1. Muscular Strength Muscular Endurance & Training Principles

2. 5- Health Related Fitness Areas PHYSICAL HEALTH CardioFlexibility Muscular Endurance Muscular Strength Body Comp

3. 3-Types of Muscles

4. 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

5. Types of Skeletal Muscles Fast Twitch Anaerobic Exercise – brief high-energy expenditure, Strength activities Examples

6. Slow Twitch Examples Aerobic Activities- activities that are prolonged and require constant oxygen….endurance activities

7. 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

8. 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

9. 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

10. 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

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

12. 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 11-25 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- 40-55 % IRM T- 1-2 sets,11 reps T-Resistance training

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

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

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

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

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

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

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

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

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

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

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