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F.H.S. Freshmen P.E. Fitness Unit #3: Muscular Strength and Endurance

Rev:8-02 SJH. F.H.S. Freshmen P.E. Fitness Unit #3: Muscular Strength and Endurance. What is Muscular Strength?. The ability to apply a force against a resistance. Measured by performing a one rep max. What is Muscular Endurance?.

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F.H.S. Freshmen P.E. Fitness Unit #3: Muscular Strength and Endurance

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  1. Rev:8-02 SJH F.H.S. Freshmen P.E. Fitness Unit #3: Muscular Strength and Endurance

  2. What is Muscular Strength? • The ability to apply a force against a resistance. • Measured by performing a one rep max

  3. What is Muscular Endurance? • The ability to repeat muscular contractions • It is measured by repeating a muscular endurance exercises, such as push-ups or sit-ups

  4. Muscle Types • There are two types of skeletal muscle fibers, slow twitch and fast twitch • Slow Twitch - Do not produce a lot of power, but do not easily get tired • Fast Twitch - Produce a lot of power, but get tired easily • What type of athletes would rely more on fast twitch muscle fibers? • What type of athletes would rely more on slow twitch muscle fibers?

  5. Strength Training Principles • Specificity - Exercise specific to the muscles that you want to develop • Overload - Working the muscle beyond what it is used to • Reversibility - Effects of training will be lost if you stop exercising • One Repetition Max - The maximum amount of weight you can lift in a single effort

  6. Benefits of Resistance Training • Increase in Muscle Mass • Increase in the strength of Tendons • Increase in the strength of Ligaments • Increase in Bone Density • Decrease in resting Heart Rate

  7. Muscular Strength FIT Formula • Frequency: 2-3 days per week • Intensity: 50-85% of your One Repetition Maximum • Time: 3 sets of 5-8 repetitions • How does this differ from the cardiovascular endurance FIT formula?

  8. Muscular Endurance FIT Formula • Frequency: 3-6 days per week • Intensity: After reaching 15-25 repetitions with ease, increase the weight amount or type of exercise • Time: 3 sets of 15-25 repetitions

  9. Basic Muscles of the Body • We will now go over where some basic muscles are located and what they help us do

  10. Muscles of the Chest • Pectorals – Moves the Arms Forward and Inward • What exercises work to strengthen to the pectorals?

  11. Muscles of the Stomach • Rectus Abdominis - Flexes the spine • Obliques - Twist the Body

  12. Muscles of the Arm • Forearm Flexors – Twists the Forearm • Biceps – Flexes and Curls the Lower Arm • Triceps – Straightens the Arm

  13. Muscles of the Shoulder • Deltoid – Lifts the Arm to the Front, Side, and Rear • What exercises work the deltoid?

  14. Muscles of the Upper Back • Trapezius – Raises and Lowers the Shoulders • Rhomboids – Pulls the Shoulder Blades Upward and Inward • What exercises are used for these two muscles?

  15. Muscles of the Lower Back • Lats – Pulls the Arms Down and Backwards • Spinal Erectors – Straightens the Back • Gluteus Maximus – Extends and Rotates the Thigh

  16. Muscles of the Leg • Quadriceps – Straightens the Leg • Hamstrings – Flexes the Lower Leg • Calves – Points the Foot Downward

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