PERSONAL FITNESS UNIT 2

MUSCULAR FITNESS

UNIT OBJECTIVETo provide the students the necessary knowledge to take their previously

determined (written) fitness goals and create the muscular fitness portion of their IFP (Individual Fitness Plan) in regard o the F.I.T. principle that was learned and

assessed for understanding during Personal Fitness Unit 1.

SEQUENTIAL ORDER FOR CREATING YOUR INDIVIDUAL FITNESS PLAN

CHOOSE YOUR WORKOUT FRAMEWORK

UNDERSTANDING THE DIFFERENT TYPES OF WORKOUT FRAMEWORK

CREATE AND ASSESS YOUR GOALS

SEQUENTIAL ORDER FOR CREATING YOUR INDIVIDUAL FITNESS PLAN

IMPLEMENTING YOUR PLAN AND RECORDING DATA

DAILY WORKOUT BREAKDOWN

CHOOSE THE MUSCULAR FITNESS AND CARDIOVASCULAR ENDURANCE EXERCISES FOR

YOUR PROGRAM

ASSESSING YOUR GOALS

• WHAT ARE YOUR GOALS OF YOUR IFP?

• DO YOUR GOALS CONTAIN ALL THE NECESSARY REQUIREMENTS?

• DETERMINE WHAT TYPE OF WORKOUT YOU WANT TO CREATE IN ORDER TO ACHIEVE YOUR GOALS.

UNDERSTANDING YOUR POTENTIAL WORKOUT PROGRAMS CHOICES

TYPES OF WORKOUTS1. Strength: Increase muscle size and ability.• Higher Weight, Lower Reps • 3 sets of 8 reps

2. Toning: Increase the ability of muscles over time.• Lower Weights, Higher Reps• 3 sets of 15 reps

3. Cardiovascular Endurance: Increase the body’s ability to function efficiently during exercise.• Cardio Everyday• Include some toning strength training

WHAT IS MUSCULAR FITNESS?

WHAT ARE THE COMPONENTS OF MUSCULAR FITNESS?

DEFINE THE FOLLOWING TERMS

MUSCULAR FITNESS: Combination of muscular strength and muscular endurance.

MUSCULAR STRENGTH: The amount of force a muscle can produce.

MUSCULAR ENDURANCE: The muscle’s ability to contract many times without tiring.

Recording Your Data For Your I.F.P

UNDERSTAND THE FOLLOWING TERMS AND HOW THEY RELATE TO YOUR FITNESS PLAN

1. Sets—A group of repetitions.

2. Reps—The number of consecutive times you do an exercise.

3. Lift—The specific exercise you are doing.

4. Weight---The amount you are lifting based on your goals.

5. One Rep Max----The amount of weight you can lift one time.

6. Supersets---Combining two exercises consecutively.

Basic Muscle Actions That Your BodyExperiences During a Workout

THERE ARE 3 TYPES OF MUSCLE ACTIONS THAT YOUR BODY WILL EXPERIENCE DURING YOUR WORKOUT

1. Concentric: Muscle length shortens.

2. Eccentric: Muscle length increases.

3. Isometric: Stays the same.

WHAT ARE THE PHYSIOLOGICAL EFFECTS OF WEIGHT TRAINING ON YOUR BODY?

1. Increased Heart Rate2. Muscle Tear Down

3. Lactic Acid4. Hypertrophy/Atrophy

HYPERTROPHYVS

ATROPHY

Hypertrophy: An increase in muscle size due to use.

Atrophy: A decrease in muscle size due to non-use.

“That which is used develops, that which is not used, wastes away!”

REST AND RECOVERY

HOW MUCH REST AND RECOVERY SHOULD YOU GIVE EACH SPECIFIC MUSCLE GROUP BEFORE YOU

LIFT THAT MUSCLEGROUP AGAIN?

24-48 Hours*That is why we always alternate muscle groups.

WHY IS IT IMPORTANT TO USE PROPER LIFTING TECHNIQUES

1.Obtain Desired Results

2.Prevent Injury

LIST 5 BENEFITS THAT YOUR BODY “EARNS” BY BEING MUSCULARLY FIT

1. Improved Appearance

2. More Energy

3. Good Posture

4. Prevents Injury

5. Decreased Heart Rate