muscle endurance and muscle strength
DESCRIPTION
Muscle Endurance and Muscle Strength. Components of Physical Fitness. Components of Physical Fitness. Body Composition. Components of Physical Fitness. Cardio-Respiratory Endurance. Components of Physical Fitness. Muscle Strength. Components of Physical Fitness. Muscle Endurance. - PowerPoint PPT PresentationTRANSCRIPT
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Muscle Endurance andMuscle Strength
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Components of Physical Fitness
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• Body Composition
Components of Physical Fitness
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• Cardio-Respiratory Endurance
Components of Physical Fitness
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• Muscle Strength
Components of Physical Fitness
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• Muscle Endurance
Components of Physical Fitness
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• Flexibility
Components of Physical Fitness
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• Body Composition• Cardio-Respiratory
Endurance• Muscle Strength• Muscle Endurance• Flexibility
Components of Physical Fitness
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Muscle Strength
• The power to exert force over
• Heavy weights• Just a few times• In the weight room, to
develop strength, lift heavy weights 4-8 repetitions
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Muscle Endurance• The ability to repeat
muscle movement over a long period of time
In the weight room, lift lighter weights for 12 – 25 repetitions
Aerobic activity will build muscle endurance as you repeat muscle action over a long period of time
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Muscle Strength and Endurance
• These are related in that an increase in one of these components results in some degree of improvement in the other …
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Why Improve Muscle Fitness?
• Helps an individual be more efficient in performing daily tasks
• Strength and Endurance of the trunk musculature can help prevent low-back pain
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Muscle Strength
Key Words …
• Power• Burst of Energy• Just a few times• Heavy
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Muscle Endurance
Key Words …
• Repetition• Long period of
time
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Activities and Sports
Muscle Strength• Field Events: shot, discus,
jumping events • Sprints• Basketball• Football• Weight lifting• Pull-ups (for some people)• Certain aspects of most
sports (kicking a soccer ball, hitting a baseball, throwing …)
Muscle Endurance• Distance running/jogging • Walking• Biking• Swimming• Skating• Dancing• Weight lifting• Sit-ups• Push-ups• Soccer• Tennis• All Aerobic Activities
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Terminology 1
Resistance: the force being moved or lifted
Load: total # of pounds of resistance lifted
Repetitions Maximum: # of consecutive times a specific lift can be done correctly without interruption or rest
Set: number of times different lifts in a workout are repeated
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Chart of principles
Specificity Overload Progression
Principles of Fitness
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Principle of Specificity
• The type of gain relates to the type of regimen followed in the workout
• Emphasis on lifting heavy weights for a small # of reps will enhance strength
• Emphasis on lifting lighter weights for a high # of reps will build muscular endurance
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Principle of Progression
• The best benefits of exercise are gained when starting slowly and gradually increasing the amount over a period of time.
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Principle of Overload
• This is the basis for improving fitness!
• Overload is a GOOD thing!
• To become stronger, a muscle must exert force against a resistance that is greater than what is normally encountered.
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Terminology 2
Progressive Resistance Exercise:
• Implies application of the overload principle
• Once an individual can easily exert a force against a set resistance, the amount of resistance must be increased to produce further strength gains
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Frequency Intensity Time
Specificity Overload Progression
Principles of Fitness
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Frequency• How often you
should work out
• For optimal gains in strength, you should workout every other day (or three times per week)
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Intensity• How hard you
should work• In the weight room,
intensity is measured by the amount of weight you are lifting.
• In an aerobic activity, intensity is measured by your heart rate.
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IntensityStrength:Choose a weight which
can be lifted 4 – 8 repetitions maximum
Endurance:Choose a weight which
can be lifted 12-25 repetitions maximum
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Time• How long (or duration)
you should work out• In the weight room,
“time” is reflected in the number of sets completed at each station
• For optimal strength gains, three sets of each lift should be completed during each workout
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Frequency Intensity Time
Specificity Overload Progression
Principles of Fitness 2
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Muscle Fitness … Review
• Muscle Strength:• The ability to exert force on
something heavy, just a few times
• Muscle Endurance: • The ability of the muscles
to work over a long period of time
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Muscle Fitness … Review• Specificity: • The type of gain relates to the
regimen followed in the workout
• Progression:• Start with light weights and
gradually increase
• Overload:• To become stronger, a muscle
must exert a force against a resistance which is greater than what is normally encountered
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Vocabulary Review
• Progressive Resistance Exercises
• Resistance• Load• Repetitions Maximum• Set
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Muscle Fitness … Review• Frequency:• Every other day
• Intensity:• The amount of resistance
(weight)
• Time:• Measured in sets …• Optimal: 3 sets of each
lift