PHYSICAL FITTNESS

MUSCULAR STRENGTH
Definition of Muscular Strength

 Muscular Strength is our ability to move and lift objects.

 It is measured by One Rep Max (1RM), which is the maximum amount of
weight that a given muscle can lift for one complete repetition.
 The amount of force we can exert and weight we can lift for a short period
of time indicates or muscular strength.
 Building muscular strength uses heavier weights for fewer repetitions, but
this exercise depends up on age, diet and gender.
 Objectives

 The main objective of this training lies under the proper

application of intensity, duration and recovery. It is aimed to
fatigue the muscle as deeply and quickly as possible with making
the exercise harder and efficient along with proportional recovery,
resulting in a strengthened physique.

 It is also aimed at increasing muscle mass and strength. Increased

muscle mass improves body shape and raise metabolism.

 It also works on to make our body able to lift as much weighs for
 Benefits of Muscular Strength
Enhances overall health and boosts athletic activity.

 A strong body allows us to perform movements and activities that

require power without getting tired.

 It helps us maintain a healthy body weight by burning calories and

enhances body composition, which is the ratio between fat and
muscle.
 Building Strength may also boost mood and energy levels while
promoting healthy sleep patterns. This boosts our confidence,
provide a sense of accomplishment, and allow us to add more
strenuous activities to our fitness routine.
 Helps us to build strong, healthier muscles and bones. By this
we develop a good posture and relieve back pain.

 Helps us to be more stable, balanced and flexible making

injuries and falls less likely to occur. It also helps to strengthen
tendons and ligaments.
Methodology and development areas

Methodology (training method) is the form of exercise you

select to improve your fitness. Training must be relevant to your
goals; this refers to the “Principle of Specifity.”Through strengthening
exercises the areas such as chest, shoulder, bicep, triceps, thigh and
abdominal (Pac) muscles will develop.
One should follow up Plyometric /weight/ training to improve
muscular strength.
Plyometric/weight/training
 Plyometric training is used to increase strength and power (Strength x
speed).

 Plyometric training involves an eccentric (lowering and landing) and

contraction where muscles lengthen under tension /e.g. downward phase of
a squat/ followed by a concentric contraction, where muscle shorten under
tension /e.g. upward phase of a squat/.

 Standing jumps, box drills, bounds are some examples of plyometric training.

 The way in which plyometric exercises increase muscular power and strength
is by the utilization of the natural elasticity of muscles and tendons.
 Plyometric activities can be broken down
in three parts:-

1. The eccentric phase (landing), where the muscle lengthens with increasing
elastic energy in muscle and tendon. This energy is then stored in the muscles.

2. The amortization phase(transition), which is the time between eccentric and

concentric contraction

3. The concentric phase, which is the immediate jumping phase, when the muscles
contract concentrically causing in the release of the stored energy.

 objective of muscular strength, which includes frequency, overload and recovery.

 Though this whole process the total force produced increases.

 Plyometric is a form of resistance training, and also it must

conform the main objective of muscular strength, which includes
frequency, overload and recovery.