muscular fitness pt 1

Types of resistance training

Body weight, external loading, elastic properties, pneumatic/hydrallic

Muscular endurance

The ability of a muscle to produce repeated or extended sub maximal contractions (rep test or sustained contraction test)

What intensity is muscular endurance?

30-60% 1RM, 2-3 sets, 30 seconds or less

Muscle hypertrophy

Training focused on promoting muscle growth

Muscle hypertrophy intensity

67-85%, 3-6 sets, multiple lifts per mucle/ group, 0.5-1.5 min rest

Muscular strength

The maximum amount of force produced by a single muscle action, assessed using 1RM

Muscular strength intensity

80-90% 1RM, less than 6 reps, 2-6 sets, 2-5 min rest

Work (strength equation)

Force x Distance

Muscular Power

The amount of force produced in a given period of time “rate of force production)

Muscular power intensity

30-80% 1RM (body weight), 3-8 reps, limited sets, moderate rest, essentruc and concentric

Muscular Power Equation

(force x distance)/time

Power

Is the ability to exert force in the shortest period of time

Strength (Work) equation

Force x distance

Who exerts more Work, a person who is performing isometric exercise or a person who is performing isotonic exercise?

The person performing isotonic exercise exerts more work because their muscles contract to move a load over a physical distance

Who exerts more Work, a person who is 6’5 or a person who is 4’8 lifting the same weight and performing the same number of reps?

The 6.5ft tall person exerts more work because their longer limbs force them to move the weight over a greater vertical distance.

Types of muscle ACTION

Concentric(isotonic), eccentric(isotonic) D.O.M.S., isometric

Concentric (Isotonic)

Development of muscular tension/force while a muscle shortens

Eccentric (Isotonic( (D.O.M.S.)

Development of muscular tension/force while a muscle lengthens

Isometric

Development of muscular tension/force with no change in muscle length (effort phase)

Delayed Onset Muscle Soreness

Excessive mechanical force (eccentric), musculoskeletal micro trauma, inflammation and edema, immune response, pain/soreness (onset 12-36hrs, 1-3 days post exercise)

Delayed Onset Muscle Soreness

Excessive mechanical force (eccentric), musculoskeletal micro trauma, inflammation and edema, immune response, pain/soreness (onset 12-36hrs, 1-3 days post exercise)