Muscular Fitness: Building Strength and Endurance PDF

Muscular Fitness: Building Strength and Endurance Muscular fitness is an essential component of overall health and well-being. It encompasses both strength and endurance, which are crucial for performing daily activities and improving overall fitness. by Rubi Ma. Cristina OBJECTIVES: Explain...

Muscular Fitness: Building Strength and Endurance Muscular fitness is an essential component of overall health and well-being. It encompasses both strength and endurance, which are crucial for performing daily activities and improving overall fitness. by Rubi Ma. Cristina OBJECTIVES: Explain the benefits of muscular fitness and; Understand the importance of muscular fitness Perform create a basic weekly strength training plan that includes exercises, sets, and repetitions. LETS DO A WARM UP  The Importance of Muscular Fitness 1 Enhanced Physical 2 Improved Metabolism Function Muscular fitness Muscle tissue improves strength, burns more endurance, and calories at rest balance, which are compared to fat, essential for contributing to a everyday tasks, higher metabolic such as carrying rate and aiding groceries, climbing in weight stairs, and playing management. Enhanced Mental 3 Reduced Risk of 4 with children. Chronic Diseases Health Muscular fitness Regular exercise, helps lower the including strength risk of developing training, is linked chronic diseases to reduced stress, like type 2 improved mood, and diabetes, heart enhanced cognitive disease, and function.  Strength Training Fundamentals Progressive Overload Proper Form Rest and Recovery Gradually Maintaining Allowing muscles increasing the correct technique time to repair and weight, throughout the rebuild after repetitions, or exercise to workouts is sets over time to maximize results crucial for challenge muscles and prevent optimal progress. and promote injury. growth. Developing Muscular Endurance High Repetitions Performing a higher number of repetitions with a lighter weight to increase muscle endurance. Circuit Training Performing a series of exercises with minimal rest between them to improve cardiovascular endurance and muscle stamina. Interval Training Alternating periods of high- intensity exercise with periods of rest or low- intensity exercise to improve muscle endurance and overall Nutrition for Muscle Growth Macronutrients Role in Muscle Growth Protein Building blocks of muscle tissue. Carbohydrates Provide energy for workouts and recovery. Healthy Fats Support hormone production and cell function. Exercises for Major Muscle Groups Chest Back Push-ups, bench Pull-ups, rows, lat press, dumbbell pulldowns. flyes. Legs Arms Squats, lunges, legBicep curls, press. tricep extensions, overhead press. Recovery and Rest for Muscle Repair 1 Sleep Adequate sleep allows the body to repair muscle tissue and promote growth. 2 Nutrition Consuming a balanced diet rich in protein and carbohydrates supports muscle recovery. 3 Hydration Staying hydrated is essential for muscle function and recovery. 4 Active Recovery Engaging in light activities like walking or stretching can promote blood flow and aid in recovery. Incorporating Muscular Fitness into Your Lifestyle Muscular fitness can be seamlessly integrated into daily life. Incorporate strength training exercises into your routine, take the stairs instead of the elevator, and engage in activities that challenge your muscles. Embrace a healthy lifestyle and prioritize muscular fitness for a stronger, healthier you. Two ways to measure muscular strength  Dynamic Strength is the measure of the maximum weight that can be lifted once. This means that any amount of load or weight you can lift is considered dynamic.  Static Strength is the measure of the maximum force that can be applied to an unmoving object, such as a wall. Three Different Areas of Muscular System  QUIZ TIME Direction: Choose the correct answer to the following questions. Write your answer on a ¼ sheet of paper. 1. How does regular strength training benefit bone health? a. Decreases bone density b. Increases bone density c. Causes bone loss d. Has no effect on bones 2. ____ is the measure of the maximum force that can be applied to an unmoving object, such as a wall. a. Static Strength b. Dynamic Strength c. Circuit Training d. Interval Training 3. Which nutrient is essential for muscle recovery and growth? a. Carbohydrates b. Fats c. Proteins d. Vitamins 4. This nutrition for muscle growth provide energy for workouts and recovery. a. Carbohydrates b. Fats c. Proteins d. Vitamins 5. How does muscular fitness contribute to overall health? a. Increases body fat percentage b. Enhances mental focus and clarity c. Causes joint instability d. Decreases cardiovascular endurance  7. _______ 9. _______ 10. ________ 8. _______ 6. _______ THANK YOU FOR LISTENING! 