Presentation on theme: "Muscle Fitness Basics Muscular endurance"— Presentation transcript:
1 Muscle Fitness Basics Muscular endurance Muscles can work for long periods before becoming fatigued.This happens because the energy systems of your muscle cells are improved.
2 Muscle Fitness Basics Improving muscular endurance by resistance training.doing resistance training in a specific way (high reps, low weights).
3 Muscle Fitness Basics Muscular strength is Muscular strength is the amount of force a muscle can produce (usually assessed using low reps).
4 Muscle Fitness BasicsWhat is meant by the term hypertrophy?is an increase in size of the muscle fibers.happens as a result of resistance training involving heavy weights and low repetitions.
5 Muscle Fitness BasicsCan you explain the terms reps and sets used in designing a lifting program?Reps – the number of lifts in a set.Sets – one set is a group of repetitions (e.g., lifting 2 sets of 15 repetitions).
6 The three types of muscles your body has are. Muscle Fitness BasicsThe three types of muscles your body has are.SmoothSmooth muscles make up the walls of internal organs, such as the stomach and blood vessels.CardiacYour heart is made of cardiac muscle.Both smooth and cardiac muscles are classified as involuntary muscles because you cannot consciously control their movementsSkeletalAttached to bone and responsible for movement
7 Muscle Fitness BasicsThere are three types of fibers in skeletal musclefast-twitchslow-twitchintermediate
8 Muscle Fitness BasicsSlow-twitch fiberscontract at a slow rate.generate less force than fast-twitch fibers.can resist fatigue.
9 Muscle Fitness Basics Fast-twitch fibers contract fast. generate more force when they contract.are important for strength activities.
10 Muscle Fitness BasicsIntermediate fibers have characteristics of both slow- and fast-twitch fibers.These fibers contract fast and have good endurance
11 Muscle Fitness BasicsThe strength of a muscle depends on several factors:how well trained a person is,the speed of the movement being performed,the angle of the joint during a specific lift,age,sex, andheredity (the types of muscle fibers you have).
12 Determining Your Modified 1RM 1RM One repetition maximum.It represents the maximum amount of weight a group of muscles can lift at one time.
13 1 Rep Max General Guidelines Please us all safety precautions by insuring that you have at least 2 spotters for each test.Working in groups of three will give you enough rest between lifts so that you are able to complete all testing today.Record your results below and on you blue log sheet.
14 ProcedureWarm-up with stretching that we have done at the beginning of class.Warm-up with 5-10 repetitions at 40% to 60% of the estimated maximum weight you think you can lift.You should have about a 3-4 minute rest as the others in your group are warming up with their 5-10 repsIncrease the load to 60% to 80% of the estimated maximum weight you think you can lift and attempt to complete 3-5 repetitions.
15 Procedure Cont.Your goal is to determine your 1 RM in 3 to 5 trials, so start your initial load weight heavy enough to accomplish this.Rest again as others in your group complete their lifts.Add a small increase in weight to the load and then attempt a 1 rep max lift.If the load can be lifted rest again and add more weight and attempt to lift it.Repeat until you cannot lift the load you are attempting. The last weight you could lift is your 1 rep max.You should give ongoing encouragement and communication with the others in your group, as this is crucial to obtain the best performance.
16 Applying the FITT Principle Frequency = days per weekIntensity = amount of resistanceTime = number of repetitions and setsType = strength training exercises for all major muscle groups
17 Frequency of ExerciseAmerican College of Sports Medicine recommends 2-3 days per weekAllow 1 full day of rest between workouts
18 Intensity of Exercise: Amount of Resistance Choose resistance based on your current fitness level and goalsTo build strengthLift heavy weights (80% of 1 RM)Perform a low number of repetitionsTo build enduranceLift lighter weights (40-60% of 1 RM)Perform a high number of repetitionsFor a general fitness programLift moderate weights (70% of 1 RM)Moderate number of repetitions
19 Time of Exercise: Repetitions and Sets To build strength and endurance, do enough repetitions to fatigue the musclesThe heavier the weight, the fewer the repetitions (1-5) to fatigue = a program to build strengthThe lighter the weight, the higher the number of repetitions (15-20) to fatigue = a program to build enduranceTo build both strength and endurance, try to do 8-12 repetitions of most exercises
20 Training for Strength versus Training for Endurance
21 Time of Exercise: Repetitions and Sets Set = a group of repetitions followed by a rest periodFor general fitness, 1 set of each exercise is sufficientDoing more than one set will increase strength developmentRest between sets
22 Test is on Thursday All this information is posted at