plan for the day

20
Plan for the day O Attendance O Test Correction O Intro to Muscular Fitness Unit O Video O Notes O Plan for the rest of the week (testing schedule)

Upload: anoki

Post on 13-Feb-2016

41 views

Category:

Documents


0 download

DESCRIPTION

Plan for the day. Attendance Test Correction Intro to Muscular Fitness Unit Video Notes Plan for the rest of the week (testing schedule). Basics of Resistance Training. Chapter 9. Benefits of Resistance Training. Endurance Video - PowerPoint PPT Presentation

TRANSCRIPT

Page 1: Plan for the day

Plan for the dayO AttendanceO Test CorrectionO Intro to Muscular Fitness UnitO Video O NotesO Plan for the rest of the week (testing

schedule)

Page 2: Plan for the day

Basics of Resistance Training

Chapter 9

Page 3: Plan for the day

Benefits of Resistance Training

O Endurance VideoO Resistance Training- a systematic program

of exercise designed to increase an individual’s ability to resist or exert force. O Builds and tones muscleO Increase strength and bone densityO Increase strength in ligaments and tendonsO Increase metabolismO Reduce risk of Type 2 diabetesO Reduce risk of osteoporosis

Page 4: Plan for the day

Muscular Strength and Endurance

O Muscular Strength- the maximum amount of force a muscle or muscle group and exert against an opposing force.

O Absolute muscular strength- the maximum amount of force you are able to exert regardless of size, age, or weight.

O Relative Muscular Strength- the maximum amount of force you are able to exert in relation to your body weight.

Page 5: Plan for the day

Relative Muscular Strength

Jim 130 lbs. /125 lbs.=1.04

Tom 150 lbs./160 lbs.=.93

Relative Muscular Strength

Weight lifted/Body Weight=Relative Muscular Strength

Who has more relative muscular strength?Who has more absolute muscular strength?

Page 6: Plan for the day

Muscular EnduranceO Muscular Endurance- the ability of

the same muscle or muscle group to contract for an extended period of time without undo fatigue.

O Relative Muscular Endurance- the maximum number of times you can repeatedly perform a resistance activity in relation to your body weight.

Page 7: Plan for the day

Progressive ResistanceO According to the overload principle,

to improve muscular strength and endurance, you must first overload the muscle.

O Progressive Resistance- the continued systematic increase of muscle workload by the addition of more weight or resistance.

Page 8: Plan for the day

Progressive Resistance O Weight training- general term applied to using

weights to improve general fitness.O Weight lifting- competitive sport done by

athletes on a specific program to build power and strengthO Weight Lifting Clip

O Bodybuilding- completive sport where muscle size and shape are more important than strength.

Page 9: Plan for the day

Progressive ResistanceO Strength training or Muscle Conditioning- weight

training program done by athletes in competitive sports other than weight lifting.

O Rehabilitation- the use of resistance training to recover from a muscular injury.

Page 10: Plan for the day

Types of MusclesO Cardiac Muscle- special type of striated tissue

that forms the walls of the heart. O Smooth Muscles- muscles responsible for

movements of the internal organs, such as the intestines, the bronchi of the lungs, and the bladder. O involuntary

O Skeletal Muscles- muscles attached to bones that cause body movement.O More than 600O Voluntary

Page 11: Plan for the day

Skeletal Muscle Diagram

Page 12: Plan for the day

Skeletal MusclesO Approximately 2/3 of the muscles in

your body are skeletal musclesO They account for 40% of your body

weightO Work together to produce

complimentary or opposing actionsO Contractions- shortening of the

muscleO Extension- lengthening of the muscle

Page 13: Plan for the day

Muscle ContractionsO Dynamic

O Isotonic contraction- occurs when the resistance force is moveable (barbell).O Concentric- shortenO Eccentric- lengthen

O StaticO Isometric- occurs absent of any

significant movement

Page 14: Plan for the day

Nerves and Muscle Fiber

O Nerves- pathway that carry signal from the brain to the body

O Muscle fiber- specific structure in the muscle that receives this signal.

Page 15: Plan for the day

How and Why Muscles GrowO Muscle Hyperplasia- an increase in

the number of muscle fibers (seen only in some animals, such as cats and dogs)

O Muscle Hypertrophy- a thickening of existing muscle fibers

O Hypertrophy Video Clip

Page 16: Plan for the day

How and Why Muscles Get Stronger

O HeredityO Muscle SizeO Nerve Function (resistance training

improves)O Consistent training habitsO Level of strength (beginners vs.

experienced)O Training IntensityO Length of the Program

Page 17: Plan for the day

Muscle SorenessO Micro tears- microscopic rips in the

muscle fiber and surrounding tissue.O Likely to occur in negative or

eccentric phase, especially when you come down too fast

O Temporary oxygen deprivationO Waste buildup around the tissue

causing pressure

Page 18: Plan for the day

Treating Muscle Soreness

O Proper warm up and cool downO Possible weight reductionO Drink plenty of water O Eat nutritious foodsO Time

Page 19: Plan for the day

Resistance Training MythsO Females will develop bulky musclesO Females will not develop strengthO Harmful to children and teens (as

young as 5 with supervision)O Older adults should not weight trainO Fat turns into muscle and muscle turns

into fatO Limit flexibilityO Hinder athletic performance

Page 20: Plan for the day

Resistance Training Equipment

O Free weightsO Spotter- a person who is physically

able to assist with the weightO Weight MachinesO Exercise bandsO Plyometric ExercisesO Calisthenics