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Muscular Strength, Endurance & Flexibility Chps. 5 & 6

Muscular Strength, Endurance & Flexibility Chps. 5 & 6. www.wou.edu/~timkeng for notes. What do you want…. To be like at 65, 70, 75 years of age? Think health!! Share with a neighbor!. What do you want to be like?. http://www.nationalmastersnews.com/. What are some….

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Muscular Strength, Endurance & Flexibility Chps. 5 & 6

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  1. Muscular Strength, Endurance & FlexibilityChps. 5 & 6 www.wou.edu/~timkeng for notes

  2. What do you want…. • To be like at 65, 70, 75 years of age? • Think health!! • Share with a neighbor!

  3. What do you want to be like? • http://www.nationalmastersnews.com/

  4. What are some… • Fears of the elderly? • Loss of independence • Due to…. • Lack of strength & flexibility

  5. Osteoporosis

  6. Incorrect and Correct Pelvic Alignment

  7. Muscular Strength, Endurance & Flexibility • Muscular strength • Exerting maximal force for one repetition • Examples in real life (not wt. room)??? • Muscular endurance • Exerting submaximal force for multiple repetitions • Examples in real life??? • Flexibility • Range of motion of a joint • Examples in real life???

  8. More terms… • Concentric (bicep, hamstrings) • Shortening or contracting the muscle • Eccentric (tricep, quadricep) • Elongating the muscle • Agonist (bicep, low back) • Prime mover • Antagonist (tricep, abdominals) • Opposite side of prime mover

  9. More terms… • Hypertrophy • Increase in muscle size • Atrophy • Decrease in muscle size

  10. Changes in body composition as a result of a combined aerobic and strength-training program

  11. More terms… • Slow-twitch muscle • Does better with longer distance / more repetitions • Dark meat – aerobic • Fast-twitch muscle • Responds quickly – short duration • White meat - anaerobic

  12. Muscular Strength, Endurance & Flexibility • How do we get that? • F.I.T.T. - Dependent on goals • Frequency (how often) • Intensity (how hard) • Time (how long) • Type (what activity) • Principle of Overload • Principle of Specificity

  13. Practical Application • Training for balance • Both side of the body – agonist & antagonist • Training smart • Work hard &recover & eat healthy • No steroid use • Questions?????

  14. Reflection Assignment • You set a goal in the 3rd week of class (Chp. 2). This current assignment will be a reflection of your progress toward that goal and either a reaffirmation or revision of that goal, or the establishment of a new goal. • This assignment should be word processed. • DUE DATE: Week of May 31st to your lab instructor

  15. Reflection Assignment 1. Statement of your original goal. 2. Statement of the baby steps you outlined for your original goal. 3. Reflection on the progress toward this goal. If you did make progress, what was it and why. If you did not make progress toward this goal, please detail why. 4. Goal reaffirmation or goal change: (1 of the 3) • Provide a statement of reaffirmation toward your original goal (and explain why you are keeping this goal) OR • Revise your original goal and provide rationale for this change OR • Create a new goal and provide rationale for this change. 5. Goal baby steps. What are 3 baby steps you need to take in order to make progress toward the goal established in #4.

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