PERSONAL

FITNEESS

PERSONAL FITNESS PERSONAL FITNESS COMPONENTSCOMPONENTS

♦ CARDIORESPIRATORY ENDURANCE

• MUSCULAR STRENGTH AND ENDURANCE

• FLEXIBILITY

• BODY COMPOSITION

PERSONAL FITNESS

MUSCULAR STRENGTH AND ENDURANCE

PRINCIPLES OF WEIGHT TRAINING

• STRENGTH IS ABILITY TO OVERCOME A RESISTANCE

MUSCLE ANATOMY and PHYSIOLOGY♦ 600 muscle in human body

♦ 430 may be voluntarily contracted

♦ Muscle span min of 2 bones

How many pounds I will be able to lift? (Factors determining force)

1. Number of fibers you can recruit to do a lift – up to 50% of fibers are never recruited

2. Is your opposite muscle relaxed? Biceps versus triceps or quadriceps/hamstring (Decrease antagonist activity)

3. Angle of contraction – machine settings

4. Pre-loading – warm-up

5. Speed of contraction – slower speed – more muscle fiber recruited

How fast can I increase my strength? (MUSCLE ADAPTATION)

♦Average 1 – 8 Weeks (workout min. 3 times a week)

♦ Nerve changes (more fibers recruited)

♦ Hypertrophy (increased size) of mostly fast twitch fibers

♦ Fiber micro tear (controlled damage) -48 hours recovery

MUSCLES FIBERS

1. SLOW TWITCH FIBERS (RED)

Contract slow, endurance (aerobic exercise)

Up to 90% - endurance athlete

2. FAST TWITCH FIBERS (WHITE)

Contract fast, strength and speed

Up to 75% - good for anaerobic exercise

Average 45% / 45%

10% Interchangeable, different for every muscle

Strength training routine

2-6 sets20-40

reps40%

Muscular

Endurance

2-4 sets10-15

reps60%Strength

2-4 sets4-8 reps80%Body

Building

Number

of sets

Number

of

repetition

s

Weight

% of

Maximu

m

PF Plan – How to record your

class workout

♦ Weight lifting exerciseWeight / # of repsNumber of sets

♦ Aerobic exercise (bike, jump rope etc.)TimeIntensity

♦ Calisthenics (sit ups, leg lifts etc.)Number of repsOne day is recorded in one column

60 / 10

5 min

hard

20

+15lb

INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON

1. GENDER

MALES HAVE ON THE AVERAGE MORE MUSCLE MASS THAN FEMALES BECAUSE 10-12x more OF TESTOSTERONE HORMONEMales average 60% more strength in upper body30% more strength in lower body

INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON

2. BODY WEIGHT (MUSCLE MASS)

♦ SOME SPORTS (WEIGHTLIFTING, WRESTLING, JUDO etc.) DIFERENTIATE ATHLETES INTO GROUPES ACCORDING THEIR WEIGHT

INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON

3. AGE

♦ TEENAGE YEARS ARE IMPORTANT FOR DEVELOPING STRONG BODY

♦ STRENGTH LOSS AFTER AGE OF 50 (women) and 60 (man)

♦ Muscle atrophy after 25-30 years old unless exercise (approx. 1% a year)

4. YOUR PERSONAL FITNESS LEVEL

Muscle atrophy

INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON

5. GENETICSThe term somatotype is used in the

system of classification of human physical body shape and physique type(developed by U.S. psychologist W.H. Sheldon.)

Three extreme body types: endomorphic- round, fat type; mesomorphic- muscular type; and ectomorphic- slim, linear type.

INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON

♦ WHAT AGE IS MOST IMPORTANT TO DEVELOP MUSCLE STRENGTH?

♦ 13-19 YEARS OLD (TEENAGERS)

♦ WHAT AGE IS MOST IMPORTANT TO MAINTAIN MUSCLE STRENGTH?

AFTER 50 YEARS OLD

IS WEIGHT TRAINING GOOD FOR FEMALES?

♦YES, MORE IMPORTANT THAN FOR MALESINJURIES PREVENTION

CAN MUSCLE TURN INTO FAT?

MUSCLE ATROPHY IF NOT USED (IN A CAST)CALORIES INTAKE BIGGER THAN BURN

SHOULD YOU EXERCISE YOUR HEALTHY LEG WHEN AN OTHER LEG IS INJURED?

How is muscular strength important to good health?

♦ can help people do everyday tasks with ease, improve work efficiency.

♦ can help prevent osteoporosis,

♦ can improve body composition,

♦ can help reduce risk of injury,

♦ can improve posture,

♦ can reduce risk of back problems

Improve work efficiency

Prevent

osteoporosis

Improve Body Composition

Injuries prevention

Improve body posture

Reduce risk of back problems