1 / 8

NVFC Health and Wellness Resource Modules

NVFC Health and Wellness Resource Modules. FITNESS BASICS: Muscular Strength & Endurance. Muscular Strength & Endurance. Muscular Strength The maximum amount of weight a muscle can move 1 RM (repetition maximum) Muscular Endurance The number of times a muscle can contract before fatiguing.

dennis
Download Presentation

NVFC Health and Wellness Resource Modules

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. NVFC Health and Wellness Resource Modules FITNESS BASICS: Muscular Strength & Endurance

  2. Muscular Strength & Endurance • Muscular Strength • The maximum amount of weight a muscle can move 1 RM (repetition maximum) • Muscular Endurance • The number of times a muscle can contract before fatiguing

  3. Health Benefits of Strength Training • Increase energy and strength • Increases resting metabolism for weight loss • Increases and helps maintain bone density • Improve posture • Reduce low back injury

  4. Strength Training Program Components • Frequency • Intensity • Time • Type

  5. Key points to remember: Importance of neutral alignment Assess kyphosis and lordosis Consider Activities of Daily Living Train entire body Muscle gain Maximum rate is 1 - 2 lbs per month Initial rate of gain: 2 - 4 lbs in first 8 wks Guidelines and Considerations

  6. Overload & Progression Increase in resistance will cause fatigue in 30–90 sec. Increase intensity by no more than by 5-10 % 2 for 2 rule Specificity Look at desired outcome to determine reps and sets Guidelines and Considerations

  7. Exercise sequence From large to small muscle groups Speed 2-count concentric, pause, 4-count eccentric Range of motion Work through a full and pain free range Guidelines and Considerations

  8. Additional Resources • American Council on Exercise • www.ACEfitness.org • ACE Personal Trainer Manual (3rd Edition) (ISBN 13:978-1-890720-14-8; ISBN 10: 1-890720-14-3) • National Volunteer Fire Council • www.NVFC.org • Heart Healthy Firefighter Program

More Related