Muscle FitnessMuscle Fitness

Muscular Strength

Muscular Endurance&

Training Principles

5- Health Related Fitness Areas5- Health Related Fitness Areas

Cardio

Flexibility

Muscular Endurance

MuscularStrength

BodyComp

PHYSICAL HEALTH

3-Types of Muscles

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

Types of Skeletal Muscles• Fast Twitch

Anaerobic Exercise – brief high-energy expenditure, Strength activities

Examples

Slow Twitch

Examples

Aerobic Activities- activities that are prolonged and require constant oxygen….endurance activities

Muscular StrengthMuscular Strength

Amount of force a muscle can Amount of force a muscle can exert one timeexert one time

Strength is developed using Strength is developed using

lower reps, & heavier weightslower reps, & heavier weights

Muscular EnduranceMuscular Endurance

The ability of a muscle to The ability of a muscle to contract over a extended period contract over a extended period of timeof time

Endurance is built by light Endurance is built by light weights and more repetitionsweights and more repetitions

Muscular vs. Cardio EnduranceMuscular vs. Cardio EnduranceMUSCULARMUSCULAR

The ability of a The ability of a muscle to contract muscle to contract over a extended over a extended period of timeperiod of time

Endurance is built Endurance is built by light weights by light weights and more and more repetitionsrepetitions

Cardiovasular FitnessCardiovasular Fitness

Heart/lungs/blood Heart/lungs/blood vessels working vessels working together, when one together, when one exercisesexercises

Proper Pace for LiftingProper Pace for Lifting2 seconds to lift/exert force2 seconds to lift/exert force

3 seconds to lower/release force3 seconds to lower/release force

Proper BreathingProper BreathingYou should You should EXHALEEXHALE when when lifting/exerting lifting/exerting forceforce

You should You should INHALEINHALE when when lowering/releasing lowering/releasing forceforce

F.I.T.T. (Principle)F.I.T.T. (Principle)Recipe to get the most from exerciseRecipe to get the most from exercise

Frequency

Intensity

Time

Type

F- 2-3 days a week (non F- 2-3 days a week (non consecutive days)consecutive days)I-40-80% 1 RM, 8 + repsI-40-80% 1 RM, 8 + repsT-1-2 sets 3-12 repsT-1-2 sets 3-12 repsT-Resistance training w/free T-Resistance training w/free weights/machinesweights/machines

F-3-6 days a weekI-20-55% IRMT-1-3 sets of 11-25 repsT-resistance training w/resistance machines, Plyo Balls, Rx balls, trunk extensions.

Get the benefits of both in a workout

Strength

Endurance

Strength Endurance

F- 3 days a week

I- 40-55 % IRM

T- 1-2 sets,11 reps

T-Resistance training

Training PrinciplesTraining Principles

S- Specificity

P- Progression

O- Overload

R- Reversibility

T- Train & Maintain

S - SpecificityS - Specificity

Only the muscles or body systems being worked

benefit from the exercise.

S - SpecificityS - SpecificityExample: Using the platform

shoes to help strengthen your gastrocnemius to help

you jump higher.

P - ProgressionP - Progression

In order to improve, people should

gradually increase the physical activity.

P - ProgressionP - ProgressionExample: Start off with doing

one level of stairs and then progress to doing two levels.

O - OverloadO - Overload

To improve the fitness component, the body must work above your normal

level.

O - OverloadO - OverloadExample: You must increase

the repetitions, weight or frequency of the activity.

R - ReversibilityR - Reversibility

Reversibility means, “Use it

or lose it.”

R - ReversibilityR - Reversibility Example: If you stop

running three days a week your body will start to reverse back to the original level.

T-Train & MaintainT-Train & Maintain

Training

You must develop your fitness routine first.

T-Train & MaintainT-Train & MaintainMaintain

After you have developed your fitness routine you must keep

your fitness levels up.