plan for the day
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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 PresentationTRANSCRIPT
Plan for the dayO AttendanceO Test CorrectionO Intro to Muscular Fitness UnitO Video O NotesO Plan for the rest of the week (testing
schedule)
Basics of Resistance Training
Chapter 9
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
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.
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?
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.
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.
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.
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.
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
Skeletal Muscle Diagram
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
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
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.
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
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
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
Treating Muscle Soreness
O Proper warm up and cool downO Possible weight reductionO Drink plenty of water O Eat nutritious foodsO Time
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
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