Muscle FitnessMuscle Fitness
Muscular Strength
Muscular Endurance&
Training Principles
5- Health Related Fitness Areas5- Health Related Fitness Areas
Cardio
Flexibility
Muscular Endurance
MuscularStrength
BodyComp
PHYSICAL HEALTH
3-Types of Muscles
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
Types of Skeletal Muscles• Fast Twitch
Anaerobic Exercise – brief high-energy expenditure, Strength activities
Examples
Slow Twitch
Examples
Aerobic Activities- activities that are prolonged and require constant oxygen….endurance activities
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
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
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
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
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
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
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
Training PrinciplesTraining Principles
S- Specificity
P- Progression
O- Overload
R- Reversibility
T- Train & Maintain
S - SpecificityS - Specificity
Only the muscles or body systems being worked
benefit from the exercise.
S - SpecificityS - SpecificityExample: Using the platform
shoes to help strengthen your gastrocnemius to help
you jump higher.
P - ProgressionP - Progression
In order to improve, people should
gradually increase the physical activity.
P - ProgressionP - ProgressionExample: Start off with doing
one level of stairs and then progress to doing two levels.
O - OverloadO - Overload
To improve the fitness component, the body must work above your normal
level.
O - OverloadO - OverloadExample: You must increase
the repetitions, weight or frequency of the activity.
R - ReversibilityR - Reversibility
Reversibility means, “Use it
or lose it.”
R - ReversibilityR - Reversibility Example: If you stop
running three days a week your body will start to reverse back to the original level.
T-Train & MaintainT-Train & Maintain
Training
You must develop your fitness routine first.
T-Train & MaintainT-Train & MaintainMaintain
After you have developed your fitness routine you must keep
your fitness levels up.