2 pf components,strength - burlington school districtpdvorak/pewebpage... · 2013. 3. 14. · body...
TRANSCRIPT
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PERSONAL
FITNEESS
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PERSONAL FITNESS PERSONAL FITNESS COMPONENTSCOMPONENTS
♦ CARDIORESPIRATORY ENDURANCE
• MUSCULAR STRENGTH AND ENDURANCE
• FLEXIBILITY
• BODY COMPOSITION
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PERSONAL FITNESS
MUSCULAR STRENGTH AND ENDURANCE
PRINCIPLES OF WEIGHT TRAINING
• STRENGTH IS ABILITY TO OVERCOME A RESISTANCE
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MUSCLE ANATOMY and PHYSIOLOGY♦ 600 muscle in human body
♦ 430 may be voluntarily contracted
♦ Muscle span min of 2 bones
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How many pounds I will be able to lift? (Factors determining force)
1. Number of fibers you can recruit to do a lift – up to 50% of fibers are never recruited
2. Is your opposite muscle relaxed? Biceps versus triceps or quadriceps/hamstring (Decrease antagonist activity)
3. Angle of contraction – machine settings
4. Pre-loading – warm-up
5. Speed of contraction – slower speed – more muscle fiber recruited
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How fast can I increase my strength? (MUSCLE ADAPTATION)
♦Average 1 – 8 Weeks (workout min. 3 times a week)
♦ Nerve changes (more fibers recruited)
♦ Hypertrophy (increased size) of mostly fast twitch fibers
♦ Fiber micro tear (controlled damage) -48 hours recovery
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MUSCLES FIBERS
1. SLOW TWITCH FIBERS (RED)
Contract slow, endurance (aerobic exercise)
Up to 90% - endurance athlete
2. FAST TWITCH FIBERS (WHITE)
Contract fast, strength and speed
Up to 75% - good for anaerobic exercise
Average 45% / 45%
10% Interchangeable, different for every muscle
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Strength training routine
2-6 sets20-40
reps40%
Muscular
Endurance
2-4 sets10-15
reps60%Strength
2-4 sets4-8 reps80%Body
Building
Number
of sets
Number
of
repetition
s
Weight
% of
Maximu
m
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PF Plan – How to record your
class workout
♦ Weight lifting exerciseWeight / # of repsNumber of sets
♦ Aerobic exercise (bike, jump rope etc.)TimeIntensity
♦ Calisthenics (sit ups, leg lifts etc.)Number of repsOne day is recorded in one column
60 / 10
5 min
hard
20
+15lb
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INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON
1. GENDER
MALES HAVE ON THE AVERAGE MORE MUSCLE MASS THAN FEMALES BECAUSE 10-12x more OF TESTOSTERONE HORMONEMales average 60% more strength in upper body30% more strength in lower body
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INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON
2. BODY WEIGHT (MUSCLE MASS)
♦ SOME SPORTS (WEIGHTLIFTING, WRESTLING, JUDO etc.) DIFERENTIATE ATHLETES INTO GROUPES ACCORDING THEIR WEIGHT
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INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON
3. AGE
♦ TEENAGE YEARS ARE IMPORTANT FOR DEVELOPING STRONG BODY
♦ STRENGTH LOSS AFTER AGE OF 50 (women) and 60 (man)
♦ Muscle atrophy after 25-30 years old unless exercise (approx. 1% a year)
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4. YOUR PERSONAL FITNESS LEVEL
Muscle atrophy
INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON
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5. GENETICSThe term somatotype is used in the
system of classification of human physical body shape and physique type(developed by U.S. psychologist W.H. Sheldon.)
Three extreme body types: endomorphic- round, fat type; mesomorphic- muscular type; and ectomorphic- slim, linear type.
INDIVIDUALS STRENGTH DIFFERENCES DEPENDS ON
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♦ WHAT AGE IS MOST IMPORTANT TO DEVELOP MUSCLE STRENGTH?
♦ 13-19 YEARS OLD (TEENAGERS)
♦ WHAT AGE IS MOST IMPORTANT TO MAINTAIN MUSCLE STRENGTH?
AFTER 50 YEARS OLD
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IS WEIGHT TRAINING GOOD FOR FEMALES?
♦YES, MORE IMPORTANT THAN FOR MALESINJURIES PREVENTION
CAN MUSCLE TURN INTO FAT?
MUSCLE ATROPHY IF NOT USED (IN A CAST)CALORIES INTAKE BIGGER THAN BURN
SHOULD YOU EXERCISE YOUR HEALTHY LEG WHEN AN OTHER LEG IS INJURED?
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How is muscular strength important to good health?
♦ can help people do everyday tasks with ease, improve work efficiency.
♦ can help prevent osteoporosis,
♦ can improve body composition,
♦ can help reduce risk of injury,
♦ can improve posture,
♦ can reduce risk of back problems
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Improve work efficiency
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Prevent
osteoporosis
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Improve Body Composition
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Injuries prevention
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Improve body posture
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Reduce risk of back problems
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