Muscular Fitness: A Vital Link to Health and Quality of Life Photographed by: UC-Berkeley http://www.blogfucker.com/junk/monkey_weightlifting.jpg http://pe.berkeley.edu/images/act.jpg Darren Clay 10th Grade Photographed by: Blueavitar

Muscular Fitness Leads to Endless Possibilities Photographed by: TeamSugar http://www.pcurtis.com/gallery/pressupw.jpg-push up http://images.teamsugar.com/files/upl1/0/6066/38_2008/weights.jpg- pull back http://www.regentsquare.com/Adver/East_End_Fitness/weights.jpg- weights Photographed by: HomeMuscle Photographed by: Criticalbench Photographed by: Bitcomet

The Whole is Equal to the sum of its Parts Flexibility Speed Muscular Endurance Power Agility Muscular Strength Balance Muscular Fitness

Have you ever wondered what your muscles are made of?

MUSCLE COMPOSTION Muscle Structure Slow Twitch Fibers- contract slowly and are slow to fatigue Each muscle contains thousands of spaghetti-like muscle fibers Fast-Twitch Fibers- contract quickly and are fast to fatigue MUSCLE COMPOSTION

Primary COMPONENTS… http://www.usna.edu/Admissions/images/crunch.jpg Photographed by: HydroPhysio Primary COMPONENTS… http://www.usna.edu/Admissions/images/crunch.jpg http://www.demlabs.com/images/home_pic.jpg http://www.bookofjoe.com/images/2008/06/13/3fegegrta.jpg Photographed by:USNA Photographed by: Criticalbench

Factors Influencing Strength Muscular Strength …Strength is defined as the maximal force that can be exerted in a single voluntary contraction Factors Influencing Strength Gender Body Fat Muscle Size Age Photographed by: Dalplex

Do You Have the Ability to Persist??? Muscular Endurance ….Muscular Endurance is defined as the repetition of submaximal contractions or submaximal holding time. Utilizes muscles with aerobic capabilities Requires continuous source of energy http://www.insightempire.com/endurance-training/endurance%20training.JPG Enhances aerobic enzymes Photographed by: Insight Empire Do You Have the Ability to Persist???

Range of Motion is Essential! Flexibility is the range of motion through which the limbs are able to move Reduces tightness and discomfort Photographed by: Orchid.com FLEXIBILITY Reduces muscle soreness Reduces risk of injury http://images.google.com/imgres?imgurl=http://azurehat.com/scrapbook/hello/2245815/1024/orchid-flexibility-ad-2005.09.04-19.19.50.jpg&imgrefurl=http://azurehat.com/scrapbook/&usg=__pCB7L5Bd1PIjGgK8n6UmKwWN1rw=&h=792&w=1024&sz=167&hl=en&start=6&um=1&tbnid=gIzFUYlifL2xAM:&tbnh=116&tbnw=150&prev=/images%3Fq%3Dflexibility%26um%3D1%26hl%3Den%26rlz%3D1T4ADBF_enUS312US312%26sa%3DN http://www.stretchaflex.com/images/Stretching%20and%20flexibility.jpg http://images.google.com/imgres?imgurl=http://www.omnifitness.com/images/cat_flex.jpg&imgrefurl=http://www.omnifitness.com/products/product_cat.cfm%3FID%3D63&usg=__aL2OjekWohkoVmT-ZrUwAa8Ae3M=&h=340&w=340&sz=14&hl=en&start=48&um=1&tbnid=Uy_iLfKu6JmqNM:&tbnh=119&tbnw=119&prev=/images%3Fq%3Dflexibility%26start%3D36%26ndsp%3D18%26um%3D1%26hl%3Den%26rlz%3D1T4ADBF_enUS312US312%26sa%3DN Range of Motion is Essential! Photographed by: StretchaFlex

OTHER COMPONENTS… Photographed by: TopicSites Photographed by: Eite Feet http://www.elitefeet.com/wp-content/uploads/usain-bolt-200-record.jpg http://www.topicsites.com/health-fitness/woman-weights.jpg http://www.cuttingedgeathletics.com/images/IMG_3915.JPG Photographed by: The Cutting Edge

“Speed may be the most exciting ingredient in sport” Movement Time Reaction Time SPEED Photographed by: Associated Press SPEED http://www.davistrainingsystems.com/images/pics/40yarddashstance.jpg http://blog.nj.com/rutgers_football/2008/02/medium_NFL%20Combine%20Football.JPG “Speed may be the most exciting ingredient in sport” Photographed by: Davis Training Systems

POWER POWER FORCE DISTANCE TIME Photographed by: Sportz Fun TIME http://sportzfun.com/photos/albums/gridiron/football_tackle_head_clash.jpg http://www.theage.com.au/ffximage/2005/03/08/Lance_Armstrong_wideweb__430x296.jpg http://www.criticalbench.com/images/lauraphelps.jpg Photographed by: William Fotheringham POWER Photographed by: Critical Bench

What additional components lead to Muscular Fitness??? http://www.letcomcentre.ie/programme/images/CircuitsSmall.gif Photographed by: LCC

AGILITY Factors of Agility Strength Speed Balance Coordination Agility is the ability to change position and direction rapidly, with precision and without loss of balance AGILITY Factors of Agility Coordination Balance Speed Strength Photographed by: CCFFM http://media.vstall.co.uk/football/Football_Fitness/Agility_Training_Ladders_400_00013184.jpg http://www.ccffm.net/CCFFM/bar.jpg Photographed by: Maudesport Clubline

Balance Ability to maintain balance while stationary Static Ex. Diving, Gymnastics, Mountain Climbing Dynamic Ability to maintain equilibrium while in motion Ex. Ballet, Basketball, Football Photographed by: Michael Krouskop http://sdc.lboro.ac.uk/smaller_images/gymnastics-24.11.04.loughborough.uk634.jpg http://forum.belmont.edu/umac/gymnastics.JPG http://nbasketball.ucoz.com/nbasketball/t1_nate.robinson.jpg http://www.shanturiadancetheatre.com/userimages/ballet.jpg Photographed by: Ball2Life Photographed by: Shanturia

What are the types of Training? http://img.quamut.com/chart/551/01WTB.jpg Photographed by: Quamut

As adaption to loading takes place, more load must be added. For improvements to take place, workloads must impose an overload on the body system. Improvements are related to the intensity, duration, and frequency of training. As adaption to loading takes place, more load must be added. Overload Training Photographed by: Sullivan http://www.body-builders.com/images/Body-Solid_Leg_Press_Hack_Squat.jpg Photographed by: Sullivan

Strength Training Strength Training involves high resistance and low repetitions and leads to… Photographed by: Happy Hour Valley Increased contractile protein Tougher connective tissue Reduced inhibitions Contractile efficiency Increase in muscle fibers Increase in muscle mass http://www.body-perfect-fitness.com/images/PersonalTrainerExerciseBall2.jpg Photographed by: Body Perfect Fitness, Inc.

Endurance Training Endurance Training involves low resistance and high repetitions and leads to… Changes in muscle fiber types More efficient contractions Increased capillaries Increased mitochondrial density Increased Aerobic enzymes Photographed by: Inside-Out-Fitness http://magazine.stack.com/Content/Site012/Articles/10_01_2008/BicepCurljpg_00000007336.jpg http://www.inside-out-fitness.com/images/exercises/combo_lung_bicep_curl.jpg Photographed by: Josh Staph

What are the Methods of Training? http://www.fastfunfitness.com/coedfitpix/circuit02.jpg Photographed by: Fun Fast Fitness

Photographed by: MaxLifestyle Isometric Training Isometric training involves the static contraction of a muscle without any visible movement in the angle of the joint. Photographed by: Richard Lauro The joint and muscle are either worked against an immovable force or are held in a static position while opposed by resistance . http://www.sports-injury-solutions.com/images/leg-1.jpg http://www.nba.com/media/warriors/damp01.jpg http://www.abc-of-fitness.com/info/isometric-exercises.asp Photographed by: Tom Abdenour Exercises involve the body’s own muscle, structural items, or free weights.

Isotonic Training Photographed by: DK Images In an isotonic contraction, tension remains unchanged and the muscle's length changes. Concentric-a shortening contraction Eccentric- a lengthening contraction http://www.imwellness.com/pro%20ankle%20tam.jpg http://www.dkimages.com/discover/previews/912/50407446.JPG Photographed by: IM Wellness

TRAINING=SUCCESS!!! http://www.weightbelts.org/images/weight_lifting/weight_lifting_250x251.jpg Photographed by: Alex

Isokinetic training Photographed by: NCPAD Photographed by: NCPAD Isokinetic Training exercises overloads the muscles with a near maximal contraction throughout the range of motion and control the speed of contraction http://www.exerciseandleisure.com/images/tsrle382.jpg http://www.ncpad.org/get/VirtualTour/ShoulderPress/ShoulderPressDemo1.jpg http://www.athleticquickness.com/images/sce/muscle_chart.jpg Photographed by: TuffStuff Photographed by: Jesper Anderson

Prescriptions for Muscular Strength http://ifnhh.massey.ac.nz/sportexercise/images/ex-cycle.jpg Photographed by: Massey Univ.

Repetitions is defined as the number of times that a person repeats a strength exercise before resting Lifters should use a resistance that they cannot lift more than 10 to 12 times Repetitions Anything between 10 and 12 reps yields success, as long as each is the maximal number of repetitions possible Move the weight at a slow to moderate rate, always maintaining control http://www.criticalbench.com/images/exercise-repetitions.jpg http://www.criticalbench.com/images/increase-bench_press.jpg Photographed by: Critical Bench Photographed by: Critical Bench

SETS At least three sets of 10 repetitions yields success For strength training, lifters should allow 2 to 3 minutes between each set http://www.academybjj.com/Adult%20Pics/CompleteWeightSets.jpg http://www.bodybuildingtoday.com/bodybuilding/wp-content/uploads/2008/11/1-rep1.gif http://gymratz.co.uk/weight-training-gym-equipment/usrimage/cat1132.jpg For muscular endurance, lifters should allow 1 minutes between sets Photographed by: NTMMA Inadequate rest will diminish strength gains!!!

Basic Prescription for Strength: 3 times per week (every other day) Frequency refers to the number of times per day or week Untrained lifters can achieve maximal gains by training each muscle group 2 times a week Frequency Photographed by: GettyImages Trained lifters do best with 2 days per week Basic Prescription for Strength: Three sets of 8 to 12 reps (with slow movement and adequate recovery time) 3 times per week (every other day) http://www.mensfitness.com/2008/images/30-min-chest/1008-chest-calf-raise-2.jpg http://images.teamsugar.com/files/upl0/1/12981/03_2008/bicycle-crunches.jpg

strength enough to do the work” “Enough work to do, and strength enough to do the work” - Rudyard Kipling Clip Art- http://recsports.nd.edu/programs/fitness/Personal%20Training/Pictures/PTraining.jpg http://www.promotionfitness.org/images/AssessmentTools%20BW.jpg http://www.collegesportsscholarships.com/weight%20room.jpg http://galeriekulturistiky.webz.cz/arnold/Arnold%2021.JPG Photographed by: Michael Addicott Photographed by: RecSports

CREDITS Sources Textbook: Sharkey, Brian J.. Fitness and Health. Champaign, IL: Human Kinetics, 2007. Websites: http://www2.gsu.edu/~wwwche/ http://www.blogfucker.com/junk/monkey_weightlifting.jpg http://pe.berkeley.edu/images/act.jpg http://www.letcomcentre.ie/programme/images/CircuitsSmall.gif http://www.usna.edu/Admissions/images/crunch.jpg http://www.demlabs.com/images/home_pic.jpg http://www.bookofjoe.com/images/2008/06/13/3fegegrta.jpg http://www.insightempire.com/endurance-training/endurance%20training.JPG http://www.elitefeet.com/wp-content/uploads/usain-bolt-200-record.jpg http://www.topicsites.com/health-fitness/woman-weights.jpg http://www.davistrainingsystems.com/images/pics/40yarddashstance.jpg http://blog.nj.com/rutgers_football/2008/02/medium_NFL%20Combine%20Football.JPG http://www.cuttingedgeathletics.com/images/IMG_3915.JPG http://sportzfun.com/photos/albums/gridiron/football_tackle_head_clash.jpg http://www.theage.com.au/ffximage/2005/03/08/Lance_Armstrong_wideweb__430x296.jpg http://www.criticalbench.com/images/lauraphelps.jpg http://media.vstall.co.uk/football/Football_Fitness/Agility_Training_Ladders_400_00013184.jpg http://www.ccffm.net/CCFFM/bar.jpg http://sdc.lboro.ac.uk/smaller_images/gymnastics-24.11.04.loughborough.uk634.jpg http://forum.belmont.edu/umac/gymnastics.JPG http://nbasketball.ucoz.com/nbasketball/t1_nate.robinson.jpg http://www.shanturiadancetheatre.com/userimages/ballet.jpg http://img.quamut.com/chart/551/01WTB.jpg http://www.body-perfect-fitness.com/images/PersonalTrainerExerciseBall2.jpg http://magazine.stack.com/Content/Site012/Articles/10_01_2008/BicepCurljpg_00000007336.jpg http://www.inside-out-fitness.com/images/exercises/combo_lung_bicep_curl.jpg http://cache.gettyimages.com/xc/1749345.jpg?v=1&c=ViewImages&k=2&d=17A4AD9FDB9CF1939057D9939C83F106DCB7DC4EFFC36F135A5397277B4DC33E