what moves us power point #4. muscular strength muscular endurance flexibility
TRANSCRIPT
The maximum force that can be generated by a specific muscle or
muscle group1 REP MAX1 REP MAX
MORE WEIGHT- LESS REPS
The ability of a muscle group to execute repeated contractions (perform work) over a
sufficient time period to cause muscular fatigue
LESS WEIGHT – MORE REPS
Ability to do more strenuous work
Less susceptible to muscular fatigue
Improved appearance
Ability to do more work over a longer period of time
Less injury prone Athletic
performance
SmoothSmooth- involuntary; in digestive tract
SkeletalSkeletal- voluntary; moves and supports skeleton
CardiacCardiac- involuntary; in heart
FAST TWITCHFAST TWITCH Fast Contraction High Power Low Endurance Less Oxygen
SLOW TWITCHSLOW TWITCH Slow Contraction Low Power High Endurance Uses Oxygen
FAST TWITCHFAST TWITCH Sprinting Speed Skating Speed Training 50 yard dash Receiver running
down football field Basketball
Type of exercise to activate these muscles?
AnaerobicAnaerobic
SLOW TWITCHSLOW TWITCH Long distance Biking Swimming (distance
relay) Mile run Walking/Jogging Cross Country
Type of exercise to activate these muscles?
AerobicAerobic
ConcentricConcentric:◦Muscle shortens◦Muscle Flexes
EccentricEccentric:◦Muscle Lengthens◦Muscle Extends
IsometricIsometric:◦Muscle length does not change but muscle
still contracted (force = resistance)
Muscle Action
RepetitionsRepetitions:◦ A repetition is simply lifting and lowering a weight
one time. SetsSets:
◦ In its simplest form, a set is a number of repetitions performed doing a single exercise.
◦ Ex. 3x10, 3x5, 4x8, 2x15
Strength and SizeStrength and Size3 sets of 6-8 reps
More weightLess Reps
Muscular Muscular Endurance and Endurance and ToningToning
2-3 sets of 10-15 reps
Less WeightMore Reps
Warm Up! – muscles respond better and helps prevent injury
Know the lifts you are doing! Slow and Controlled movements (weights should
not “bang” on machines or be dropped) Exhale on the lift, inhale on the return to starting
position (don’t hold your breath!) Use a spotter when doing free weights Your muscles should start to fatigue at the end of
sets. Cool Down – stretch muscles that were worked to
prevent Lactic Acid buildup
48 hours48 hours rest for muscle groups
Example: Lift Upper Body one day and Lower body the next day
When the amount of weight or reps gets too easy, increase one or the other (Principle of Progression!)
UPPER BODYUPPER BODY Vertical Chest Pec Fly/Rear Delt DB Incline Press Shoulder Press 2-way Delts Tricep Extension Bicep Curl Lat Pulldown (Back) Seated Row (Back) Abdominal Crunches
LOWER BODYLOWER BODY Leg Press
Leg Extension
Leg Curl
Calf Raises
Hip Abduct/Adduct
Most important food source of energy Most important food source of energy for your body are CARBOHYDRATES.for your body are CARBOHYDRATES. Ex: Bread, rice, pasta, oatmeal, bagels, etc.Ex: Bread, rice, pasta, oatmeal, bagels, etc.
The best fuel source to build muscle The best fuel source to build muscle is foods with PROTEIN.is foods with PROTEIN. Ex: Meat (beef, pork, chicken, steak), fish, Ex: Meat (beef, pork, chicken, steak), fish,
eggs, nuts (peanuts, almonds, etc.), beans, etc.eggs, nuts (peanuts, almonds, etc.), beans, etc.