Chapter 9: Facts about

Muscular Fitness
exercise – through this, the fibers may increase in size
as well as in no. of myofibrils
Muscular Fitness hypertrophy – development of fibers
- the general health, strength, and endurance of atrophy – loss of muscle tissue; muscle inactivity
the muscles TIPS ON HOW TO IMPROVE MUSCLE FITNESS
COMPONENTS  strength training – builds the muscle
 muscular strength (ability of muscle to exert o always be in proper form
force for a short period) o avoid lower body exercises with weight if
 muscular endurance (ability of the muscle you had hip or knee injury
to perform many repetitions for an o when using free weights, aim for smooth,
extended period) steady motions
o stop if you feel pain
TWO WAYS TO MEASURE MUSCULAR STRENGTH o do not lock your joints
 dynamic strength – measure of the maximum  benefit of strength training
weight that can be lifted once o boosts the strength of muscles,
 static strength – the measure of the maximum tendons and ligaments
force that can be applied to an unmoving o increases bone density and
object, such as a wall reduces risk of osteoporosis
o develops lean muscle mass that
muscular endurance – can be measured through several contributes to healthy body
lifting repetitions using weights below one’s maximum weight
capacity o enhances coordination and
isometric endurance – measured when a person can agility which can help prevent
hold a certain weight with no movement or repetition falls
for longer periods o improves mental health and
reduces the risk of depression
muscular strength and endurance – improve when
muscle fibers grow stronger, new muscles are formed, Chapter 10: FITT PRINCIPLE
and the supply of oxygen and energy to the muscles EXERCISES TP STRENGTHEN THE MUSCLES IN THIGHS,
become more efficient ABDOMEN AND SHOULDERS
o squat
muscle – made up of many bundles of muscle fibers or o plank
fascicle and is covered by layers of connective tissues
that holds the fiber together *you can increase your strength by 50% or more in
myofibrils – small protein structures; composed of a six months with regular strength training*
series of contractile units (sarcomeres)
sarcomeres – made up largely of actin and myosin
BASES OF MUSCULAR FITNESS PROGRAM
molecules
 health status
TWO CLASSIFICATIONS OF MUSCLE FIBERS  physical ability
(based on their strength, speed of contraction, and energy sources)  age
 slow-twitch fibers – generates more fuel more  athletic and performance goals
efficiently for continuous and extended
contractions (run or swim for a long time) FITT Principle – set of guidelines to help
 fast-twitch fibers – generate short bursts of
participants in a fitness program achieve their goal
speed or strength; important to sprinters
because of its ability to fire more rapidly and
generate a lot of force
MUSCLES
 UPPER EXTREMITY – upper limb; region of
body extending from the deltoid to the
hands including arms and shoulders
 deltoid – triangular lateral muscle of
the shoulders between scapula and
the humerus that helps flex the
shoulders and adducts the arms;
covers the shoulders
 trapezius – large, flat, triangular
superficial muscle of the shoulders
and upper back; acts to rotate the
scapula upward, adduct, raise or
lower the shoulders and retract the
shoulders
 petoral – group of muscles in front
of the chest wghich links the trunk
to the upper lims
o pectoralis major
o pectoralis minor
 these are responsible
for locomotion
 biceps – two origins or heads; flexes the
elbow and supinates the arms
 triceps – three-headed muscle of the
upper arm; helps extend forearm
 CORE REGION – abdomen; region lying
between the proximal of the chest and the
distal pelvis; moves, supports and stabilizes
the spine
 ABDOMINALS
o rectus abdominis – muscle of
the ventral abdominal wall
which originates from the
pubis; flexes vertebral
column; provides core and
trunk mobility; also called
trunk flexor
o transversus abdominis –
deepest of the three flat
abdominal muscles that lay
under the internal abdominal
oblique; assist urination and
forced expiration
 OBLIQUES – primary action is to
rotates and side bend the trunk;
spinal stability
o internal obliques – flat
muscle located on the
abdominal wall which is
closer to the skin
o external oblique - most
superficial and largest
part of the rtrunk
muscles
o latissimus dorsi – pair of
the broad triangular
muscles of the back that
serves to retrct the
forelimb
 LOWER EXTREMITY – part of the body from
the hip to toes
 gluteus – muscle of the buttock that
moves the hip and thigh
 hamstrings – originate from
underneath the gluteus maximus on
the pelvic bone and are attached to
the tibia
 quadriceps – group of muscles in
front of the thigh
o vastuslateralis
o vastusmedialis
o vastusintermedius
o rectus femoris
 Achilles tendon – largest tendon in
the body; connects calf muscle to
the heel bone
 gastrocnemius muscle – back
portion of lower leg; largest and
most superficial of the calf muscles
Repetition – refers to the number of times
an exercise is performed during one set
set – group of repetitions
Repetitions and sets – commonly used
terms in muscular fitness program
DIFFERENT TRAINING MODALITIES
 strength training
 endurance training
 exercises with equipment, machines, free
weight or own weight
 Chapter 11: BODY WEIGHT
EXERCISES
bodyweight exercise – the most common and
inexpensive way to get fit; maximizes bodyweight to
challenge specific group of muscles for strength and
endurance
warm-up and cool-down – essential in every physical
exercise program
 Push-up – most common exercise that helps
develop several muscles of the upper bpdy
 body-weight dip – good for triceps, work the
abdominals
 Chest press – works the pectoral muscles
 basic squat – common simple exercise that
works majority of the lower muscles
 step up – like climbing stairs; build lower body
strength
 wall sit – similar to squat which works the
gluteus and thighs
ADDITIONAL
 single leg deadlift – alternative to traditional
barbell deadlift and can help build the leg
strength balance and flexibility
 kneel to stand – helps strengthen the glutes
 calf raise – strengthen calf muscles
 bridge with forward reach – helps strengthens
the core; variation of plank
 lying leg raise – good for the midsection of the
abdomen
 standing torso twist – works the external and
internal oblique

Chapter 12: Beginners’ workout

workout plan- gives you a sense of focus, control and satisfaction

exercise repetitions per set rest between

exercises
Chest press 8-10 reps, 2 sets 30 secs
Basic squat 8-10 reps, 2 sets 30 secs
Standing torso twist 10-12 reps, 2 sets 30 secs
Push up 8-10 reps, 2 sets 15 secs
Calf raise 8-10 reps, 2 sets 15 secs
Kneel to stand 10-12 reps, 2 sets 15 secs
Single leg deadlift 10-12 reps, 3 sets 30 secs
Bridge forward reach 10-12 reps, 3 sets 30 secs
Lying leg raise 10-12 reps, 3 sets 30 secs