Personal Fitness II The Muscle Groups

1. Personal Fitness IIThe Muscle Groups Images borrowed from Strength Training Anatomy by Frederic Delavier

2. Things To Do • Take a workout folder • Write your first and last name on the folder tab • Take a muscle group sheet and write your first and last name on the top of the sheet. • Take a copy of Class Expectations, read, and place inside your folder. Images borrowed from Strength Training Anatomy by Frederic Delavier

3. Language of Lifting • Kinesiology- • Study of muscles and their movement Images borrowed from Strength Training Anatomy by Frederic Delavier

4. Language of Lifting • Fast twitch- • refers to muscle cells that fire quickly and fatigue quickly are utilized in anaerobic activities like sprinting and power lifting Images borrowed from Strength Training Anatomy by Frederic Delavier

5. Pectoralis Major • Pectoralis Major- Clavicular part Incline Press Images borrowed from Strength Training Anatomy by Frederic Delavier

6. Language of Lifting • Forced Repetitions- • Assistance to perform additional reps of an exercise when muscles can no longer complete movement on their own. Images borrowed from Strength Training Anatomy by Frederic Delavier

7. Language of Lifting • Muscle balance- • Balance the program to include opposing muscle groups Images borrowed from Strength Training Anatomy by Frederic Delavier

8. Deltoideus • Anterior Part • Posterior Part • Middle Part Back Press Images borrowed from Strength Training Anatomy by Frederic Delavier

9. Coracobrachialis • Triceps Brachii Bench Press Images borrowed from Strength Training Anatomy by Frederic Delavier

10. Law of Diminishing Returns • After five sets the curve flattens out and you get less for your efforts • In beginning a program you should do one to three sets per exercise Images borrowed from Strength Training Anatomy by Frederic Delavier

11. Training Plateaus • Insufficient sleep • Over training • Inadequate recovery • Nutritional deficiencies • Lack of imagination Images borrowed from Strength Training Anatomy by Frederic Delavier

12. Triceps Brachii • Medial Head • Long Head Triceps Extension Images borrowed from Strength Training Anatomy by Frederic Delavier

13. Deltoideus Anterior Part • Biceps Brachii • Brachialis Curls Images borrowed from Strength Training Anatomy by Frederic Delavier

14. Gain in Strength • It takes approximately 8-12 weeks to achieve gains in strength Images borrowed from Strength Training Anatomy by Frederic Delavier

15. Biceps femoris-long head-short head • Semimembranosus Leg Curls Images borrowed from Strength Training Anatomy by Frederic Delavier

16. Quadriceps femoris • Vastusmedialis • Vastusintermedius • Vastuslateralis • Rectus femoris • Biceps femoris • long head • Gluteus maximus Leg Press Images borrowed from Strength Training Anatomy by Frederic Delavier

17. Quadriceps femoris • vastuslateralis • vastusintermedius • rectus femoris • vastusmedialis • Gluteus medius • Gluteus maximus Squats Images borrowed from Strength Training Anatomy by Frederic Delavier

18. Muscular strength • 1RM to 3RM = Neuromuscular strength • 4RM to 6RM = Maximum strength by stimulating muscle hypertrophy • 6RM to 12RM = muscle size with moderate gains in strength • 12RM to 20RM = muscle size and endurance Images borrowed from Strength Training Anatomy by Frederic Delavier

19. Weight Training Programs Images borrowed from Strength Training Anatomy by Frederic Delavier

20. Load Repetitions Images borrowed from Strength Training Anatomy by Frederic Delavier

21. Weight training programs Images borrowed from Strength Training Anatomy by Frederic Delavier

22. Weight training programs Images borrowed from Strength Training Anatomy by Frederic Delavier

23. Weight training programs Images borrowed from Strength Training Anatomy by Frederic Delavier

24. Weight training programs Images borrowed from Strength Training Anatomy by Frederic Delavier

25. Gluteus maximus • Semitendinsus • Semimbranosus • Longissimusthoracis Back Extension Images borrowed from Strength Training Anatomy by Frederic Delavier

26. Rectus abdominis • Obliquusexternusabdominis • Tensor fasciae latae Crunches Images borrowed from Strength Training Anatomy by Frederic Delavier

27. Rectus abdominis • Obliquusexternusabdominis Sit-Ups Images borrowed from Strength Training Anatomy by Frederic Delavier

28. Quadriceps femoris • vastuslateralis • vastusintermedius • retusfemoris • vastusmedialis • Gluteus maximus Lunges Images borrowed from Strength Training Anatomy by Frederic Delavier

29. Trapezius,lower portion • Latissimusdorsi • Rhomboid • Bicep Brachii Back Lat Pulldowns Images borrowed from Strength Training Anatomy by Frederic Delavier

30. Order of exercise • Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps) Images borrowed from Strength Training Anatomy by Frederic Delavier

31. An Ideal exercise program • Incorporate aerobic activity • Resistance training • Flexibility exercises Images borrowed from Strength Training Anatomy by Frederic Delavier

32. Lifts Back • Dead lifts • Bent over rows • Lat pull overs • Lat pull downs Images borrowed from Strength Training Anatomy by Frederic Delavier

33. Lifts biceps and forearms • Barbell curl • Reverse curl Images borrowed from Strength Training Anatomy by Frederic Delavier

34. Lifts legs • Squat • Leg lunge • Leg press • Leg curl • Leg extension Images borrowed from Strength Training Anatomy by Frederic Delavier

35. Lifts shoulders • Military press-front and back • Dumbbell shrugs Images borrowed from Strength Training Anatomy by Frederic Delavier

36. Lifts chest • Bench press • Incline press Images borrowed from Strength Training Anatomy by Frederic Delavier

37. Lifts triceps • Lying triceps extension Images borrowed from Strength Training Anatomy by Frederic Delavier

38. Common Strains Chest/back Shoulders Hamstrings Quadriceps Common Sprains Shoulder Knee Wrist Ankle Types of Lifting Injuries Images borrowed from Strength Training Anatomy by Frederic Delavier

39. When you are physically fit • More likely to be at your ideal weight • More energy • Cope with stress • Less likely to be depressed • Have stronger bones • Relax and sleep well Images borrowed from Strength Training Anatomy by Frederic Delavier

40. Recovery period between sets • The aim of the recovery period between sets is to replenish the stores of ATP and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance on the Lactic Acid (LA) energy pathway in the next set. Several factors influence the recovery period Images borrowed from Strength Training Anatomy by Frederic Delavier

41. What are Steroids • Anabolic • Androgenic • Corticosteroid Images borrowed from Strength Training Anatomy by Frederic Delavier

42. Corticosteriods Are drugs used to control inflammation and are not the steroids that build muscle Images borrowed from Strength Training Anatomy by Frederic Delavier

43. Anabolic steroids • Synthetic hormones that cause the body to produce muscle and prevent muscle breakdown • In the United States it is against the law to use anabolic steroids without a prescription Images borrowed from Strength Training Anatomy by Frederic Delavier

44. Health Hazards Men Shrinking of the testicles Reduced sperm count Infertility Baldness Development of breasts Rick of prostate cancer Health Hazards women Growth of facial hair Male pattern baldness Changes in menstrual cycle Deepened voice Anabolic steroids Images borrowed from Strength Training Anatomy by Frederic Delavier

45. Water Drinking an 8-oz. Glass of room-temperature water with lemon, advises Lauren Slayton, M.S.,R.D., director of foodtrainers in New York. This helps you metabolize fat more efficiently Images borrowed from Strength Training Anatomy by Frederic Delavier