Muscle Fitness
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Transcript of Muscle Fitness
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Muscle FitnessMuscle Fitness
Muscular Strength
Muscular Endurance&
Training Principles
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5- Health Related Fitness Areas5- Health Related Fitness Areas
Cardio
Flexibility
Muscular Endurance
MuscularStrength
BodyComp
PHYSICAL HEALTH
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3-Types of Muscles
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Skeletal Muscles-600 muscles in the body
Functions:•Attach to bones•Good posture•Make movement possible
Bones act as levers, so when muscles apply force, movement occurs
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Types of Skeletal Muscles• Fast Twitch
Anaerobic Exercise – brief high-energy expenditure, Strength activities
Examples
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Slow Twitch
Examples
Aerobic Activities- activities that are prolonged and require constant oxygen….endurance activities
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Muscular StrengthMuscular Strength
Amount of force a muscle can Amount of force a muscle can exert one timeexert one time
Strength is developed using Strength is developed using
lower reps, & heavier weightslower reps, & heavier weights
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Muscular EnduranceMuscular Endurance
The ability of a muscle to The ability of a muscle to contract over a extended period contract over a extended period of timeof time
Endurance is built by light Endurance is built by light weights and more repetitionsweights and more repetitions
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Muscular vs. Cardio EnduranceMuscular vs. Cardio EnduranceMUSCULARMUSCULAR
The ability of a The ability of a muscle to contract muscle to contract over a extended over a extended period of timeperiod of time
Endurance is built Endurance is built by light weights by light weights and more and more repetitionsrepetitions
Cardiovasular FitnessCardiovasular Fitness
Heart/lungs/blood Heart/lungs/blood vessels working vessels working together, when one together, when one exercisesexercises
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Proper Pace for LiftingProper Pace for Lifting2 seconds to lift/exert force2 seconds to lift/exert force
3 seconds to lower/release force3 seconds to lower/release force
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Proper BreathingProper BreathingYou should You should EXHALEEXHALE when when lifting/exerting lifting/exerting forceforce
You should You should INHALEINHALE when when lowering/releasing lowering/releasing forceforce
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F.I.T.T. (Principle)F.I.T.T. (Principle)Recipe to get the most from exerciseRecipe to get the most from exercise
Frequency
Intensity
Time
Type
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F- 2-3 days a week (non F- 2-3 days a week (non consecutive days)consecutive days)I-40-80% 1 RM, 8 + repsI-40-80% 1 RM, 8 + repsT-1-2 sets 3-12 repsT-1-2 sets 3-12 repsT-Resistance training w/free T-Resistance training w/free weights/machinesweights/machines
F-3-6 days a weekI-20-55% IRMT-1-3 sets of 11-25 repsT-resistance training w/resistance machines, Plyo Balls, Rx balls, trunk extensions.
Get the benefits of both in a workout
Strength
Endurance
Strength Endurance
F- 3 days a week
I- 40-55 % IRM
T- 1-2 sets,11 reps
T-Resistance training
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Training PrinciplesTraining Principles
S- Specificity
P- Progression
O- Overload
R- Reversibility
T- Train & Maintain
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S - SpecificityS - Specificity
Only the muscles or body systems being worked
benefit from the exercise.
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S - SpecificityS - SpecificityExample: Using the platform
shoes to help strengthen your gastrocnemius to help
you jump higher.
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P - ProgressionP - Progression
In order to improve, people should
gradually increase the physical activity.
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P - ProgressionP - ProgressionExample: Start off with doing
one level of stairs and then progress to doing two levels.
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O - OverloadO - Overload
To improve the fitness component, the body must work above your normal
level.
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O - OverloadO - OverloadExample: You must increase
the repetitions, weight or frequency of the activity.
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R - ReversibilityR - Reversibility
Reversibility means, “Use it
or lose it.”
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R - ReversibilityR - Reversibility Example: If you stop
running three days a week your body will start to reverse back to the original level.
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T-Train & MaintainT-Train & Maintain
Training
You must develop your fitness routine first.
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T-Train & MaintainT-Train & MaintainMaintain
After you have developed your fitness routine you must keep
your fitness levels up.