chapter fourteen achieving muscular fitness. muscular fitness the relationship between muscular...
TRANSCRIPT
Chapter FourteenChapter Fourteen
Achieving Muscular FitnessAchieving Muscular Fitness
Muscular FitnessMuscular Fitness
Muscular FitnessMuscular FitnessThe relationship between muscular strength and muscular The relationship between muscular strength and muscular
endurance.endurance.
Muscular EnduranceMuscular EnduranceAbility of a muscle group to continue muscle movement over Ability of a muscle group to continue muscle movement over
a length of time.a length of time.
Muscular StrengthMuscular StrengthAmount of force that can be exerted by a single contraction Amount of force that can be exerted by a single contraction
of the muscle.of the muscle.
Applying the Principles of TrainingApplying the Principles of Training
Frequency Muscular strength: every other day (2-4 times per week)
Muscular endurance: every other day (3 days per week)
Intensity Muscular strength: High resistance - heavier weights
Muscular endurance: Low resistance - light weights
Time Muscular strength: 8-12 repetitions
Muscular endurance: 12-20 repetitions
Type Muscular strength and endurance: resistance type activity (weights and weight machines)
The Principles of TrainingThe Principles of Training
Specificity PrincipleSpecificity Principle You must work the exact muscle group that you wish to You must work the exact muscle group that you wish to
developdevelop Try to isolate the muscle you intend to workTry to isolate the muscle you intend to work Most weight machines isolate a muscle or group of musclesMost weight machines isolate a muscle or group of muscles
The Principles of TrainingThe Principles of Training
Progression Principle
The muscle must lift more each time if it is to become progressively stronger.
Regularity Principle
For general fitness, 2 to 3 days per week of weight training is sufficient.
Individuality Principle
Your progress in weight training will be based on many individual factors.
Methods of Developing Muscular Strength & Endurance
Methods of Developing Muscular Strength & Endurance
Body part Body part workouts (typical workouts (typical gym workout)gym workout)
Circuit trainingCircuit trainingPlyometricsPlyometricsPilatesPilates
Types of Weight Training EquipmentTypes of Weight Training Equipment
Free Weights - barbells and dumbbellsFree Weights - barbells and dumbbells Weight MachinesWeight Machines Resistance Bands/tubing Resistance Bands/tubing Medicine BallsMedicine Balls Stability BallsStability Balls TRX CablesTRX Cables RopesRopes Resistance ApparatusResistance Apparatus
Safety PrecautionsSafety Precautions
Warm up properlyWarm up properly Use correct techniquesUse correct techniques Use a spotterUse a spotter Make good choices of weightMake good choices of weight Properly secure barbell platesProperly secure barbell plates Breathe correctly (exhale on exertion)Breathe correctly (exhale on exertion) When lifting a weight from the floor, keep the When lifting a weight from the floor, keep the
weight close to your body. Lift with legs, not weight close to your body. Lift with legs, not back.back.
Static versus dynamic exercisesStatic versus dynamic exercises
Static exercise/isometric Static exercise/isometric = exercise involving a = exercise involving a muscle contraction without a change in the muscle's muscle contraction without a change in the muscle's length; exs: push on a wall, planklength; exs: push on a wall, plankDynamic exercise/isotonic Dynamic exercise/isotonic = exercise involving a = exercise involving a muscle contraction with a change in the muscles muscle contraction with a change in the muscles length: length:
Two kinds:Two kinds:Concentric contraction = shortening of muscleConcentric contraction = shortening of muscleEccentric contraction = lengthening of the Eccentric contraction = lengthening of the
musclemuscle
CREATING A PROGRAM CREATING A PROGRAM
In order to get the body to adapt, the In order to get the body to adapt, the muscles must be stressed with a greater load muscles must be stressed with a greater load than they are used to. than they are used to.
Once the muscles have adapted, their Once the muscles have adapted, their function will improve and strength will be function will improve and strength will be gainedgained
Getting started with your programGetting started with your program
First few sessions = First few sessions = Get used to the movements, let nervous system Get used to the movements, let nervous system
practice communicating with muscles in order practice communicating with muscles in order to develop strength effectivelyto develop strength effectively
Choose a weight you can do easily for 8 – 12 Choose a weight you can do easily for 8 – 12 repsreps
Do only one set Do only one set Rest 1 – 2 minutes between exercisesRest 1 – 2 minutes between exercises
Warm-upWarm-up
First - Complete a general warm-upFirst - Complete a general warm-upSeveral minutes of walking, easy jogging or Several minutes of walking, easy jogging or
dynamicsdynamicsSecond - Complete a warm-up for the exercises you Second - Complete a warm-up for the exercises you plan to perform. plan to perform. For example: bench press 3 X 10 @ 125 lbs.For example: bench press 3 X 10 @ 125 lbs.
Do one set of the actual exercise (bench press) Do one set of the actual exercise (bench press) with a lighter weight (1 X 10 @ 50 lbs.)with a lighter weight (1 X 10 @ 50 lbs.)
Then complete the rest of the sets and reps with Then complete the rest of the sets and reps with heavier weightheavier weight
Do this for each exercise that you performDo this for each exercise that you perform
Cool-downCool-down
There is debate about this…There is debate about this… Stretching the muscle groups that were used in the Stretching the muscle groups that were used in the
workoutworkout This may help alleviate sorenessThis may help alleviate soreness Perfect time to work on flexibilityPerfect time to work on flexibility
Warm-up stretching versus flexibilityWarm-up stretching versus flexibilityWarm-up is a quick 10 – 15 secondsWarm-up is a quick 10 – 15 secondsCool-down/flex is more sets, reps and held for Cool-down/flex is more sets, reps and held for
longer time…at least 2 sets of minimum 30 longer time…at least 2 sets of minimum 30 secondsseconds