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PEAC 1001:

PEAC 1001:. Concepts 8 and 9 Quiz 1. PEAC1001 Lecture 4. Active Aerobics, Sports, and Recreational Activities Muscle Fitness and Resistance Exercise. Concept 8 Aerobic Activities Sports Recreation Activites. Concept 9 Muscle Physiology Muscle Contractions Types of Strength

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PEAC 1001:

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  1. PEAC 1001: • Concepts 8 and 9 • Quiz 1

  2. PEAC1001 Lecture 4 Active Aerobics, Sports, and Recreational ActivitiesMuscle Fitness and Resistance Exercise

  3. Concept 8 Aerobic Activities Sports Recreation Activites Concept 9 Muscle Physiology Muscle Contractions Types of Strength Ergogenic Aids Outline and objectives

  4. Vigorous Aerobic Activities • At least _________ • Significantly elevate the heart rate • Walking • Jogging/Running • Aerobic Dance • Cycling • Swimming • Cross-Country Skiing • _______________

  5. Vigorous Sport Activities • Similar intensity to vigorous aerobics • _________ activities that have an organized set of rules. • Basketball • Tennis • Soccer • Flag Football

  6. Vigorous Recreation Activities • Activities done during leisure time that do not meet the characteristics of sports. • Can include ______ ____________ • Cycling • Jogging • Skiing • Mountain biking • Hiking • Surfing • Snowboarding • Skateboarding

  7. Resistance exercise fitness pyramid

  8. Muscle • Muscle belly • Fasciculus • Sarcolemma • Sarcoplasm • Myofibril

  9. Muscle physiology Z -disks H- zone M –line I-band *Test material?

  10. Type I fibers ______________ High endurance  aerobic Stain dark Types II fibers ______________ Explosive power  anaerobic Stain light Muscle fiber types

  11. Anaerobic • Weight lifting is typically anaerobic in nature • Does not require a large supply of oxygen • Exercises are generally quick

  12. True or false? • Strength training makes you move more slowly • Women will become masculine-looking if they lift weights • Soreness is due to an excessive buildup of lactic acid in the muscles • Only if performed correctly, lifting weights will promote flexibility FALSE FALSE FALSE TRUE

  13. Muscle contraction terms • Isotonic – contraction that causes muscle to change length • ________– lengthens • Concentric - shortens • Isometric – contraction where muscle _______________________, static • Isokinetic– contraction caused by a machine that controls resistance and movement velocity

  14. Muscle terms • Origin • Where the muscle begins • Insertion • Where the muscle attaches

  15. Training methods • Progressive Resistance Exercise (PRE) – resistance exercises performed in order to build muscle • Plyometrics – training technique that uses movement to improve explosive power • Calisthenics – source of resistance comes from one’s body weight

  16. Types of strength • Absolute strength: Amount of force one can exert • Relative strength: Amount of force one can exert relative to their body weight Weightlifting leads to: hypertrophy

  17. Relative strength WEIGHT LIFTED = RELATIVE STRENGTH BODY WEIGHT Who’s relatively stronger? a) 250 lb. person who can lift 200 lbs? (200/250=0.8) b) 150 lb. person who can lift 175 lbs? (175/150=1.17)

  18. Absolute Strength • Who’s stronger? • a) 250 lb. person who can lift 200 lbs? • b) 150 lb. person who can lift 175 lbs? • 200>175

  19. F = every other day I = 80% 1RM T = 3 sets to failure T = targeted muscle groups FITT for building muscle

  20. F = every other day I = moderate (50-65% 1RM) T = high sets, high reps T = targeted muscle groups FITT for endurance

  21. F = every other day I = 60-70% 1RM T = 2-3 sets, 8-15 reps T = all major muscle groups FITT for muscle maintenance

  22. Ergogenic aids • Substances, strategies, and/or treatments used with the aim of improving performance

  23. Effectiveness • Definitely can work • _____________ consequences are significant (drugs, supplements, extreme training) • Expensive • Easily available

  24. Question #1 What type of muscle movement occurs when the muscle lengthens? • Concentric • Eccentric

  25. Question #2 PRE stands for: • Progressive Relaxation Exercise • Primary Resistance Exercise • Progressive Resistance Exercise

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