MUSCLE FITNESS Muscular Strength and Muscular Endurance WHAT

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MUSCLE FITNESS Muscular Strength and Muscular Endurance

MUSCLE FITNESS Muscular Strength and Muscular Endurance

WHAT IS MUSCULAR STRENGTH? • The amount of force a muscle can exert.

WHAT IS MUSCULAR STRENGTH? • The amount of force a muscle can exert.

WHAT IS MUSCULAR ENDURANCE? • The muscles ability to do a repetitive movement many

WHAT IS MUSCULAR ENDURANCE? • The muscles ability to do a repetitive movement many times without tiring.

WHY IS MUSCLE FITNESS IMPORTANT? • Perform daily tasks more efficiently • Improves bone

WHY IS MUSCLE FITNESS IMPORTANT? • Perform daily tasks more efficiently • Improves bone density • Improves the stability of the skeletal system

WHY IS MUSCLE FITNESS IMPORTANT? • Reduces the risk of injury • Improves appearance,

WHY IS MUSCLE FITNESS IMPORTANT? • Reduces the risk of injury • Improves appearance, selfesteem and confidence • Raises BMR which can lower excess body fat

HOW WELL DO YOU KNOW YOUR MUSCLE FITNESS PROGRAM? ARE YOU GETTING THE MOST

HOW WELL DO YOU KNOW YOUR MUSCLE FITNESS PROGRAM? ARE YOU GETTING THE MOST OUT OF YOUR RESISTANCE PROGRAM?

What are repetitions?

What are repetitions?

 • the number of consecutive times a person does an exercise

• the number of consecutive times a person does an exercise

What is a set?

What is a set?

 • one group of repetitions

• one group of repetitions

HAVE YOU INCREASED YOUR RESISTANCE LATELY? Your goal should be to continually raise the

HAVE YOU INCREASED YOUR RESISTANCE LATELY? Your goal should be to continually raise the resistance/weight.

DO YOU PERFORM ALL REPS AND SETS IN EVERY WORKOUT?

DO YOU PERFORM ALL REPS AND SETS IN EVERY WORKOUT?

DO YOU LIFT YOUR APPROPRIATE WEIGHT?

DO YOU LIFT YOUR APPROPRIATE WEIGHT?

DO YOU LIFT THE WEIGHT USING THE PROPER SPEED OF REPETITION?

DO YOU LIFT THE WEIGHT USING THE PROPER SPEED OF REPETITION?

 • LIFT THE WEIGHT IN 1 SECOND • PAUSE AT PEAK CONTRACTION FOR

• LIFT THE WEIGHT IN 1 SECOND • PAUSE AT PEAK CONTRACTION FOR ½ SECOND • LOWER THE WEIGHT SLOWLY ( 2 SECONDS)

DO YOU ALWAYS USE CORRECT TECHNIQUE?

DO YOU ALWAYS USE CORRECT TECHNIQUE?

DO YOU LIFT THROUGH THE FULL RANGE OF MOTION?

DO YOU LIFT THROUGH THE FULL RANGE OF MOTION?

DO YOU BREATH PROPERLY DURING EVERY REPETITION?

DO YOU BREATH PROPERLY DURING EVERY REPETITION?

BREATHE IN WHILE LOWERING THE WEIGHT AND BREATHE OUT WHEN LIFING THE WEIGHT

BREATHE IN WHILE LOWERING THE WEIGHT AND BREATHE OUT WHEN LIFING THE WEIGHT

Are you lifting to Failure?

Are you lifting to Failure?

Muscle Failure is performing the exercise until you can not continue.

Muscle Failure is performing the exercise until you can not continue.

IF YOU SAID “NO” TO ANY OF THESE QUESTIONS, YOUR MUSCLE FIBERS ARE NOT

IF YOU SAID “NO” TO ANY OF THESE QUESTIONS, YOUR MUSCLE FIBERS ARE NOT GETTING THE FULL HEALTH BENEFIT OF THE WORKOUT muscle fibers

muscle fibers • Have your muscle fibers grown?

muscle fibers • Have your muscle fibers grown?

HOW DO YOU IMPROVE OR MAINTAIN MUSCLE FITNESS?

HOW DO YOU IMPROVE OR MAINTAIN MUSCLE FITNESS?

HOW DO YOU INCREASE MUSCULAR STRENGTH? w Working the muscles with near maximum resistance

HOW DO YOU INCREASE MUSCULAR STRENGTH? w Working the muscles with near maximum resistance (weight) and a low number of repetitions (fewer than eight)

FITT PRINCIPLE for MUSCULAR STRENGTH • Frequency – 2 to 3 days a week

FITT PRINCIPLE for MUSCULAR STRENGTH • Frequency – 2 to 3 days a week • Intensity – 60% – 85% of 1 RM • Time – 3 - 8 reps, 1 – 3 sets • Type – Free weights, selectorized equipment, isotonic, calisthenics

HOW DO YOU INCREASE MUSCULAR ENDURANCE? • Working the muscles using light resistance and

HOW DO YOU INCREASE MUSCULAR ENDURANCE? • Working the muscles using light resistance and a high number of repetitions (more than eight)

FITT PRINCIPLE for MUSCULAR ENDURANCE • Frequency – 2 to 3 days a week

FITT PRINCIPLE for MUSCULAR ENDURANCE • Frequency – 2 to 3 days a week • Intensity – 50% - 70% of 1 RM • Time – 12 – 20 reps, 4 – 6 sets • Type – Free weights, selectorized equipment, isotonic, calisthenics

MUSCLE FITNESS PRINCIPLES

MUSCLE FITNESS PRINCIPLES

OVERLOAD • Lifting more than your muscles are used to by increasing resistance or

OVERLOAD • Lifting more than your muscles are used to by increasing resistance or repetitions

PROGRESSION • As your muscle fitness improves you will need to increase resistance, repetitions

PROGRESSION • As your muscle fitness improves you will need to increase resistance, repetitions or sets

SPECIFICITY • Strength or endurance will only improve in the muscles you are working

SPECIFICITY • Strength or endurance will only improve in the muscles you are working

CONCLUSION • How can improving your muscle fitness improve your daily life? • What

CONCLUSION • How can improving your muscle fitness improve your daily life? • What is the difference between muscular strength and muscular endurance?