Muscles What moves us Power Point #4
Muscular Fitness is an individual’s combination of: Muscular Strength Muscular Endurance Flexibility
Muscular Strength: The maximum force that can be generated by a specific muscle or muscle group 1 REP MAX MORE WEIGHT- LESS REPS
Muscular Endurance: The ability of a muscle group to execute repeated contractions (perform work) over a sufficient time period to cause muscular fatigue LESS WEIGHT – MORE REPS
Benefits of Muscular Fitness • Ability to do more work over a longer period of time • Less injury prone • Athletic performance • Ability to do more strenuous work • Less susceptible to muscular fatigue • Improved appearance
TYPES OF MUSCLES • Smooth- involuntary; in digestive tract • Skeletal- voluntary; moves and supports skeleton • Cardiac- involuntary; in heart
Muscle Fiber Types SLOW TWITCH • Slow Contraction • Low Power • High Endurance • Uses Oxygen FAST TWITCH • Fast Contraction • High Power • Low Endurance • Less Oxygen
EXAMPLES SLOW TWITCH • Long distance Biking • Swimming (distance relay) • Mile run • Walking/Jogging • Cross Country Type of exercise to activate these muscles? • Aerobic FAST TWITCH • Sprinting • Speed Skating • Speed Training • 50 yard dash • Receiver running down football field • Basketball Type of exercise to activate these muscles? • Anaerobic
Concentric: Muscle shortens Muscle Flexes Eccentric: Muscle Lengthens Muscle Extends Isometric: Muscle length does not change but muscle still contracted (force = resistance) Muscle Action
LIFTING • Repetitions: • A repetition is simply lifting and lowering a weight one time. • Sets: • In its simplest form, a set is a number of repetitions performed doing a single exercise. • Ex. 3x10, 3x5, 4x8, 2x15
WHAT ARE YOUR GOALS? • Muscular Endurance and Toning 2-3 sets of 10-15 reps Less Weight More Reps • Strength and Size 3 sets of 6-8 reps More weight Less Reps
Proper Technique • Warm Up! – muscles respond better and helps prevent injury • Know the lifts you are doing! • Slow and Controlled movements (weights should not “bang” on machines or be dropped) • Exhale on the lift, inhale on the return to starting position (don’t hold your breath!) • Use a spotter when doing free weights • Your muscles should start to fatigue at the end of sets. • Cool Down – stretch muscles that were worked to prevent Lactic Acid buildup
Proper Technique • 48 hoursrest for muscle groups • Example: Lift Upper Body one day and Lower body the next day • When the amount of weight or reps gets too easy, increase one or the other (Principle of Progression!)
Lifts LOWER BODY • Leg Press • Leg Extension • Leg Curl • Calf Raises • Hip Abduct/Adduct UPPER BODY • Vertical Chest • Pec Fly/Rear Delt • DB Incline Press • Shoulder Press • 2-way Delts • Tricep Extension • Bicep Curl • LatPulldown (Back) • Seated Row (Back) • Abdominal Crunches
Fuel Source • Most important food source of energy for your body are CARBOHYDRATES. • Ex: Bread, rice, pasta, oatmeal, bagels, etc. • The best fuel source to build muscle is foods with PROTEIN. • Ex: Meat (beef, pork, chicken, steak), fish, eggs, nuts (peanuts, almonds, etc.), beans, etc.
FACT: Proper training, including flexibility exercises, improves functioning.
Fact: Your body takes in as much protein as it needs and stores the rest (extra) as fat.
Fact: Your growth is determined by your genes – not lifting or non-lifting.