1 / 20

Plan for the day

Plan for the day. Attendance Test Correction Intro to Muscular Fitness Unit Video Notes Plan for the rest of the week (testing schedule). Basics of Resistance Training. Chapter 9. Benefits of Resistance Training. Endurance Video

anoki
Download Presentation

Plan for the day

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Plan for the day • Attendance • Test Correction • Intro to Muscular Fitness Unit • Video • Notes • Plan for the rest of the week (testing schedule)

  2. Basics of Resistance Training Chapter 9

  3. Benefits of Resistance Training • Endurance Video • Resistance Training- a systematic program of exercise designed to increase an individual’s ability to resist or exert force. • Builds and tones muscle • Increase strength and bone density • Increase strength in ligaments and tendons • Increase metabolism • Reduce risk of Type 2 diabetes • Reduce risk of osteoporosis

  4. Muscular Strength and Endurance • Muscular Strength- the maximum amount of force a muscle or muscle group and exert against an opposing force. • Absolute muscular strength- the maximum amount of force you are able to exert regardless of size, age, or weight. • Relative Muscular Strength- the maximum amount of force you are able to exert in relation to your body weight.

  5. Relative Muscular Strength Relative Muscular Strength Weight lifted/Body Weight=Relative Muscular Strength Who has more relative muscular strength? Who has more absolute muscular strength?

  6. Muscular Endurance • Muscular Endurance- the ability of the same muscle or muscle group to contract for an extended period of time without undo fatigue. • Relative Muscular Endurance- the maximum number of times you can repeatedly perform a resistance activity in relation to your body weight.

  7. Progressive Resistance • According to the overload principle, to improve muscular strength and endurance, you must first overload the muscle. • Progressive Resistance- the continued systematic increase of muscle workload by the addition of more weight or resistance.

  8. Progressive Resistance • Weight training- general term applied to using weights to improve general fitness. • Weight lifting- competitive sport done by athletes on a specific program to build power and strength • Weight Lifting Clip • Bodybuilding- completive sport where muscle size and shape are more important than strength.

  9. Progressive Resistance • Strength training or Muscle Conditioning- weight training program done by athletes in competitive sports other than weight lifting. • Rehabilitation-the use of resistance training to recover from a muscular injury.

  10. Types of Muscles • Cardiac Muscle- special type of striated tissue that forms the walls of the heart. • Smooth Muscles- muscles responsible for movements of the internal organs, such as the intestines, the bronchi of the lungs, and the bladder. • involuntary • Skeletal Muscles- muscles attached to bones that cause body movement. • More than 600 • Voluntary

  11. Skeletal Muscle Diagram

  12. Skeletal Muscles • Approximately 2/3 of the muscles in your body are skeletal muscles • They account for 40% of your body weight • Work together to produce complimentary or opposing actions • Contractions- shortening of the muscle • Extension- lengthening of the muscle

  13. Muscle Contractions • Dynamic • Isotonic contraction- occurs when the resistance force is moveable (barbell). • Concentric- shorten • Eccentric- lengthen • Static • Isometric- occurs absent of any significant movement

  14. Nerves and Muscle Fiber • Nerves- pathway that carry signal from the brain to the body • Muscle fiber- specific structure in the muscle that receives this signal.

  15. How and Why Muscles Grow • Muscle Hyperplasia- an increase in the number of muscle fibers (seen only in some animals, such as cats and dogs) • Muscle Hypertrophy- a thickening of existing muscle fibers • Hypertrophy Video Clip

  16. How and Why Muscles Get Stronger • Heredity • Muscle Size • Nerve Function (resistance training improves) • Consistent training habits • Level of strength (beginners vs. experienced) • Training Intensity • Length of the Program

  17. Muscle Soreness • Micro tears- microscopic rips in the muscle fiber and surrounding tissue. • Likely to occur in negative or eccentric phase, especially when you come down too fast • Temporary oxygen deprivation • Waste buildup around the tissue causing pressure

  18. Treating Muscle Soreness • Proper warm up and cool down • Possible weight reduction • Drink plenty of water • Eat nutritious foods • Time

  19. Resistance Training Myths • Females will develop bulky muscles • Females will not develop strength • Harmful to children and teens (as young as 5 with supervision) • Older adults should not weight train • Fat turns into muscle and muscle turns into fat • Limit flexibility • Hinder athletic performance

  20. Resistance Training Equipment • Free weights • Spotter- a person who is physically able to assist with the weight • Weight Machines • Exercise bands • Plyometric Exercises • Calisthenics

More Related