Muscular Fitness

Muscular Fitness

Muscular Fitness is an individual's combination of:

• Muscular Strength

• Muscular Endurance

• Flexibility

Muscular Strength

• The maximum force that can be generated by a specific muscle or muscle group

• More weight-less reps

• 
  

Multiple Choice

Muscular strength workouts involve more _________ and less___________

• reps, weight

• weight, reps

Multiple Choice

What fitness assessment tool did we use to test Muscular endurance?

• Broad jump

• Wall sit

• sit and reach

• AMRAP

LIFTING

• Repetitions are lifting and lowering a weight one time

• Sets are the number of repetitions performed doing a single exercise

What are your goals?

• Strength and size

• 3 sets of 4-8 reps

• More weight, less reps

What are your goals?

• Muscular Endurance and toning

• 3 sets of 12-20 reps

• More reps, less weight

Poll

What is your goal?

• Muscular Strength

• Muscular Endurance

Multiple Choice

How many sets and reps should be performed for a muscular strength workout?

• 3 sets of 12-20

• 3 sets of 4-8

Multiple Choice

How many sets and reps should be performed for a muscular endurance workout?

• 3 sets of 12-20

• 3 sets of 4-8

Proper Technique

• 48 hours rest between muscle groups

• Upper body one day, lower body the next (example)

• When the amount of weight or reps gets too easy, increase one or the other (Principle of Progression)

Multiple Choice

How much rest for muscle groups?

• 24 hours

• 12 hours

• 48 hours

Multiple Choice

What fitness assessment tool did we use to test for Muscular Strength

• Pushups

• Situps

• Wall Sit

• Broad Jump

Muscular Endurance

• The ability of a muscle group to execute repeated contractions over a sufficient amount of time to cause muscular fatigue

• Less weight-more reps

Multiple Choice

A muscular endurance exercise involves more _____________, less ___________

• weight, reps

• reps, weight

Open Ended

What are some benefits to Muscular fitness?

Benefits of Muscular Fitness

• Improved body composition

• Improved bone density

• Injury prevention

• Prevents disease

• Improved quality of life

• Enhanced self image

• Age gracefully

Muscle Action

• Concentric - muscle shortens and flexes

• Eccentric - muscle lengthens and extends

• Isometric - muscle length doesn't change

• 
  

• 
  

• 
  

Tempo training for Strength

• Eccentric: 1-2 seconds

• Concentric: 1-2 seconds

• Isometric: 1 second

• 1:2:1

Tempo Training for Endurance

• Eccentric: 2-6 seconds

• Concentric: 1-2 seconds

• Isometric: 1 second

• 5:2:1

Multiple Choice

When you flex your muscle, what kind of action is it?

• concentric

• eccentric

• isometric

Multiple Choice

When you extend (lengthen) your muscle, what kind of action is it?

• concentric

• eccentric

• isometric

Multiple Choice

A wall sit is what kind of muscle action?

• concentric

• eccentric

• isometric