1 / 23

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,

aram
Télécharger la présentation

Muscular Strength Muscular Endurance & Training Principles

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. 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.

More Related