Muscular Fitness

1
Muscular Fitness

• Chapter 8

2
Lab 5 Muscle Fitness

• Lab 8A Page 349-350
• Dress for lifting

3
Muscular Fitness

• Are you strong enough?
• Will women bulk up if they lift?
• Are some people able to build muscle better than
  others?
• What health benefits are gained by muscle
  fitness/strength training?

4
How Strong Should You Be?

• Work Demands
• Daily Activities
• Reduce Risk of Injury
• Bone Health
• Balance / Mobilitiy

5
Not to Mention

• Muscle and Metabolism
• More Muscle Higher Metabolism
• Each additional pound of muscle 35 calories
  more each day
• Take Ned and Ted Both weigh 200 lbs, but Ned is
  leaner by 10 lbs
• That translates to being able to eat 1 Double
  Whopper from Burger King more than Ted without
  gaining weight!

6
Interested?

• Muscle Training STRESSES the muscle
• Stress initiates an ADAPTATION
• Specifically, more muscle protein is synthesized
  and muscles HYPERTROPHY

7
Does Strength Training Mean

• NOT!
• Training Programs
• Individual Responses
• Gender Differences

8
Training Programs

• It takes an extremely vigorous program to get
  these results
• Training RESPONSES vary according to bone frame
  and muscle fiber make-up
• Women dont have the male hormones to develop
  like that

9
Getting Pumped

• Intense Training 2 hours/day with very short
  rests
• Increasing Blood flow to muscles gives a
  temporary illusion of size
• Getting Ripped Body fat
• Anabolic Steroids

10
So Are you strong enough?

• Ask Yourself
• Can I meet my daily work / life demands without
  undue fatigue?
• Am I satisfied with my balance agility?
• Can I Play without injury or soreness?
• Do I a healthy back?

11
If you answered No to any of those

• Maybe Its time to get OFF THE COUCH and DO
  something!
• But What?

12
Step 1 Assessment

• Strength
• How would you test strength?
• How would you evaluate your results?
• Endurance
• How is endurance different than strength? How is
  it similar?
• How do you measure Endurance?

13
Measuring Strength

• Maximum Possible Force
• 1 RM
• Maximum Repetitions Lab 8A
• Whole body assessment
• Lat Pull, Bench Press
• Leg Extension, Leg Curl
• Arm Curls

14
Measuring Endurance

• Low Resistance Maximum Repititions
• Abdominal Crunch / Bent Leg Curl-Up
• Bench Jumps
• Modified Dips or Push-Ups

15
Evaluating Strengths and Weaknesses

• Identify if any body area was significantly
  weaker than others
• Is your endurance similar to your strength?
• Are you satisfied?
• PLAN YOUR PROGRAM

16
Step 2 Setting Goals

• Increased Strength? Areas?
• Body Toning?
• Weight Management Body Composition?
• Endurance?
• Recreational Fitness Injury Prevention?

17
Step 3 Strength Training

• Overload Principle
• Lift to Fatigue Produces
• Improved Neural Recruitment (more efficient)
• Muscle Hypertrophy (bigger)
• Specificity Principle
• Training Biceps doesnt create Buns of Steel

18
Modes of Training

• Isometric
• Muscle Tension without shortening
• Dynamic
• Full Range of Motion
• Concentric (Shortens)
• Eccentric (Lengthens)

19
Training Terminology

• Resistance The weight lifted the intensity of
  the exercise
• Repetitions The number of times a weight is
  lifted
• Sets A series of 8-12 lifts

20
Recommendations

• Resistance
• 80 1 RM
• No more than 15-20 Reps
• Repetitions
• 8-12 optimum increase weight when you can do
  gt15
• Sets
• 1-3

21
Safety

• Just Getting Started
• Start lighter to avoid joint injury
• Proper Lifting Technique
• Full range of motion, proper back support and
  posture
• Muscle Balance
• Exercise all muscle groups
• Partner Spotting
• Some Free Weights require spotting