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Understanding Muscular Fitness: Strength, Endurance, and Training Principles, Slides of Kinesiology
Explore the importance of muscular fitness, including its benefits such as avoiding back problems, reducing injury risks, and preventing osteoporosis. Learn about muscular strength, relative strength, endurance, resistance training principles, and more. Discover the differences between fast and slow twitch muscle fibers and debunk common resistance training myths.
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Need
for
Muscular
Fitness
•^
Avoiding
back
problems
•^
Reducing
risks
of
injury
•^
Reducing
risks
of
osteoporosis
Muscular
Strength
•^
Able
to
lift
a
heavy
weight
•^
Able
to
exert
a^
great
force Lab 11aInfo
Muscular
Endurance
•^
Able
to
perform
repeated muscular contractions
Lab 11bInfo
Resistance
Training
Principles
•^
Overload
-^
Progression
-^
Specificity
-^
Rest
/^
recovery
Click icon for info onthe physiology ofmuscle function
Myths
about
Resistance
Training
-^
No
pain
‐^
no
gain
-^
Makes
you
“muscle
bound”
-^
Fat
can
be
converted
into
muscle
-^
Extra
muscle
turns
to
fat
if
not
used
-^
Has
masculinizing
effect
on
women
The
FIT
Formula
Applied
to
Resistance
Training
How
often? What
resistanc e? How
many sets?
Repetition
Continuum
E N D S T R
Hi RepsLo Wt.
Lo RepsHi Wt.
Mod RepsMod Wt.
Muscular
Strength
E N D S T R
Lo RepsHi Wt.
F: every other dayI : (80%T: 3 sets < 8 reps1RM)
Muscular
Endurance^ F: every other dayI : 40-70% 1RMT: 2-5 sets 15-25 reps
E N D. S T R.
Hi RepsLo Wt.
Stimulus
for
Endurance
•^
High
number
of
repetitions
-^
Short
rest
intervals
Resistance
Training
Technique
•^
Lift
in
a
controlled
manner
•^
Exhale
during
effort
•^
Bring
weight
down
slowly
Click for info onconcentric and eccentriccontractions
Muscle
Fiber
Types
•^
Fast
Twitch
Fibers
-^
Stain
light
in^
color
-^
More
anaerobic
-^
Suited
to^
strength
and
speed
activity
-^
Slow
Twitch
Fibers
-^
Stain
dark
-^
More
aerobic
-^
Suited
to^
endurance
activity
Return topresentation
Types
of
Contractions
Concentric
vs.
Eccentric
Concentric(shortening)
LIFTING
Concentric
LIFTING
Eccentric
(lengthening)LOWERING
EccentricLOWERING
Return topresentation Both phases can build muscle!Both phases can build muscle!
Types
of
Strength
Training
•^
Isotonic
-^
Isometric
-^
Isokinetic