1 / 22

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 .

veata
Télécharger la présentation

Chapter Eight Muscular Fitness

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. 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

More Related