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

2. 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.

3. 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.

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

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

7. 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.

8. 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)

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

10. 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

11. 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

12. 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

13. 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

14. 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.

15. Types of MUSCULAR STRENGTH workouts

16. 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.