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Muscular Strength Muscular Endurance & Training Principles.

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Presentation on theme: "Muscular Strength Muscular Endurance & Training Principles."— Presentation transcript:

1 Muscular Strength Muscular Endurance & Training Principles

2 5- Health Related Fitness Areas PHYSICAL HEALTH CardioFlexibility Muscular Endurance Muscular Strength Body Comp

3 3-Types of Muscles

4 Skeletal Muscles -600 muscles in the body Functions: Attach to bones Good posture Make movement possible Bones act as levers, so when muscles apply force, movement occurs

5 Types of Skeletal Muscles Fast Twitch Anaerobic Exercise – brief high-energy expenditure, Strength activities Examples

6 Slow Twitch Examples Aerobic Activities- activities that are prolonged and require constant oxygen….endurance activities

7 Muscular Strength Amount of force a muscle can exert one time Amount of force a muscle can exert one time Strength is developed using lower reps, & heavier weights Strength is developed using lower reps, & heavier weights

8 Muscular Endurance The ability of a muscle to contract over a extended period of time The ability of a muscle to contract over a extended period of time Endurance is built by light weights and more repetitions Endurance is built by light weights and more repetitions

9 Muscular vs. Cardio Endurance MUSCULAR The ability of a muscle to contract over a extended period of time Endurance is built by light weights and more repetitions Cardiovascular Fitness Heart/lungs/blood vessels working together, when one exercises

10 Proper Pace for Lifting 2 seconds to lift/exert force 2 seconds to lift/exert force 3 seconds to lower/release force 3 seconds to lower/release force

11 Proper Breathing You should EXHALE when lifting/exerting force You should INHALE when lowering/releasing force

12 F- 2-3 days a week (non consecutive days) I-40-80% 1 RM, 8 + reps T-1-2 sets 3-12 reps T-Resistance training w/free weights/machines F-3-6 days a week I-20-55% IRM T-1-3 sets of reps T-resistance training w/ resistance machines, Plyo Balls, Rx balls, trunk extensions. Get the benefits of both in a workout FITT Formula Strength Endurance Strength Endurance F- 3 days a week I % IRM T- 1-2 sets,11 reps T-Resistance training

13 Training Principles S- Specificity P- Progression O- Overload R- Reversibility T- Train & Maintain

14 S - Specificity Only the muscles or body systems being worked benefit from the exercise.

15 S - Specificity Example: Using the platform shoes to help strengthen your gastrocnemius to help you jump higher.

16 P - Progression In order to improve, people should gradually increase the physical activity.

17 P - Progression Example: Start off with doing one level of stairs and then progress to doing two levels.

18 O - Overload To improve the fitness component, the body must work above your normal level.

19 O - Overload Example: You must increase the repetitions, weight or frequency of the activity.

20 R - Reversibility Reversibility means, Use it or lose it.

21 R - Reversibility Example: If you stop running three days a week your body will start to reverse back to the original level.

22 T-Train & Maintain Training You must develop your fitness routine first.

23 Maintain After you have developed your fitness routine you must keep your fitness levels up.


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