MUSCLE FITNESS

Chapter 11

Muscle fitness is comprised of 2 health-related fitness components:STRENGTHMUSCULAR ENDURANCE

DEVELOPING MUSCULAR ENDURANCE & STRENGTH 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

enables you to work and play with less fatigue

Help prevent health problems

Decreases heart rate, helping reduce risks of cardiovascular disease

Less likely to have backaches, muscle injuries and muscle soreness

Strong muscles can help you look your best and give your body a firm appearance

Strengthens boneIncreases lean body mass and decreases fat

HEALTH BENEFITS

OF MUSCLE FITNESS

MUSCULAR ENDURANCE VERSUS STRENGTH

Amount of force a muscle can exert

Ability to contract muscles many times without tiring

Muscular endurance

Muscular strength

Which person is using muscular endurance and which is using strength?

REPSVERSUS

SETS Repetitions: the number of consecutive times you do an exercise

Set: one group of repetitions

MUSCULAR ENDURANCE-STRENGTH CONTINUUM What is the difference in the exercise

prescription for building muscle strength versus muscular endurance?

MUSCULAR STRENGTH VS. ENDURANCE To build Strength = more weight, less

reps To build endurance = less weight, more

reps Strength

Endurance vs.

ABSOLUTE STRENGTH &RELATIVE STRENGTHABSOLUTE

RELATIVE

ABSOLUTE STRENGTH & RELATIVE STRENGTH 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

RELATIVE STRENGTH… WHO IS STRONGEST?

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.

1RM 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

PRINCIPLE OF REST AND RECOVERY

Workout muscles, rest 1 day, workout

muscles, rest 1 day, workout muscles, …

You should allow at least 1 day

between workouts

You need to allow

your muscles time to rest and recover after a

workout

CALISTHENICS

Exercises using your own body weight as resistance to improve muscle fitness

For example: Push-ups, curl-ups, squats, lunges, etc

RESISTANCE TRAINING FORM & TECHNIQUE

SlowSteadySmooth

3 S’s