Strength and Conditioning

TrapeziusAnatomyTricep

Deltoid

LatissimusDorsi

Pectorals Bicep

GluteusMaximus

Hamstrings

Gastocnemius

Soleuss

ObliqueAbs

Quadriceps

Erector Spinae

Adductors

Abductors

1. Cardiovascular Fitness

Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity. Aerobic exercise improves cardiovascular fitness.

2. Muscular Strength

Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance. Anaerobic exercise improves muscular strength.

3. Muscular Endurance

Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. Both aerobic exercise and anaerobic exercise can improve muscular endurance.

4. Flexibility

Flexibility is the degree to which an individual muscle will lengthen. stretching improves flexibility.

5. Body Composition

Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones, organs etc.).

Fitness Components

MHR= 220-age.

Healthy Heart-50%-60% of MHR

Fitness Zone-60%-70%• Fat Burn

• Can Carry on conversation while training.

Aerobic Zone-70%-80%• 50% of calories burned from fat and 50% burned from carbs.

Anaerobic Zone-80%-90%• Increase vO2 max

• 85% of calories burned from carbs.

Red Line-90%-100%

Heart Rate Zones

Frequency• This is how often you should do an exercise to maintain or improve

fitness

Intensity• This is how hard you should exercise to maintain or improve fitness

Type• Cardio, strength, or combination

Time• This is how long you should exercise to maintain or improve fitness

FITT Principle

Exercise GuideAnatomy and Exercise Guide

Deltoid Pectorals Trapezius Latissimus DorsiFront Dumbbell Raise Bench Press Shoulder Shrug Wide Grip PulldownSeated Lateral Raise Incline Press Upright Row Bent over Row

Alternate Dumbbell Press Dumbbell Pullover Military Press Seated Pulley RowMilitary Press Cable Crossover Dumbbel Press

Dumbbell FlyBicepDumbbell Curl Abdominals Tricep Erector Spinae

Barbell Curl Crunch Triceps Press Down Back HyperextensionConcentration Curl Bikes Tricep Extensions Dead LiftPreacher Curl Overhead Presses Squat

Front SquatWrist Flexors/Extensors Oblique GlutealsBarbell Wrist Curl Side Bends Squat HamstringsDumbbell Wrist Curl Plank Lunge Leg Curl

Torso Rotations Leg Press SquatQuadriceps Front Squat Leg PressSquat Gastrocnemius LungeLeg Extension Seated Toe Raise

Lunge Standing Toe RasieLeg Press Donkey CalfFront Squat

• Hypertrophy-• is the increase in the volume of an organ or tissue due to the enlargement of

its component

• Atrophy-• a partial or complete wasting away of a body part

• Overload-• A strength training principle which states that the intensity of exercise must

be high enough above normal for physiological adaptation to occur. In other words, if you want to see results when lifting weights, you have to lift more than your muscles can handle. That overload will cause the muscle fibers to grow stronger and, sometimes, bigger in order to handle the extra load.

• Plateau- • gains will start to level off.

• Specificity• is the principle of training that states that sports training should be relevant

and appropriate to the sport for which the individual is training in order to produce a training effect.

Terms you need to know!!!

• Antagonist-• Muscle that works in opposition of the agonist.

• Prime Mover• Primary muscle being trained.

• Concentric contraction-• Contractions that permit the muscle to shorten are referred to as

concentric contractions. An example of a concentric contraction in the raising of a weight during a bicep curl.

• Eccentric contraction-• During normal activity, muscles are often active while they are

lengthening.

• Isometric contraction-• is one in which the muscle is activated, but instead of being allowed

to lengthen or shorten, it is held at a constant length. An example of an isometric contraction would be carrying an object in front of you.

Terms cont…