular Strength is the
ability of a muscle group to
apply a maximal force against
a resistance one time.
Muscular Endurance is the
ability to repeat muscle
movement over a period of
time.
Myths about Weight Training
• Muscle bond physique
equals flexibility.
• Weight training is not good
for females.
• FALSE!!!! Makes Body stiff!
• Muscle can turn into fat.
• FALSE!!!! Muscle is muscle
and fat is fat. Muscle
atrophy can occur and
muscle can become
smaller!
• FALSE!!!! Good muscular
fitness is just as important
for women as it is for men.
Muscle Fiber Composition
• Slow-twitch or red fibers provide the body with the
ability to do muscular endurance or aerobic activities.
• Intermediate twitch factors have characteristics of
both slow twitch and fast twitch.
• Fast twitch or white fibers enable the body to do
muscular strength or anaerobic activities.
Methods of Developing Muscular
Fitness
• 3 types of exercises
provide resistance to
make the muscle
work harder for the
purpose of developing
muscular fitness:
isometric, isotonic,
and isokenetic.
Isometric Exercise
• You contract, or tighten, your muscles but
do not change their length.
• During isometric contractions, strength is
developed only at one fixed position within
a muscle full range of movement
Isotonic Exercise
• Are those in which you lengthen and
shorten the muscle through a full
range of movement while lowering and
raising resistance
Isokenetic Exercise
• With the use of specially designed
machines, overcome the disadvantages
of isometric and the isotonic exercise
• Advantages: maximum resistance is
provided at the stronger angles, while
less resistance is provided at the
weaker angles.
Words You Should Know
• Atrophy- the wasting away or decrease is size of a body
part particularly muscle.
• Slow twitch fibers- red muscle fibers that are slow to
contract but have the ability to continue contracting for
long periods of time.
• Intermediate twitch fibers- muscle fibers that posses a
combination of the fact and slow twitch fiber
characteristics.
• Fast twitch fibers- white muscle fibers that contract
quickly, allowing explosive muscular contractions.
Words you should know contd.
• Isometric exercises- exercises in which one
contracts muscles but does not move body parts.
• Isotonic exercises- exercises in which a muscle
lengthens and shortens through its full range of
movement while lowering and raising a resistance.
• Isokinetic exercises- exercises done with special
machines that allow for maximum resistance over
the complete range of motion.
• Repetition- the completion of a single, full-range
movement of the body part being exercised.
• Set- a group of repetitions performed one after the
other.
Weight Training Precautions
• Warm up properly
before you begin any
physical conditioning
programs.
• Check barbell plate
before you lift to make
sure they are properly
secured and will not
slip off.
• Keep hands dry for
good grip.
• Hold the bar or
machine hand-grips.
• Keep the weight close
to the body when lifting
it from the floor to your
chest.
• Go through the
complete range of
motion to increase
flexibility.