1. Muscles
What moves us

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

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

4. 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

5. Benefits of Muscular Fitness
Improved Body Composition
Improved Bone Density
Injury Prevention
Prevents Disease
Age Gracefully
Improved Quality of Life
Enhanced Self-Image
Livestrong.com

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

7. Skeletal Muscles

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

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

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

11. LIFTING Repetitions: Sets:
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, until the muscle being worked reaches the point of fatigue.

12. 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 reps
Less Weight
More Reps

13. TO REACH YOUR GOALS…
To achieve your training effect you must follow the Principle of Progression and the Principle of Overload
Increase weights and/or reps when your muscles have adapted to your workout!

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

15. 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!)

16. Pectorals: Chest
Biceps: Front of upper arm
Triceps: Back of upper arm
Deltoids: Shoulders
Latissimus Dorsi: Back
Trapezius: Neck
Gluteus Maximus: Butt
Quadriceps: front of upper leg
Hamstrings: back of upper leg
Calf: back of lower leg

17. Lifts UPPER BODY Lateral Raise Rear Delt/Pec Fly Vertical Chest
Overhead Press
Seated Dip
Bicep Curl
Incline Press
Pullover
LOWER BODY
Prone Leg Curl
Hip Abduct/Adduct
Leg Press
Leg Extension
Seated Leg Curl
Lower Back
Abdominal—many different work-outs
Ex) crunches, med-ball twist, etc

18. Teen & Pre-teen Lifting
Use proper weights & lifting technique
The growth plate in your bones is not fully developed yet

19. Fuel Source
The best fuel source to build muscle is foods with PROTEIN.
Examples: Meat (beef, pork), Fish, Poultry, Eggs, Nuts (peanuts, almonds, etc.), Beans.

20. What are some myths about strength training?

21. MYTH: Strength training makes females look more masculine
FACT: Female hormones prevent overdevelopment

22. MYTH: Strength training makes you “muscle bound”
FACT: Proper training, including flexibility exercises, improves functioning