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 StriatedMuscleGroups

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 Up

Dip

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 partof 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 (straight-legged)

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

Typ

es o

f Mu

scu

lar F

ibers

- 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