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 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

Proper Pace for LiftingProper Pace for Lifting 2 seconds to lift/exert force2 seconds to lift/exert force

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

Proper Breathing You should EXHALE

when lifting/exerting force

You should INHALE when lowering/releasing force

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 workoutFITT Formula

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.