2 PF COMPONENTS,STRENGTH - Burlington School Districtpdvorak/pewebpage... · 2013. 3. 14. · BODY...
Transcript of 2 PF COMPONENTS,STRENGTH - Burlington School Districtpdvorak/pewebpage... · 2013. 3. 14. · BODY...
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