Fitness for Life

1
Fitness for Life

• Muscular Fitness

2
Objectives for this unit
1) Discuss some of the benefits of strength or
resistance training. 2) Describe the difference
between muscular strength and muscular
endurance.3) Understand the differences between
the three basic types of muscular contractions
(isotonic, isometric, and isokinetic).4) Perform
a muscular strength self-assessment and
participate in a muscular strength workout.5)
Perform a muscular endurance self-assessment and
participate in a muscular endurance workout.6)
Understand some strength training myths.7)
Explain special precautions that should be taken
by preteens and teens when strength training--to
prevent injury. 8) Understand the risks and
dangers in steroid use. 9) Discuss how the FITT
principles can be used to improve muscular
fitness.
3
Assignments related to this unit
04.2.1  Muscular Endurance Assessment04.2.2
Muscular Endurance Workout04.3 Muscle
Fitness 04.3.1 Activity log 504.4.1 Muscular
Strength Assessment04.5.1 Muscular Strength
Workout04.6 Circuit Training Workout 04.6.1
Activity log 6
4
Muscular strength and endurance are important
components of health related fitness because they
can help you stay "injury-free" and prevent some
health problems (example neck and lower back
pain).
US Navy photo, Wikimedia Commons, public domain
5
Muscular strength and endurance can also help you
maintain bone strength, and can help to improve
your fitness level and sport performance.
Image from George Stepanek, Wikimedia Commons, CC
Share-Alike license
6
You can develop either muscular strength or
muscular endurance with resistance training, but
each requires a slightly different type of
program. It is important to know the difference
between these types of programs because a
football player and a cross-country runner need
different resistance training programs.
Therefore, to help you develop a program that
meets your needs, it is important to distinguish
between these two concepts and decide which
program is best for you.
7
Muscular Strength
is the maximum amount of weight you can lift one
time. Muscular strength enables you to perform
many sports more effectively, and it enables you
to lift and push heavy objects without as much
fatigue.   Additionally, individuals who are
strong reduce their chance of having a back
injury.  After a few weeks of training, muscles
get bigger, a process known as hypertrophy.
8
Muscular strength contd.
Usually when people lift to develop muscular
strength, they will lift heavier weight and
perform fewer repetitions.
9
Muscular endurance
is the amount of weight that you can lift
repeatedly over time. It is also the ability to
contract the muscles many times without tiring,
or to hold one contraction for a long time.
10
Muscular endurance contd.
When lifting for endurance training, most
individuals will lift lighter weights and perform
more repetitions.
11
Core strength
The "core" actually consists of many different
muscles that stabilize the spine and pelvis and
run the entire length of the torso. These muscles
stabilize the spine, pelvis and shoulder and
provide a solid foundation for movement in the
extremities. These muscles help control
movements, transfer energy, shift body weight and
move in any direction. A strong core distributes
the stresses of weight-bearing and protects the
back.
12
Why is strength training important?

• Improves posture
• 2. Improves appearance/look slimmer
• 3. Reduces fatigue
• 4. Helps to avoid back pain
• 5. Prevents injury and soreness
• 6. Stronger heart
• 7. Improves flexibility
• 8. Improves muscle and bone strength
• 9. Increases metabolic rate more calories
  burned
• 10. More energy and better health

13
Muscle vs. Fat
Five pounds of muscle is half the size of five
pounds of fat.
The more muscle you have, the more likely you are
to burn fat.
14
Fat is burned by the muscle.
Fat loss will be greater if both exercise and
weight lifting methods are executed. Muscle cells
burn the most calories they are responsible for
90 percent of the calories we burn every day.
Muscle cells make up most of our lean body weight
and this accounts for a large proportion of
energy burned in our basal metabolic rate.
15
Muscle fiber types
Fast Twitch - Contract at a fast rate and have
great strength but very little endurance. Needed
for sprinters, jumpers, throwers. Slow Twitch -
Contract at a slow rate and have great endurance.
Needed for endurance runners, cyclists, cross
country ski racers.
16
Myths about weight training
No Pain, No Gain Incorrect. You should not
hurt when lifting. Lift to fatigue, but not
pain. Women will become muscle bound No. It
is more difficult for females to look bulky or
muscle-bound, as females have less testosterone
(a male hormone responsible for increases in
muscle size). If I stop lifting, muscle will
turn into fat Wrong. Muscle will decrease in
size and strength, but will not turn into fat.
17
Three ways to develop strength
Isometric, Isotonic, Isokinetic
Isometric is a muscle contraction in which no
movement occurs. The length of the muscle
remains constant under tension.
Isotonic is a muscle contraction that pulls on
the bones and produces movement. Most types of
lifting would be considered isotonic.
Isokinetic is an exercise that regulates the
resistance and/or speed of movement through a
full range of joint movement. (Special machines
are generally used to help build and rehabilitate
muscle).
18
What are sets and reps?
Sets are a group of repetitions of a specific
exercise. Each set should be followed by a
period of rest before another is performed. Reps
are repetitions the number of consecutive times
you perform an exercise.
19
Training principles FITT
Frequency, Intensity, Time, Type
Intensity When starting an
exercise program, you should focus on building
muscular endurance.  This means lifting 11-25
repetitions using light to moderate weights (60
of your max or less) and resting 60 seconds
between sets.   For building muscular strength ,
you should lift 2-10 repetitions using heavier
weights (70 of your max or more) and taking
frequent rest breaks that can last as long as two
minutes.
Frequency How often should you lift?
You should lift no more than 3-5 times a week.
Be sure to allow 48 hours of rest for each muscle
group between lifting schedules.
20
FITT contd.
Time How many reps and sets you complete
How you lift and how long you lift will depend on
your individual program. Examples A strength
program may consist of three sets of 6-8
repetitions. An endurance program may consist of
three sets of 12-20 repetitions.
Type There are numerous types and ways to lift
weights. Following are a few examples
Circuit Training is designed so that individuals
can work on both muscular strength and
cardiovascular fitness.  The workout is set up so
that one performs a strength training activity
for 30 to 60 seconds, an aerobic activity for 30
to 60 seconds, and then rests for 10-15 seconds.
  The individual rotates through several stations
until a full body workout is obtained.   The
benefit of this type of training is that it
maximizes workout time.   One can spend 30-40
minutes on a circuit training program and obtain
muscular strength and cardiovascular benefits.
21
Sport specific training
is a program designed so that the exercises you
perform are similar to the movements required in
your sport.   For example, you can design
dumbbell or pulley movements that mimic a golf
swing or a baseball throw. As pictured below, a
triceps extension can mimic a basketball shot.
Image from Everkinetic, Wikimedia Commons, CC
Share-Alike license
22
Super slow training
Super-Slow Training - Super Slow can be done
several ways. Many will do only one to two sets
of an exercise with 5-10 slow reps that move at a
count of 5 up, then 5 down or 10 up, then 10
down. Because of the slow motion, your form has
to be strict, and being so slow you really have
no choice but to keep attention on your training.
This is one of the most effective programs to
dateespecially for those who are short on
timebecause it only requires one set (due to the
high intensity of each set).
23
Pyramid training
requires that you warm up with a light set, then
start the workout with a set using light weight
and high repetitions.   As the workout progresses
through three to five sets, more weight is added
and the number of repetitions completed is
lessened. Then, the process is reversed such that
weight is removed and more repetitions are
completed.
Image from Max Gattringer, Wikimedia Commons,
public domain
24
A split training routine
Commonly used by body builders, this technique
enables you to work body parts harder than
normal.   An example of a split training routine
is to perform upper body lifts (biceps, chest,
triceps, shoulders) on Mondays and Thursdays and
lower body lifts (quadriceps, hamstrings, calves)
on Tuesdays and Fridays.   Wednesday is a rest
day.
25
Principle of progression
Always progress slowly and gradually. As you
develop strength, you can begin to add weight to
your lifts. Never try to lift more than you are
capable of without a spotter.
26
Principle of specificity
Each lift will strengthen only those muscles
involved. Design a program that is specific to
you and your fitness goals. Balance your body.
Be sure to lift both upper and lower, and front
to back.
27
Safety considerations

• Always warm up and cool down. It is especially
  important to warm up properly before attempting
  heavy lifting.
• b) Always start with endurance lifting until you
  build up strength.c) ALWAYS use a spotter when
  lifting free weights.
• d) Check your surroundings and your equipment
  prior to starting a lift.e) Always take the
  weights off a bar or rack when you are
  finished.f) Don't joke around in the weight
  room as your failure to spot properly
  could  result in serious
  injury.g) Perform all lifts slowly to minimize
  injury risk.h) Always use proper form and
  technique.no bouncing or jerking movements.i)
  Don't hold your breath while lifting.   j) Go
  through complete range of motion, and
  progressively increase the workload as you gain
  strength.

28
Along with the facts provided above, there are
several myths related to weight training.  
Everyone seems to be searching for the ultimate
"pill" or "powder" that will make their muscles
grow and their fat disappear. Unfortunately,
there are no "quick fixes" for building muscular
strength and endurance.   The best way to do this
is to follow a sound training program under the
guidance of a knowledgeable teacher, coach, or
trainer.
29
One way that high school students and athletes
attempt to build muscle is by using anabolic
steroids. Anabolic steroids are drugs that
mimic the naturally occurring male hormone,
testosterone.   Steroids, although tempting, are
illegal without a doctor's prescription, and they
are potentially dangerous to your long-term
health.   Some of the side effects possible with
steroid use include severe acne, baldness,
stunted growth, high blood pressure, increased
risk of cancer, and irritability, mood swings,
and violence.   In men, steroids can cause a
reduced sperm count, shrunken testicles, enlarged
breasts, and impotence.   In women, steroids can
cause a deepened voice, dark facial hair, reduced
breasts, and an irregular menstrual cycle.
30
Build muscles and strength
Muscular fitness can enhance many aspects of your
life and sports performance. Do it safely and
naturally as the results are endless, and can
benefit you for a lifetime.
31
Key Vocabulary
Anabolic steroids are drugs that mimic the
naturally occurring male hormone, testosterone.
Circuit Training is a type of strength training
program that works on muscular strength and
cardiovascular fitness with a single exercise
bout.   Core Training is a program that uses
stability balls, medicine balls and wobble boards
to develop the body's core muscles (e.g., those
of the torso that stabilize the spine). Fast
Twitch (white muscle fibers) contract quickly
allowing for explosive muscular contractions
(anaerobic activities such as sprinting, jumping,
etc.) These fibers fatigue easily. Hypertrophy
refers to muscle cells growing larger as a result
of strength training. Isometric refers to
training when muscles do not move through the
full range of motion.   Individuals hold a muscle
tense at a specific angle of contraction for an
extended period of time.Isotonic is a muscle
contraction that occurs when muscles and joints
move through a full range of motion. Isokinetic
refers to training that involves the use of
specialized equipment that increases the force
against a muscle as force is applied to the
machine.
32
Key vocabulary contd.
Muscular endurance is the amount of weight that
you can lift repeatedly over time.Muscular
strength is the maximum amount of weight you can
lift one time. Slow Twitch (red muscle fibers)
are rich with blood supply.   They are slow to
contract, but have the ability to continue
contracting for long periods of time.   They
handle cardiovascular or aerobic activities (like
running, swimming, cycling, etc.) Pyramid
Training requires that you warm up with a set
using light weight and high repetitions and then
start the workout with a set using light weight
and high repetitions.   As the workout progresses
through 3 to 5 sets, more weight is added and the
number of repetitions completed is lowered. Reps
are the number of times you lift something. Sets
are groups of repetitions. Split Training is
lifting all upper body one day, and all lower
body the next day allowing you to lift more
often. Sport Specific Training is a program
designed so that the exercises you perform are
similar to the movements required in your
sport. Super-Slow Training is a type of training
whereby the exerciser takes 10 seconds to lift
the weight and 4 seconds to lower the weight.