Muscular Fitness is an individual’s combination of: Muscular Strength Muscular Endurance...
-
Upload
jaylen-bullman -
Category
Documents
-
view
235 -
download
8
Transcript of Muscular Fitness is an individual’s combination of: Muscular Strength Muscular Endurance...
Muscular Fitness is an individual’s combination of:
•Muscular Strength
•Muscular Endurance
•Flexibility
Muscular Strength:
The maximum force that can be generated by a specific muscle or
muscle group one time.
Muscular Endurance:The ability of a muscle group to
execute repeated contractions (perform work) over a sufficient time
period to cause muscular fatigue.
Benefits of Muscular Fitness
• Ability to do more strenuous work
• Less susceptible to muscular fatigue
• Improved appearance
• Ability to do more work over a longer period of time
• Less injury prone
• Athletic performance
• Myth: strength training makes females look more masculine
• Fact: female hormones prevent overdevelopment
• Myth: strength training makes you “muscle bound”
• Fact: proper training, including flexibility exercises, improves functioning
MUSCLE FIBER TYPES
FAST TWITCH• Fast Contraction• High Power• Low Endurance • Less Oxygen
Dependant
SLOW TWITCH• Slow Contraction• Low Power• High Endurance• Uses Oxygen
Muscle
• Striated Muscle is voluntary skeletal muscle that reaps the benefits of strength training.
• Striated muscles will atrophy (waste away) when not used and hypertrophy (get larger) when used.
CONCENTRIC - MUSCLE SHORTENS (force is greater than resistance)
ISOMETRIC - MUSCLE LENGTH DOES NOT CHANGE (force = resistance)
ECCENTRIC - MUSCLE LENGTHENS (force is less than resistance)
WHY WARM-UP?
• Muscles can contract faster and more forcefully
• ligaments and tendons are more pliable (less prone to injury)
• less stress on the heart
• nerve impulses move faster
• psychological readiness
OVERLOAD PRINCIPLE
The body will respond by getting stronger The body will respond by getting stronger when increased demands are placed upon it.when increased demands are placed upon it.
PRINCIPLE OF PROGRESSION
Start out slowly with lighter weights and easier workouts.
Increase the weights and intensity as the body gets stronger.
Terms
• Strength Training– Use of resistance methods used to increase one’s ability
to exert or resist force.
• Free Weights– An object that is not connected to a machine that is
used for physical conditioning and competitive lifting
• One Repetition Maximum– The load one can perform only one repetition
Weight, Sets and Reps
• The total amount of weight lifted is known as the LOAD.
• A SET is the number of repetitions performed consecutively without resting.
• The number of times an exercise is repeated is know as the REPETITION(S). Or (Reps)
WHAT ARE YOUR GOALS?
There are many fitness training programs available. This is very generic, but it is a start
for a beginner.
STRENGTH AND SIZE
3 SETS OF 6-8 REPS
MUSCULAR ENDURANCE AND
TONING
2-3 SETS OF 10-15 REPS
Fitness Training Programs
• Circuit Training– A variation of interval training that uses
weights, timed work, and rest periods.• Advantages
– Easy to work every muscle in your body
– Can be adapted for any size workout area
– Does not require expensive gym equipment
– Can be customized for specificity; easy to adapt to your sport.
Fitness Training Programs Cont…
• Cross Training– Training that emphasizes two or more of the
components of health-related fitness.• Example
– Runners build muscles in their legs by running and improver cardiovascular strength
– In order for a runner to increase overall body strength, he/she need to lift weights
Fitness Training Programs Cont…
• Interval Training– An exercise program that involves a series of
exercises interspersed with rest periods.• Example – Continuous exercise with the rest being a
walk– Sprint 200m– Walk back to starting point– Sprint 400m– Walk back to starting point
• Fartlek
Fitness Training Programs Cont…
• Pyramid Training– A method of using progressively heavier or
lighter loads within a single training session.• Example
– Set 1 - light weight/high reps
– Set 2 – a little more weight/ medium reps
– Set 3 – heavy weight/few reps
– Set 4 – lighter weight/more reps
– Set 5 – light weight/high reps
Negative Exercises
• A form of exercise in which the muscle lengthens rather than shortens during muscular tension.
• Eccentric Exercise
• Best way to improve strength
• Usually causes increased muscular soreness!
•a quick stretch followed by a strong muscle
contraction
•a quick stretch followed by a strong muscle
contraction
FITT Principal
• The FITT Principle still applies to all types of muscular fitness training!– Frequency– Intensity– Time– Type
PECTORAL
DELTOID
BICEPS
ABDOMINALS
QUADRICEPS
TRICEPS
TRAPEZIUS
HAMSTRINGS
CALF
LATISIMUS DORSI
GLUTEUS MAXIMUS