Muscular Fitness

Muscular Strength

Muscular Endurance

Flexibility

The maximum force that can be generated by a specific muscle or muscle group

More weight-less reps

Repetitions are lifting and lowering a weight one time

Sets are the number of repetitions performed doing a single exercise

Strength and size

3 sets of 4-8 reps

More weight, less reps

Muscular Endurance and toning

3 sets of 12-20 reps

More reps, less weight

48 hours rest between muscle groups

Upper body one day, lower body the next (example)

When the amount of weight or reps gets too easy, increase one or the other (Principle of Progression)

The ability of a muscle group to execute repeated contractions over a sufficient amount of time to cause muscular fatigue

Less weight-more reps

Improved body composition

Improved bone density

Injury prevention

Prevents disease

Improved quality of life

Enhanced self image

Age gracefully

Concentric - muscle shortens and flexes

Eccentric - muscle lengthens and extends

Isometric - muscle length doesn't change

Eccentric: 1-2 seconds

Concentric: 1-2 seconds

Isometric: 1 second

1:2:1

Eccentric: 2-6 seconds

Concentric: 1-2 seconds

Isometric: 1 second

5:2:1