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Chapter Eight Muscular Fitness

Chapter Eight Muscular Fitness. The difference between successful people and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. Vince Lombardi. Chapter 8 Value .

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Chapter Eight Muscular Fitness

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  1. Chapter EightMuscular Fitness The difference between successful people and others is not a lack of strength, not a lack of knowledge, but rather a lack of will. Vince Lombardi

  2. Chapter 8 Value • Measurable and noticeable changes in physical appearance result from a well-planned muscular fitness program. A well-designed PFP, including muscular fitness, will help to increase strength of muscles tissue, tendons, ligments, and bones, decreasing the risk of injury. • After the age of 20, individuals lose about one-half pound of muscle per year primarily due to decreased physical activity. Weight training can help you maintain and even increase your muscle mass. • As muscular fitness increases, the effort to complete everyday tasks of carrying your books, cleaning your room, or working in the yard will require less effort.

  3. Muscular Fitness Components • Strength— maximum force against a resistance 1 time • Endurance — repeating movement over a period of time • Atrophy— wasting away or decrease in size of a body part, particularly muscles Vocabulary Objective

  4. Why Is Muscular Fitness Important? • Body appearance • Posture • Physical activity

  5. Myths about Weight Training • Muscle-bound physique • Not a good idea for females • Muscle can turn to fat Objective

  6. Muscle Fiber Composition • Slow-twitch fibers (red fibers) • constrict slowly, stay constricted the longest time • Intermediate-twitch fibers • combination of fast & slow • Fast-twitch fibers (white fibers) • contract quickly, fatigue easily Vocabulary Objective

  7. Discuss • Concentric Contraction • Eccentric Contraction

  8. Concentric Contraction • The shortening of a muscle due to contraction; also called positive work Vocabulary

  9. Eccentric Contraction • Isotonic contractions in which the muscle exerts force while the muscle lengthens; also called negative work Vocabulary

  10. Methods of Developing Muscular Fitness • Isometric exercises • Isotonic exercises • Isokinetic exercises

  11. Isometric Exercise • Contract without changing length • Least effective for strength or endurance Vocabulary

  12. Isotonic Exercise • Lengthen and shorten through full ROM • Excellent for developing muscular fitness Vocabulary

  13. Isokinetic Exercise • Overload muscle through entire ROM at a constant speed with maximum resistance Vocabulary

  14. Principle of Overload • Frequency: every other day • Intensity: resistance • Strength — 60-90% of max lift • Endurance — 30-50% of max lift • Time: • Repetition — number of times exercise is performed • Set — group of repetitions Vocabulary Objective 1 of 3

  15. Principle of Progression • Strength — 4-8 repetitions per set • Endurance — more repetitions with less weight Objective 2 of 3

  16. Weight Training Considerations • Warm up • Focus on endurance in the beginning • Check equipment • Dry your hands • Exhale when lifting, inhale when lowering • Always use proper form Objective 1 of 2

  17. Weight Training Considerations • Keep weight close to the body • Space feet shoulder-width apart • Keep proper back and hip alignment • Complete the full ROM for flexibility • Work large muscles groups first • Work muscles on both sides of a joint • Lift on a count of 2, lower on 4 Objective 2 of 2

  18. REVIEW • A muscular contraction with a barbell involving movement of a body part through a full range of motion is called an isotonic exercise. • A group of repeated movements performed continuously with a given weight load is known as a set • The procedure of increasing weight loads over several weeks is known as progression. • When you apply force against a stationary object, you are using isometric exercise.

  19. REVIEW • Slow-twitch muscle fiber contributes most to muscular endurance • When you train specifically for strength, the recommended number of repetitions is 4 to 8. • Fast-twitch muscle fibers are NOT used primarily for aerobic activities • The reason for limiting your weight training workout to three sessions per week is to give muscles time to rest.

  20. REVIEW • Muscle DOES NOT turn into fat when you stop a weight-training program. • The difference in muscular strength and muscular endurance training is the amount and number of times a weight is lifted.

  21. Study Question • True or False • Females do not develop bulging muscles or experience muscle definition as males do because of testosterone, which is the female primary sex hormone. • Isometric exercises are recommended for an older person or those with high blood pressure, since they involve no heavy lifting. False False

  22. Study Question • True or False • You should hold your breath when lifting the weight and breathe in when lowering it. • The person with more muscle looks trimmer because muscle is more dense than fat, thus taking up less space than fat. • The difference in muscular strength and muscular endurance training is in the amount and number of times a weight is lifted. False True True

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