Objectives
 What is the difference between muscular
strength and muscular endurance?
 What benefits are associated with good muscle
fitness?
 What are myths associated with weight
training?
 What 2 types of fibers are found in skeletal
muscles?
 What are the 3 types of exercise to develop
muscle fitness?
Value
 Measurable and noticeable changes in physical appearance result
from a well-planned muscular fitness program. A well-designed PFP,
including muscular fitness, will help to increase strength of muscles
tissue, tendons, ligments, and bones, decreasing the risk of injury.
 After the age of 20, individuals lose about one-half pound of muscle
per year primarily due to decreased physical activity. Weight training
can help you maintain and even increase your muscle mass.
 As muscular fitness increases, the effort to complete everyday tasks
of carrying your books, cleaning your room, or working in the yard
will require less effort.
Muscular Fitness Components
 Endurance — repeating movement over a period
of time, how long or how many times you can lift
and lower a given weight
 Strength — maximum force against a resistance 1
time, how much you can lift in one repetition of
an exercise
Why Is Muscular Fitness
Important?
 Capability to perform work
 Body appearance
 Prevent Osteoporosis
 Prevent Falls/Fractures
 Control Blood Glucose
 Increase Metabolism
 Relieves Arthritis
 Posture
 Physical activity
Myths about Weight Training
 Big muscle syndrome - < flexibility
 Females and weight training
 Estrogen/testosterone, body fat
 Muscle can turn to fat
 Atrophy – muscle fiber size
diminishes, when not used
 Hypertrophy – increase in bulk or
size by thickening of muscle fibers
Muscle Fiber Composition
 Slow-twitch fibers (red fibers) – Type I
 Contract slowly, fatigue resistant, use aerobic
energy metabolism
Fast-twitch fibers (white fibers) – Type II
 contract quickly and forcefully, fatigue more
rapidly, use anaerobic energy metabolism
 Have both types - Genetics determines how
much of each
 What type of activities would be good to train
each fiber type?
Methods of Developing
Muscular Fitness
 Isometric exercises
 Isotonic exercises
 Isokinetic exercises
Isometric Exercise (Static)
 Contract without changing length
(no joint movement)
 Least effective for strength or
endurance
 Advantages
 Good for rehab after injury
 No equipment or space
 Low risk of injury or soreness
 Disadvantages
 Hard to get a full body workout
 Not very motivating
Isotonic Exercise (Dynamic)
 Muscle changes lengthen with contraction
(muscle and joint movement)
 Use machines, free weights, or own body
weight
 Excellent for developing muscular fitness
 Advantages
 > strength in full ROM
 > joint flexibility
 More motivating
 Disadvantages
 Requires more equipment
 > risk of muscle soreness
Concentric Contraction
 The shortening of a muscle due to contraction; also
called positive work
Eccentric Contraction
 Isotonic contractions in which the muscle exerts force
while the muscle
lengthens; also called negative work
Isokinetic Exercise
 Overload muscle through
entire ROM at a constant
speed with maximum
resistance
Objectives
 What is the difference between muscular
strength and muscular endurance?
 What benefits are associated with good muscle
fitness?
 What are myths associated with weight
training?
 What 2 types of fibers are found in skeletal
muscles?
 What are the 3 types of exercise to develop
muscle fitness?
Objectives
 Identify major muscles of body
 Differences in training endurance vs. strength
 Apply training principles to muscle fitness
 How do you set up a muscle fitness program?
 Safety practices when lifting weights
Major Muscle Groups
Latissimus
Dorsi (lats)
Hamstrings
Quadriceps
Principle of Overload
 Frequency: every other day
 Intensity: resistance
 Strength — 60-90% of max lift
 Endurance — 30-50% of max lift
 Time:
 Repetition — number of times exercise is performed
-Strength: 8 or fewer reps
-Endurance: 12 or more reps
 Set — group of repetitions
-Example: 3 Sets of 6 Repetitions
Principle of Progression
 Strength — 1-8 repetitions per set
 Endurance — 12 or more repetitions with less weight
Principle of Specificity
 Isolate specific muscles
 Do exercises to meet your goals
 strength
 bulk up
 tone
 lose weight
Weight Training Considerations
 Warm up
 Focus on endurance in the beginning
 Check equipment (bar collars)
 Exhale when lifting (concentric), inhale when
lowering (eccentric)
 Learn proper form before adding a large load
 Always use proper form/full ROM
Weight Training Considerations
 Keep weight close to the body
 Space feet shoulder-width apart
 Keep proper back and hip alignment
 Complete the full ROM for flexibility
 Work large muscles groups first
 Work muscles on both sides of a joint
Creating a Successful Program
 Start with a full body program (1-2 sets of 12 reps) for
each major muscle group (3-4 times/week)
 Change exercises every 4-8 weeks
 Make the last couple of reps very challenging (adjust
the weight)
 If you have bad form
the weight
 increase weight by no more than 10% per week
Exercise Guidelines
 Goal = Muscle Strength
 3-5 sets, 3-8 reps
 Rest 2 minutes between sets
 Don’t max lift weights
 Goal = Muscle Endurance
 2-3 sets, 12-15 reps
 Rest 30-60 seconds between sets
Exercise and Sequence
 Muscle balance (biceps/triceps)
 Equal training on both sides of a joint
 Exercise sequence
 Large muscle group exercises first before small
 Multiple joint exercises before single joint exercises


Single joint = small stabilizer muscles
Multiple joint = many muscles involved
 Finish workout with core work (abs and back)
Circuit Training
 Combines aerobic and strength work
 Work for 30-45 seconds or 10-15 reps per station
 Move on to next station = HR high
 Alternate exercises
 upper and lower body
 Push and pull
 Opposing muscles
 Circuit is repeated two or more times
 Complete 3 times per week for aerobic conditioning and
moderate increases in strength
 One of the best ways to burn calories and boost metabolism!
Create a muscle fitness program
 Determine Needs
 Equipment
 Space
 Skill
 Include 1 or 2 exercises for each major muscle group
 Determine the order of exercises
 Determine goal
 endurance
 strength
 cardio/endurance
 Determine Sets, Reps and rest time.
 Write it up
Exercises for Muscular Fitness
Shoulder
 Muscle = Deltoid
 Lateral raise
 Front Raise
 Shoulder Press
 Upright row
Exercises for Muscular Fitness
Arms
 Biceps
 Triceps
 Hammer Curl
 Triceps press (Skull Crusher)
 Supination Curl
 Overhead Extension
 Reverse curl
 Dips
 Cable Curl
 Rope Extension
Exercises for Muscular Fitness
Chest
 Muscle = Pectoralis Major, Pectoralis Minor
 Bench press
 DB Flies
 Push up
 Incline DB Press
Exercises for Muscular Fitness
Back
 Muscles = Latisimus Dorsi, Trapezius
 Opposing hand and leg extension
-Superman
 Pull – up
 Lat-Pull down
 Seated Row
 One armed Row
 Reverse Flys
Exercises for Muscular Fitness
Abdominal
 Muscles = Abdominals, Obliques
 Crunches
 Russian Med-ball Twists
 Knees to chest
 Plank
 V-up
 Oblique Crunches
Exercises for Muscular Fitness
Legs
 Muscles = Hamstrings, Quadriceps, Gluteus Maximus
 Squats
 Lunges
 Step-ups
 Glute-Ham
 Russian Dead Lift (RDL)
 Gastrocnemius Raises
 Hamstring curl
Summary
 Muscular strength vs. endurance
 Types of muscle fibers
 Types of exercises
 Application of training principles using FIT
 Major muscle groups
 Weight-training considerations
 Appropriate exercises