Fitt/Theories/Muscular strength Corning union high school physical education

Muscular strength Definition: The ability of a muscle to exert force. Strength is measured as the amount of force a muscle can produce one time.

STRENGTH TRAINING TERMINOLOGY Repetitions- Number of times an exercise is completed without a break. Sets- The number of groups of repetitions of a particular exercise. Example: 3 Sets of 8 repetitions Rest-The time necessary for muscle to recover after periods of overload ( A SET). Load- the amount of weight lifted for each repetition. Isometric- When there is tension in the muscle, but no change in the muscle length. Concentric- When the muscle shortens during contraction. Eccentric-When the muscle lengthens during contraction.

FITT FITT stands for: F- Frequency I- Intensity Time T- T- Type

Frequency F-Frequency: How often? Frequency answers the question “how often an activity is performed” Examples: 3 days a week, 5 days a week

Intensity I-Intensity: How hard? Intensity answers the question “how hard is the person working?” & How heavy is the load? Examples: body weight, 20 pound weights, 50 lbs.

Time T-Time: How long? How many sets and repetitions (reps) Time for Muscular Strength answers the question “how many sets and reps for each exercise?” Examples: 2 sets of 8 repetitions ( 2 x 8), 4 sets of 4 repetitions (4 x 4)

Type T-Type: What kind ?: Type answers the question “what kind of activities is the person doing”

3 Fitness Theories Theory of Progression Slowly adding to your program * Progressive resistance (slowly adding weight) * Adding 5 lbs. at a time * After 6 weeks add another set *After 6 weeks add another day during the week

3 Fitness Theories Theory of Overload Increase the weight by 5 lbs. Doing more than usual Increase the weight by 5 lbs. Add another set Add another day of lifting during the week

3 Fitness Theories Theory of Specificity Completing certain activities to enhance a certain component of fitness * Lifting 80 to 100% of your One repetition maximum * Heavier weight & fewer repetitions

The target is what you are aiming for as you become more experienced Threshold/Target The threshold is the starting point, like the “threshold” or entryway of a door The target is what you are aiming for as you become more experienced

MUSCULAR STRENGTH The ability of a duce one time. Definition: The ability of a muscle to exert force. Strength is measured as the amount of force a muscle can produce one time. The ability of a duce one time. Frequency: Threshold: 3 days per week Target: Every other day Intensity: *80 to 100% of your maximum effort. *Lift heavy weight with fewer repetitions. *Loads increased gradually (Progression-Progressive Resistance) Time: 1 to 3 Sets of 3 to 8 reps 3 to 4 Sets of 1 to 4 repetitions Type: * Body Weight Exercises *Weight Training (Olympic weights, resistance machines, free weights) * Using weighted objects.

Types of MUSCULAR STRENGTH workouts

WEEKS SEVEN, EIGHT, AND NINE WEEKS ONE, TWO, AND THREE   Monday Wednesday Friday Exercise Load Sets Repetitions Squats BW-bodyweight 2 4 BW 2 X 4 Push-ups Split Squats Front Pedestal 30 sec. WEEKS FOUR, FIVE, AND SIX   Monday Wednesday Friday Exercise Load Sets Repetitions Squats BW-bodyweight 2 5 BW 2 X 5 Push-ups Split Squats Front Pedestal 35 sec. WEEKS SEVEN, EIGHT, AND NINE   Monday Wednesday Friday Exercise Load Sets Repetitions Squats BW-bodyweight 3 4 BW 3 X 4 3 X 4 Push-ups Split Squats Front Pedestal 40 sec.