What moves us Power Point #4 Muscles What moves us Power Point #4

Muscular Fitness is an individual’s combination of: Muscular Strength Muscular Endurance Flexibility

Muscular Strength: The maximum force that can be generated by a specific muscle or muscle group 1 REP MAX MORE WEIGHT- LESS REPS

Muscular Endurance: The ability of a muscle group to execute repeated contractions (perform work) over a sufficient time period to cause muscular fatigue LESS WEIGHT – MORE REPS

Benefits 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

TYPES OF MUSCLES Smooth- involuntary; in digestive tract Skeletal- voluntary; moves and supports skeleton Cardiac- involuntary; in heart

Skeletal Muscles

Muscle Fiber Types FAST TWITCH Fast Contraction High Power Low Endurance Less Oxygen SLOW TWITCH Slow Contraction Low Power High Endurance Uses Oxygen

EXAMPLES FAST TWITCH Sprinting Speed Skating Speed Training 50 yard dash Receiver running down football field Basketball Type of exercise to activate these muscles? Anaerobic SLOW TWITCH Long distance Biking Swimming (distance relay) Mile run Walking/Jogging Cross Country Type of exercise to activate these muscles? Aerobic

Muscle Action Concentric: Muscle shortens Muscle Flexes Eccentric: Muscle Lengthens Muscle Extends Isometric: Muscle length does not change but muscle still contracted (force = resistance)

LIFTING Repetitions: Sets: Ex. 3x10, 3x5, 4x8, 2x15 A repetition is simply lifting and lowering a weight one time. Sets: In its simplest form, a set is a number of repetitions performed doing a single exercise. Ex. 3x10, 3x5, 4x8, 2x15

WHAT ARE YOUR GOALS? Strength and Size Muscular Endurance and Toning 3 sets of 6-8 reps More weight Less Reps Muscular Endurance and Toning 2-3 sets of 10-15 reps Less Weight More Reps

Proper Technique Warm Up! – muscles respond better and helps prevent injury Know the lifts you are doing! Slow and Controlled movements (weights should not “bang” on machines or be dropped) Exhale on the lift, inhale on the return to starting position (don’t hold your breath!) Use a spotter when doing free weights Your muscles should start to fatigue at the end of sets. Cool Down – stretch muscles that were worked to prevent Lactic Acid buildup

Proper Technique 48 hours rest for muscle groups Example: Lift Upper Body one day and Lower body the next day When the amount of weight or reps gets too easy, increase one or the other (Principle of Progression!)

Lifts UPPER BODY Vertical Chest Pec Fly/Rear Delt DB Incline Press Shoulder Press 2-way Delts Tricep Extension Bicep Curl Lat Pulldown (Back) Seated Row (Back) Abdominal Crunches LOWER BODY Leg Press Leg Extension Leg Curl Calf Raises Hip Abduct/Adduct

Fuel Source Most important food source of energy for your body are CARBOHYDRATES. Ex: Bread, rice, pasta, oatmeal, bagels, etc. The best fuel source to build muscle is foods with PROTEIN. Ex: Meat (beef, pork, chicken, steak), fish, eggs, nuts (peanuts, almonds, etc.), beans, etc.

What are some myths about strength training?

MYTH: Strength training makes females look more masculine.

FACT: Female hormones prevent overdevelopment.

MYTH: Strength training makes you “muscle bound”.

FACT: Proper training, including flexibility exercises, improves functioning.

MYTH: The more protein, the better!

Fact: Your body takes in as much protein as it needs and stores the rest (extra) as fat.

MYTH: Lifting weights will stunt your growth.

Fact: Your growth is determined by your genes – not lifting or non-lifting.

Why should pre-teens and teens be careful when lifting heavy weights?

They may break a bone or do damage to the growth center of the bone