Muscular Strength Muscular Endurance & Training Principles

5- Health Related Fitness Areas PHYSICAL HEALTH CardioFlexibility Muscular Endurance Muscular Strength Body Comp

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 Strength Amount of force a muscle can exert one time Amount of force a muscle can exert one time Strength is developed using lower reps, & heavier weights Strength is developed using lower reps, & heavier weights

Muscular Endurance The ability of a muscle to contract over a extended period of time The ability of a muscle to contract over a extended period of time Endurance is built by light weights and more repetitions Endurance is built by light weights and more repetitions

Muscular vs. Cardio Endurance MUSCULAR The ability of a muscle to contract over a extended period of time Endurance is built by light weights and more repetitions Cardiovascular Fitness Heart/lungs/blood vessels working together, when one exercises

Proper Pace for Lifting 2 seconds to lift/exert force 2 seconds to lift/exert force 3 seconds to lower/release force 3 seconds to lower/release force

Proper Breathing You should EXHALE when lifting/exerting force You should INHALE when lowering/releasing force

F- 2-3 days a week (non consecutive days) I-40-80% 1 RM, 8 + reps T-1-2 sets 3-12 reps T-Resistance training w/free weights/machines F-3-6 days a week I-20-55% IRM T-1-3 sets of reps T-resistance training w/ resistance machines, Plyo Balls, Rx balls, trunk extensions. Get the benefits of both in a workout FITT Formula Strength Endurance Strength Endurance F- 3 days a week I % IRM T- 1-2 sets,11 reps T-Resistance training

Training Principles S- Specificity P- Progression O- Overload R- Reversibility T- Train & Maintain

S - Specificity Only the muscles or body systems being worked benefit from the exercise.

S - Specificity Example: Using the platform shoes to help strengthen your gastrocnemius to help you jump higher.

P - Progression In order to improve, people should gradually increase the physical activity.

P - Progression Example: Start off with doing one level of stairs and then progress to doing two levels.

O - Overload To improve the fitness component, the body must work above your normal level.

O - Overload Example: You must increase the repetitions, weight or frequency of the activity.

R - Reversibility Reversibility means, Use it or lose it.

R - Reversibility Example: If you stop running three days a week your body will start to reverse back to the original level.

T-Train & Maintain Training You must develop your fitness routine first.

Maintain After you have developed your fitness routine you must keep your fitness levels up.