Transcript Ch 11 12 MUSCLE fitness powerpointx

Chapter 11
 Muscle
fitness is comprised of 2 health-related fitness
components:
STRENGTH
MUSCULAR ENDURANCE
 Both
muscular endurance and strength can
be developed by a progressive resistance
exercise (PRE)

Gradually/progressively increase the resistance
10 lbs. a 15 lbs. a 20 lbs.a 25 lbs. a etc.
Improves appearance, fitness,
and physical and mental health
Help prevent health
problems
Strengthens bone
Decreases heart rate, helping
reduce risks of cardiovascular
disease
enables you to work
and play with less fatigue
HEALTH
BENEFITS OF
MUSCLE
FITNESS
Less likely to have
backaches, muscle
injuries and muscle
soreness
Increases lean body mass
and decreases fat
Strong muscles can help you
look your best and give your
body a firm appearance
Ability to contract
muscles many times
without tiring
Amount of force a
muscle can exert
Which person is using muscular
endurance and which is using strength?
 Repetitions:
the number of
consecutive times
you do an exercise
 Set:
one group
of repetitions
 What
is the difference in the exercise
prescription for building muscle strength
versus muscular endurance?
 To
build Strength = more weight, less reps
 To build endurance = less weight, more reps
 Absolute
strength: is the total amount of
weight you can lift or resistance you can
overcome regardless of you body weight
 Relative
strength: is the amount of weight or
resistance you can overcome for each pound
of body weight
Did you know: ants have the highest relative
strength of all creatures.
Ants can carry up to 50 times their body
weight. Ants are small but they are very
strong for their size. If you were that strong
you could lift an automobile. The ants carry
or drag heavy loads for food back to their
nests.
 The
maximal amount of weight lifted or
resistance overcome when performing one
repetition at a maximal level

For example, Mr. Trim’s 1RM bench press is 500lbs
You need to
allow your
muscles time
to rest and
recover after
a workout
You should allow
at least 1 day
between workouts
Workout muscles,
rest 1 day,
workout muscles,
rest 1 day,
workout muscles,
…
Exercises using your own body
weight as resistance to improve
muscle fitness
For example: Push-ups, curl-ups, squats, lunges, etc
3 S’s
Slow
Steady
Smooth