Title: Muscular Fitness is an individual
1Muscular Fitness is an individuals combination
of
- Muscular Strength
- Muscular Endurance
- Flexibility
2Muscular Strength
- The maximum force that can be generated by a
specific muscle or muscle group one time.
3Muscular Endurance
- The ability of a muscle group to execute repeated
contractions (perform work) over a sufficient
time period to cause muscular fatigue.
4Power
- The ability to do strength performance with
speed. -
5Benefits 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
6What are some myths about strength training?
Fitness for Life
7- Myth strength training makes females look more
masculine - Fact female hormones prevent overdevelopment
8- Myth strength training makes you muscle bound
- Fact proper training, including flexibility
exercises, improves functioning
9MUSCLE FIBER TYPES
- FAST TWITCH
- Fast Contraction
- High Power
- Low Endurance
- Less Oxygen Dependant
- SLOW TWITCH
- Slow Contraction
- Low Power
- High Endurance
- Uses Oxygen
10Are these athletes likely to have mostly fast
twitch or slow twitch muscle fibers?
11Muscle
- 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.
12MUSCLE ACTION
CONCENTRIC - MUSCLE SHORTENS
(force is greater than
resistance) ISOMETRIC - MUSCLE LENGTH DOES NOT
CHANGE (force resistance) ECCENTRIC - MUSCLE
LENGTHENS (force is
less than resistance)
13WHAT IS PROPER TECHNIQUE?
WARM-UP
Controlled Smooth Movements
SPOTTER
FULL RANGE OF MOTION
Proper Amount of WEIGHT
Adjust machine to fit
14WHY IS TECHNIQUE IMPORTANT?
GET DESIRED RESULTS
AND
AVOID INJURIES
15WHY 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
16OVERLOAD PRINCIPLE The body will respond by
getting stronger when increased demands are
placed upon it.
17PRINCIPLE OF PROGRESSION
Start out slowly with lighter weights and easier
workouts.
Increase the weights and intensity as the body
gets stronger.
18PRINCIPLE OF SPECIFICITY
The body adapts specifically to the demands
placed upon it.
Angle
Force
Speed
19Terms
- Strength Training
- Use of resistance methods used to increase ones
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
20HOW MUCH WEIGHT?
SETS?
REPETITIONS?
21Weight, 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)
22WHAT ARE YOUR GOALS? There are many fitness
training programs available. This is very
generic, but it is a start for a beginner.
MUSCULAR ENDURANCE AND TONING 2-3 SETS OF 10-15
REPS
STRENGTH AND SIZE 3 SETS OF 6-8 REPS
23Fitness 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.
24Fitness 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
25Fitness 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
26Fitness 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
27Negative 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!
28What are plyometric exercises?
29- a quick stretch followed by a strong muscle
contraction
30REST AND RECOVERY
48 HOURS TO REBUILD AND GET STRONGER
31FITT Principal
- The FITT Principle still applies to all types of
muscular fitness training! - Frequency
- Intensity
- Time
- Type
32TRAPEZIUS
DELTOID
LATISIMUS DORSI
PECTORAL
TRICEPS
BICEPS
GLUTEUS MAXIMUS
ABDOMINALS
HAMSTRINGS
QUADRICEPS
CALF
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