Muscular Fitness:

A Vital Link to Health

and Quality of Life

Darren Clay 10th Grade

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Muscular FitnessLeads to Endless Possibilities

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FlexibilitySpeed

Power

Agility

Muscular Endurance

Muscular Strength

Balance

MuscularFitness

Muscle Structure

Slow Twitch Fibers- contract slowly and are slow to fatigue

Each muscle contains

thousands of spaghetti-like muscle fibers

Fast-Twitch Fibers- contract quickly and are fast to fatigue

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…Strength is defined as the maximal force that can be exerted in a single voluntary contraction

Factors Influencing Strength

Gender Body Fat Muscle Size Age

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….Muscular Endurance is defined as the repetition of submaximal contractions or submaximal holding time.

Requires continuous source of energy

Utilizes muscles with aerobic capabilities

Enhances aerobic enzymes

Do You Have the Ability to Persist???

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Flexibility is the range of motion through which the limbs are able to move

Reduces risk of injury

Reduces muscle soreness

Reduces tightness and discomfort

Range of Motion is Essential!

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SPEED

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Movement Time

Reaction Time

SPEED

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“Speed may be the most exciting

ingredient in sport”

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POWER

FORCE

DISTANCE

TIME

POWERPhotographed by: Critical Bench

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AGILITY

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Factors of Agility

Strength

Coordination Balance Speed

Agility is the ability to change position and direction rapidly, with precision and without loss of balance

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BalanceStatic

Ability to maintain balance while stationary

Ex. Diving, Gymnastics, Mountain Climbing

Dynamic

Ability to maintain equilibrium while in motion

Ex. Ballet, Basketball, Football

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For improvements to take place, workloads

must impose an overload on the body

system.

Improvements are related to the

intensity, duration, and frequency of

training.

As adaption to loading takes

place, more load must be added.

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Overload Training

Increased contractile protein

Tougher connective tissue

Reduced inhibitions

Contractile efficiency

Increase in muscle fibers

Increase in muscle mass

Strength Training involves high resistance and low repetitions

and leads to…

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Endurance

Training involves

low resistanc

e and high

repetitions and leads to…

Changes in muscle

fiber types

More efficient

contractions

Increased capillaries

Increased mitochond

rial density

Increased Aerobic enzymes

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Isometric training involves the static contraction of a muscle without any

visible movement in the angle of the joint.

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The joint and muscle are either worked against an immovable force or are held in a static position while

opposed by resistance .

Exercises involve the body’s own muscle, structural items,

or free weights.

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In an isotonic contraction, tension remains unchanged and the muscle's length changes.

Concentric-a shortening contraction

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TRAINING

Isokinetic Training exercises overloads the

muscles with a near maximal contraction

throughout the range of motion and control the

speed of contractionPhotographed by: Jesper Anderson

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Lifters should use a resistance that they cannot lift more than 10 to 12 times

Anything between 10 and 12 reps yields success, as long as each is the maximal number of repetitions possible

Move the weight at a slow to moderate rate, always maintaining control

Repetitions is defined as the number of times that a person repeats a strength exercise before resting

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At least three sets of 10 repetitions yields success

For strength training, lifters should allow 2 to 3 minutes between each set

For muscular endurance, lifters should allow 1 minutes between sets

Inadequate rest will diminish strength gains!!!

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Untrained lifters can achieve maximal gains by training each muscle group 2 times a week

Trained lifters do best with 2 days per week

Basic Prescription for Strength:

Three sets of 8 to 12 reps (with slow movement and adequate

recovery time)

Frequency refers to the number of times per day or week

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