Muscular Fitness
Chapter 8
Muscles
• Body made up into many different muscles but
can be categorized into 3 Groups (Cardiac,
Smooth, and Striated.)
• Cardiac and Smooth = Involuntary
• Striated Skeletal Muscle= Voluntary
• Cardiac= Heart
• Smooth = Organs
• Striated Skeletal Muscle = Attached to skeleton
Major Striated
Muscle
Groups
http://www.faqs.org/health/images/uchr_01_img0105.jpg
Deltoid
• Forms the rounded part
• of the shoulder
• 3 Parts:
▫ Front portion
▫ Middle Portion
▫ Posterior Portion
How To Strengthen Deltoid Muscles
Bench Press
(to train front
portion of
deltoid muscle)
Lateral
Raises/Shoulder
Fly
(to train middle
portion of deltoid
muscle)
Inverse Lateral
Raises
(to train
posterior
portion of
deltoid muscle)
Pectoralis (Chest)
• A thick muscle
that covers
the anterior
(upper front)
part of the chest
http://upload.wikimedia.org/wikipedia/commons/6/6c/Pectoralis_major.png
How To Strengthen Pectoralis
Muscle
Bench Press
Press Up/Push Dip
Up
Bicep
• muscle located on the
upper arm
How To Strengthen Biceps Muscle
• Can be strengthened through resisted elbow flexion, aka a curling motion
Biceps curl
Cable Curl
Rectus Abdominis
• extends from front of the ribs
to front of the pelvis
• Main job is to flex the spine
forward
• Well known “6-pack abs” comes from a very
strong rectus abdominus
How To Strengthen the Rectus
Abdominis
Crunch
External Obliques
• three of them on each side of the
rectus abdominus
• allows the trunk to twist, but to
the opposite side that the muscle contracts
(unique characteristic of that group of muscles)
• assists with exhalation
• supports the organs inside the body cavity
How To Strenghten External
Obliques
Side Rotation Crunches
Torso Twist
Quadricep
• Includes the four major
muscles on the front of the
thigh (quad=4)
• Is the extensor muscle (muscle that opens a
joint) of the knee
• Is crucial for walking, running, squatting, and
jumping
How To Strengthen Quadriceps
Muscles
://
Leg Extensions Lunges
Step Squat
Trapezius
• A large superficial
muscle on the back
• Controls shrugging the shoulders up and down,
and drawing the shoulder blades together
• Strain on trapezius is often the cause of lower
neck pain
How To Strengthen Trapezius
Muscles
Standing Rowing
Shoulder Shrugs
Latissimus Dorsi
• Triangular shaped
muscle
• Covers the lumbar part
of the back
How To Strengthen Latissimus Dorsi
Lateral Pull Down
One Arm Row
Tricep
• Large muscle that runs along
the back of the upper arm
• Is an extensor muscle (opens at a joint)
• Works in coordination with the biceps which
are flexor muscles (bends at a joint)
How To Strengthen Triceps Muscle
Tricep Extension
Tricep Dip
Gluteus Maximus
• Makes up shape and
appearance of the buttocks
• Maintains the trunk in the
erect posture
How To Strengthen Gluteus
Maximus
Squats
Lunges
Hamstring
• They begin just underneath the gluteus maximus
and attach to the tibia
• Primary function is knee flexion (bringing the
heel towards the buttocks)
• When exercised without being stretched,
hamstring injuries (strains, pulls, etc.) are very
common
How To Strengthen Hamstring
Muscle
Leg Curls
Deadlift (straightlegged)
Calf
• Muscles at the bottom of the leg
• Function is to stabilize during walking, runing,
and jumping
How To Strengthen Calf Muscles
Squats
Tip-Toes or Calf raises
Myths
• Having big muscles causes inflexibility
▫ Inflexibility only occurs when flexibility exercises
are NOT done with muscular strength exercises
• Women who lift will begin to look masculine
▫ Estrogen is a females primary hormone
 Testosterone is what gives males their big muscles
• Muscle turns into fat
▫ Muscles only get smaller
Strength vs. Endurance
Muscular strength – the ability of a muscle
group to apply a maximal force against
a resistance
Muscular endurance – the ability to repeat
muscle movement over a period of time
Types of Muscular Fibers
- 3 types of muscle
fibers
- Each is specific
an unique with
their purpose
- Either Aerobic or
Anaerobic
- All are activated
during an activity
and heredity
determines #; can
improve but wont
gain more fibers
Slow Twitch
• Red in color allows lots of blood flow
• Slow to contract but contract or work for long
periods of time
• Aerobic activities or muscular enduracnce
• Do not tire easily
• Contain more mitochondria & myoglobin which
make them more efficient in using oxygen to
generate more ATP without the lactate acid build
up
Fast Twitch
• White in color which contract quickly allowing
explosive movements
• Used in anaerobic activities and strength related
activities
• Tire quickly
Intermediate Twitch
• Combination of both Fast and Slow Twitch fibers
• Fatigue occurs quicker than slow twitch but
slower and fast twitch
• Active throughout the duration of the activity
• Both anaerobic and aerobic
Summarize
• On a separate sheet of paper:
• In own words describe the difference between
muscular strength and endurance
• Pick 2 muscle groups and identify an exercise to
improve muscular strength and endurance
• Describe what muscle fibers (Fast, slow,
intermediate) are being used and why
F.I.T
• Frequency – How often the muscle is exercised
• Intensity – The amount of weight that is lifted
• Time – The number of sets and repetitions
Set and Reps
• Repetition – is the completion of a
single, full-range movement of the
body part being exercised
• Sets – a group of reps performed one
after the other
Principle of Progression
• Sets of 4 – 8 reps should be used when strength
training
• Sets of 12 – 20 reps should be used when trying
to improve endurance
Methods for Muscular Training
• Muscular fitness – three types of
exercise provide resistance to make
muscles work harder for the purpose
of developing muscular fitness
Isometric
• Contract the muscle without changing
the length (ex. wall sit)
Isotonic – lengthen and shorten the
muscle through a full range of motion
while lowering and raising a
resistance (ex. weight lifting)
Isokinetic – resistance is adjusted to force,
so there is a constant speed and constant
resistance (ex. weight machines)
Principle of Specificity
• Improving on a specific muscle
• What are some weight training exercises??
Special Considerations
• Warm up properly
• Start off with lower weights until exercises are
done properly
• Secure barbell plates
• Hold grips comfortably
• Exhale when pushing against the resistance
▫ Inhale when lower the weight
• Be sure to use correct form