MUSCLE FITNESS Muscular Strength and Muscular Endurance WHAT
- Slides: 34
MUSCLE FITNESS Muscular Strength and Muscular Endurance
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 times without tiring.
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, 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 OUT OF YOUR RESISTANCE PROGRAM?
What are repetitions?
• the number of consecutive times a person does an exercise
What is a set?
• one group of repetitions
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 LIFT YOUR APPROPRIATE WEIGHT?
DO YOU LIFT THE WEIGHT USING THE PROPER SPEED OF REPETITION?
• 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 LIFT THROUGH THE FULL RANGE OF MOTION?
DO YOU BREATH PROPERLY DURING EVERY REPETITION?
BREATHE IN WHILE LOWERING THE WEIGHT AND BREATHE OUT WHEN LIFING THE WEIGHT
Are you lifting to Failure?
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 GETTING THE FULL HEALTH BENEFIT OF THE WORKOUT muscle fibers
muscle fibers • Have your muscle fibers grown?
HOW DO YOU IMPROVE OR MAINTAIN MUSCLE FITNESS?
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 • 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 a high number of repetitions (more than eight)
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
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 or sets
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 is the difference between muscular strength and muscular endurance?
- Differentiate muscular strength from muscular endurance
- 2+ muscle strength
- Venn diagram of muscular strength and endurance
- Local muscular endurance fitness test
- Be endurance
- Difference between strength and endurance
- Halimbawa ng cardiovascular endurance
- Static balance in sport
- Rhombergs test
- Claire cannon
- What component of fitness is 90 degree push up
- Local muscular endurance definition
- Brian mac muscular endurance
- Skill related fitness
- Steel bar
- Half strength darrow's
- Ratio strength
- Ratio strength to percentage strength
- Muscular strength
- Muscular strength
- How is muscular strength defined?
- Grading of reflexes
- Reflex grading
- Grade 4 muscle strength
- Mmt grades
- Mmt grading scale
- Assessment of the musculoskeletal system
- Smooth muscle cells
- What muscle fibers run in circles around your eye
- Persistence and endurance
- Tinman warm up
- Let us run with endurance
- What is endurance
- Abb dry type transformers
- Stall speed vs bank angle