What moves usPower Point #4

Muscular Strength Muscular Endurance

Flexibility

The maximum force that can be generated by a specific muscle or

muscle group1 REP MAX1 REP MAX

MORE WEIGHT- LESS REPS

The ability of a muscle group to execute repeated contractions (perform work) over a

sufficient time period to cause muscular fatigue

LESS WEIGHT – MORE REPS

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

SmoothSmooth- involuntary; in digestive tract

SkeletalSkeletal- voluntary; moves and supports skeleton

CardiacCardiac- involuntary; in heart

FAST TWITCHFAST TWITCH Fast Contraction High Power Low Endurance Less Oxygen

SLOW TWITCHSLOW TWITCH Slow Contraction Low Power High Endurance Uses Oxygen

FAST TWITCHFAST TWITCH Sprinting Speed Skating Speed Training 50 yard dash Receiver running

down football field Basketball

Type of exercise to activate these muscles?

AnaerobicAnaerobic

SLOW TWITCHSLOW TWITCH Long distance Biking Swimming (distance

relay) Mile run Walking/Jogging Cross Country

Type of exercise to activate these muscles?

AerobicAerobic

ConcentricConcentric:◦Muscle shortens◦Muscle Flexes

EccentricEccentric:◦Muscle Lengthens◦Muscle Extends

IsometricIsometric:◦Muscle length does not change but muscle

still contracted (force = resistance)

Muscle Action

RepetitionsRepetitions:◦ A repetition is simply lifting and lowering a weight

one time. SetsSets:

◦ In its simplest form, a set is a number of repetitions performed doing a single exercise.

◦ Ex. 3x10, 3x5, 4x8, 2x15

Strength and SizeStrength and Size3 sets of 6-8 reps

More weightLess Reps

Muscular Muscular Endurance and Endurance and ToningToning

2-3 sets of 10-15 reps

Less WeightMore Reps

Warm Up! – muscles respond better and helps prevent injury

Know the lifts you are doing! Slow and Controlled movements (weights should

not “bang” on machines or be dropped) Exhale on the lift, inhale on the return to starting

position (don’t hold your breath!) Use a spotter when doing free weights Your muscles should start to fatigue at the end of

sets. Cool Down – stretch muscles that were worked to

prevent Lactic Acid buildup

48 hours48 hours rest for muscle groups

Example: Lift Upper Body one day and Lower body the next day

When the amount of weight or reps gets too easy, increase one or the other (Principle of Progression!)

UPPER BODYUPPER BODY Vertical Chest Pec Fly/Rear Delt DB Incline Press Shoulder Press 2-way Delts Tricep Extension Bicep Curl Lat Pulldown (Back) Seated Row (Back) Abdominal Crunches

LOWER BODYLOWER BODY Leg Press

Leg Extension

Leg Curl

Calf Raises

Hip Abduct/Adduct

Most important food source of energy Most important food source of energy for your body are CARBOHYDRATES.for your body are CARBOHYDRATES. Ex: Bread, rice, pasta, oatmeal, bagels, etc.Ex: Bread, rice, pasta, oatmeal, bagels, etc.

The best fuel source to build muscle The best fuel source to build muscle is foods with PROTEIN.is foods with PROTEIN. Ex: Meat (beef, pork, chicken, steak), fish, Ex: Meat (beef, pork, chicken, steak), fish,

eggs, nuts (peanuts, almonds, etc.), beans, etc.eggs, nuts (peanuts, almonds, etc.), beans, etc.

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.

MYTH: The more protein, the better!

Fact: Your body takes in as much protein as it needs and stores the rest (extra) as fat.

MYTH: Lifting weights will stunt your growth.

Fact: Your growth is determined by your genes – not lifting or non-lifting.

They may break a bone or do damage to the growth center of the bone