11 muscular fitness

Concepts of Physical Fitness &
Concepts of Fitness and Wellness
Muscular Strength and Muscular Endurance are both considered to be separate
dimensions of health related fitness.
Muscular fitness is important in performing activities of daily living
Muscular fitness also has some direct effects on health:
- Reduced back problems: - 80% of the population will have back problems
- Decreased risk of injury:
- Decreased risk of osteoporosis:Bones get weaker with age. Resistance
training can help to maintain bone density and delay or prevent osteoporosis

Review definition of Muscular Strength
What sports demand muscular strength?
- Football
- Weight Lifting

Discuss the concept of relative strength.
An effective way is to ask students who is stronger Person A or Person B?
Person A: Weighs 180 pounds and can lift 200 pounds
Person B: Weighs 100 pounds and can lift 150 pounds
Person B has more relative strength because he/she can lift more weight per
pound of body weight than person A.
When strength is relative to body weight or to Lean Body Mass females and
males have nearly comparable strength. Therefore, the main reason that males

Review muscular endurance
What sports require muscular endurance?
- wrestling
- gymnastics
- downhill skiing
How is muscular endurance different than cardiovascular endurance?
CV endurance: efficiency of heart and lungs
ME: efficiency of neuromuscular system

The principles for resistance training are the same as the ones covered during
the lecture on How Much Exercise is Enough but it is a good review.
Overload:
You have to do more than you are used to in order to cause your muscles to
adapt
Progression:
You must build up slowly or risk getting injured or too sore
Specificity

Review the facts about resistance training and point out the illusion that
everyone can develop huge muscles. Most people have body types and genetics
that limit the capacity for this type of development.

Go over each myth
No Pain No Gain:
You don't need to hurt to get benefits from exercise. The myth is based on
overload principle which states that you must challenge your body to improve.
Muscle Bound:
Weight training can increase flexibility if through full ROM
Fat converts into muscle
Fat and muscle are separate tissues and you can't promote local fat loss by
exercising a certain area.
Muscle turns into fat if not used.

Review the FIT formula

Review terminology:
Reps = number of repetitions
Sets = number of sets performed in the workout
RM = Repetition Maximum = maximum weight that can be lifted a specified
number of times. 1RM is the amount of weight that can be lifted 1 time. 10RM
is the amount of weight that can be lifted 10 times in succession
The 1RM amount is often used to calculate the correct amount of weight for
training (i.e.. a certain percent of your 1RM max).

Diagram shows the repetition continuum
Strength is developed with Hi weight / Lo reps
Endurance is developed with Lo weights / Hi reps
Review the concept so that students know that different gains will result from
different types of training
The following slides illustrate the concepts in greater detail and provide the
FIT prescription for each type of program.

Muscular Strength is best developed using heavy weights to maximally
overload the muscles
F: every other day (need time to rest)
I: maximum weight (about 80% 1RM)
T: 3 sets of 3-5 repetitions

Review the stimulus for strength development
- maximal exertion
- maximal force

Muscular endurance is best developed using low weights and high repetitions.
F: every other day
I: moderate intensity (40-70% 1RM)
T: 2-5 sets with higher repetitions (15-25)

Review stimulus for muscular endurance
- higher number of repetitions
- short rest intervals

A general muscular fitness program should develop some strength and some
endurance. The program should incorporate exercises for every major muscle
group. Muscle imbalances can lead to injury and are not attractive (give
example of Popeye - big arms, small legs)
F: every other day (3x per week)
I: 60-70% of 1 repetition maximum
T: 2-3 sets of 8-15 repetitions

It is important to follow good technique when lifting, both for safety and for
better gains.
Lift in a slow controlled manner: not jerky
Exhale during the lifting phase and inhale on down phase:
(it is easy to want to hold your breath so you have to
consciously try to exhale during each lift)
Bring weight down slowly for increased effect and for better safety

Review muscle fibers
There are two types of muscle fibers
- Fast Twitch
- Slow Twitch
Fast twitch fibers generate a lot of force in a short amount of time
(speed/strength). Slow twitch fibers generate force more slowly but more
efficiently
Fast Twitch fibers are primarily anaerobic and are better suited to high

Go through sample calculation for relative strength. Students typically have
difficult time with this type of calculation so it is worth covering.

Diagram shows that both phases of the lift can promote strength gains.
By lifting in a slow and controlled manner you can increase the overload on the
muscle and make quicker gains.

11 muscular fitness

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