Muscle Fitness Basics Muscular endurance –Muscles can work for long periods before becoming fatigued. –This happens because the energy systems of your.

Muscle Fitness Basics

• Muscular endurance– Muscles can work for long periods before

becoming fatigued.– This happens because the energy systems of

your muscle cells are improved.

Muscle Fitness Basics

• Improving muscular endurance– by resistance training.– doing resistance training

in a specific way (high reps, low weights).

Muscle Fitness Basics

Muscular strength is

Muscular strength is the amount of force a muscle can produce (usually assessed using low reps).

Muscle Fitness Basics

What is meant by the term hypertrophy?• is an increase in size of the muscle fibers.• happens as a result of resistance training

involving heavy weights and low repetitions.

Muscle Fitness Basics

Can you explain the terms reps and sets used in designing a lifting program?

• Reps – the number of lifts in a set.

• Sets – one set is a group of repetitions (e.g., lifting 2 sets of 15 repetitions).

Muscle Fitness Basics

• The three types of muscles your body has are.– Smooth

• Smooth muscles make up the walls of internal organs, such as the stomach and blood vessels.

– Cardiac• Your heart is made of cardiac muscle.• Both smooth and cardiac muscles are classified as

involuntary muscles because you cannot consciously control their movements

– Skeletal• Attached to bone and responsible for movement

Muscle Fitness Basics

There are three types of fibers in skeletal muscle

• fast-twitch• slow-twitch • intermediate

Muscle Fitness Basics

• Slow-twitch fibers– contract at a slow rate.– generate less force than fast-twitch fibers.– can resist fatigue.

Muscle Fitness Basics

• Fast-twitch fibers– contract fast.– generate more force

when they contract.– are important for

strength activities.

Muscle Fitness Basics

• Intermediate fibers have characteristics of both slow- and fast-twitch fibers.– These fibers contract

fast and have good endurance

Muscle Fitness Basics

The strength of a muscle depends on several factors:

• how well trained a person is,• the speed of the movement being performed, • the angle of the joint during a specific lift,• age,• sex, and• heredity (the types of muscle fibers you have).

Determining Your Modified 1RM

1RM One repetition maximum. It represents the

maximum amount of weight a group of muscles can lift at one time.

1 Rep Max

• General Guidelines – Please us all safety precautions by insuring

that you have at least 2 spotters for each test. – Working in groups of three will give you

enough rest between lifts so that you are able to complete all testing today.

– Record your results below and on you blue log sheet.

Procedure

1. Warm-up with stretching that we have done at the beginning of class.

2. Warm-up with 5-10 repetitions at 40% to 60% of the estimated maximum weight you think you can lift.

3. You should have about a 3-4 minute rest as the others in your group are warming up with their 5-10 reps

4. Increase the load to 60% to 80% of the estimated maximum weight you think you can lift and attempt to complete 3-5 repetitions.

Procedure Cont. 5. Your goal is to determine your 1 RM in 3 to 5 trials, so

start your initial load weight heavy enough to accomplish this.

6. Rest again as others in your group complete their lifts.7. Add a small increase in weight to the load and then

attempt a 1 rep max lift.8. If the load can be lifted rest again and add more weight

and attempt to lift it.9. Repeat until you cannot lift the load you are

attempting. The last weight you could lift is your 1 rep max.

10. You should give ongoing encouragement and communication with the others in your group, as this is crucial to obtain the best performance.

Applying the FITT Principle

• Frequency = days per week

• Intensity = amount of resistance

• Time = number of repetitions and sets

• Type = strength training exercises for all major muscle groups

Frequency of Exercise

• American College of Sports Medicine recommends 2-3 days per week– Allow 1 full day of rest between workouts

Intensity of Exercise: Amount of Resistance

• Choose resistance based on your current fitness level and goals

• To build strength– Lift heavy weights (80% of 1 RM)– Perform a low number of repetitions

• To build endurance– Lift lighter weights (40-60% of 1 RM)– Perform a high number of repetitions

• For a general fitness program– Lift moderate weights (70% of 1 RM)– Moderate number of repetitions

Time of Exercise: Repetitions and Sets

• To build strength and endurance, do enough repetitions to fatigue the muscles

• The heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strength

• The lighter the weight, the higher the number of repetitions (15-20) to fatigue = a program to build endurance

• To build both strength and endurance, try to do 8-12 repetitions of most exercises

Training for Strength versus Training for Endurance

Time of Exercise: Repetitions and Sets

• Set = a group of repetitions followed by a rest period• For general fitness, 1 set of each exercise is sufficient• Doing more than one set will increase strength

development• Rest between sets

Test is on Thursday

• All this information is posted at – http://www.oremhighschool.com/staff/millerd/