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Chapter 8: Muscular Fitness
By: Monique Howard&
Corey Brown
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Muscular Strength & Endurance
Muscular fitness includes two health related components of physical fitness: Muscular Strength and Endurance.
Muscular Strength is the ability of a muscle group to apply a maximal force against a resistance one time.
Muscular Endurance is the ability to repeat muscle movement over a period of time.
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Myths about Weight Training
• Muscle bond physique equals flexibility.
• Weight training is not good for females.
• Muscle can turn into fat.
• FALSE!!!! Makes Body stiff!
• FALSE!!!! Good muscular fitness is just as important for women as it is for men.
• FALSE!!!! Muscle is muscle and fat is fat. Muscle atrophy can occur and muscle can become smaller!
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Muscle Fiber Composition • Slow-twitch or red fibers provide the body with
the ability to do muscular endurance or aerobic activities.
• Intermediate twitch factors have characteristics of both slow twitch and fast twitch.
• Fast twitch or white fibers enable the body to do muscular strength or anaerobic activities.
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Methods of Developing Muscular Fitness
• 3 types of exercises provide resistance to make the muscle work harder for the purpose of developing muscular fitness: isometric, isotonic, and isokenetic.
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Isometric Exercise
• You contract, or tighten, your muscles but do not change their length.
• During isometric contractions, strength is developed only at one fixed position within a muscle full range of movement
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Isotonic Exercise
• Are those in which you lengthen and shorten the muscle through a full range of movement while lowering and raising resistance
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Isokenetic Exercise• With the use of specially designed
machines, overcome the disadvantages of isometric and the isotonic exercise
• Advantages: maximum resistance is provided at the stronger angles, while less resistance is provided at the weaker angles.
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Words You Should Know• Atrophy- the wasting away or decrease is size of a body
part particularly muscle.• Slow twitch fibers- red muscle fibers that are slow to
contract but have the ability to continue contracting for long periods of time.
• Intermediate twitch fibers- muscle fibers that posses a combination of the fact and slow twitch fiber characteristics.
• Fast twitch fibers- white muscle fibers that contract quickly, allowing explosive muscular contractions.
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Words you should know contd.
• Isometric exercises- exercises in which one contracts muscles but does not move body parts.
• Isotonic exercises- exercises in which a muscle lengthens and shortens through its full range of movement while lowering and raising a resistance.
• Isokinetic exercises- exercises done with special machines that allow for maximum resistance over the complete range of motion.
• Repetition- the completion of a single, full-range movement of the body part being exercised.
• Set- a group of repetitions performed one after the other.
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Weight Training Precautions
• Warm up properly before you begin any physical conditioning programs.
• Check barbell plate before you lift to make sure they are properly secured and will not slip off.
• Keep hands dry for good grip.
• Hold the bar or machine hand-grips.
• Keep the weight close to the body when lifting it from the floor to your chest.
• Go through the complete range of motion to increase flexibility.