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Unit 3

Muscular Fitness

Types of Muscle Action

  • Concentric
    • Muscle shortening
  • Eccentric
    • Muscle lengthening

concentric and eccentric muscle shortening and lengthening

  • Isometric
    • Tension with no movement

Physiological Adaptations

Responses to Resistance Training

  • Neuromuscular Response
    • nervous and muscular systems
    • increase in fibers recruited
  • Hypertrophic & metabolic response
    • structural changes in fibers
    • fibers increase in cross-sectional area
    • metabolic changes

Muscle Fiber Types

  • Slow-twitch Oxidative (SO)
    • oxidative (aerobic) pathway
    • postural muscles, low-intensity and long duration training, endurance athletes
  • Fast-twitch Oxidative Glycolytic (FOG)
    • both oxidative and glycolytic pathways
  • Fast-twitch Glycolytic (FG)
    • glycolytic (anaerobic) pathway
    • gastrocnemius (calf), high-intensity and short duration, speed and power athletes

Benefits of Muscular Fitness

  1. Musculoskeletal system
    • reduces chronic back problems
    • improves bone density
  2. Body Composition
    • more lean mass = better % body fat
  3. Cardiovascular system
    • reduces blood pressure

Exercise Prescription

  Strength Endurance
Frequency 2-3 days/wk 2-3 days/wk
Intensity 60-85%1-RM 50%1 or 15-RM
Duration 3sets/5-7reps 3sets/12-15reps
Rest 3-5 min/48 hrs 15-60 sec/48 hrs
Mode Weights Resistance

Guidelines for Weight Training

  1. Warm up and cool down
  2. Use equipment properly
  3. Use spotters
  4. Breathe continuously
    • breath holding elevates blood pressure
  5. Emphasize form, not weight
    • entire range of motion (ROM)
  6. Slow and controlled

Alternate Activities

  • Body toning or “body sculpting” classes
  • Aerobic classes containing muscular fitness portions
  • Step aerobic classes
  • Calisthenics

Choose a program which suits your goals, lifestyle, & schedule.

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