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

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
1 REP MAX
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
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

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
SLOW TWITCH
Slow Contraction
Low Power
High Endurance
Uses Oxygen

9. 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

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: 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

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. 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

14. 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. 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

17. 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.

18. What are some myths about strength training?

19. MYTH: Strength training makes females look more masculine.

20. FACT: Female hormones prevent overdevelopment.

21. MYTH: Strength training makes you “muscle bound”.

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

23. MYTH: The more protein, the better!

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

25. MYTH: Lifting weights will stunt your growth.

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

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

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