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Muscular Strength Muscular Endurance & Training Principles

Muscular Strength Muscular Endurance & Training Principles. 5- Health Related Fitness Areas. 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,

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Muscular Strength Muscular Endurance & Training Principles

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  1. Muscular Strength Muscular Endurance & Training Principles

  2. 5- Health Related Fitness Areas

  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 Examples Anaerobic Exercise – brief high-energy expenditure, Strength activities

  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 • Strength is developed using lower reps, & heavier weights

  8. Muscular Endurance • The ability of a muscle to contract over a extended period of time • Endurance is built by light weights and more repetitions

  9. 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 Muscular vs. Cardio Endurance

  10. Proper Pace for Lifting • 2 seconds to lift/exert 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. Get the benefits of both in a workout FITT Formula Strength F- 3 days a week I- 40-55 % IRM T- 1-2 sets,11 reps T-Resistance training 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 Endurance 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. Strength Endurance

  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 theexercise.

  15. S - Specificity Example: Using theplatform 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. T-Train & Maintain Maintain After you have developed your fitness routine you must keep your fitness levels up.

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