Muscles What moves us

Muscular Fitness is an individual’s combination of: Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance Flexibility Flexibility

Muscular Strength: The maximum force that can be generated by a specific muscle or muscle group MORE WEIGHT- LESS REPS

Muscular Endurance: The ability of a muscle group to execute repeated contractions (perform work) over a sufficient time period to cause muscular fatigue LESS WEIGHT – MORE REPS

Benefits of Muscular Fitness Improved Body Composition Improved Body Composition Improved Bone Density Improved Bone Density Injury Prevention Injury Prevention Prevents Disease Prevents Disease Age Gracefully Age Gracefully Improved Quality of Life Improved Quality of Life Enhanced Self-Image Enhanced Self-ImageLivestrong.com

TYPES OF MUSCLES Smooth- involuntary; in digestive tract, kidneys, stomach, intestines, bladder, the walls of blood vessels Smooth- involuntary; in digestive tract, kidneys, stomach, intestines, bladder, the walls of blood vessels Skeletal- voluntary; moves and supports skeleton, example biceps, triceps, quadriceps, etc. - any muscle attached to the skeleton. Skeletal- voluntary; moves and supports skeleton, example biceps, triceps, quadriceps, etc. - any muscle attached to the skeleton. Cardiac- involuntary; in heart Cardiac- involuntary; in heart

Muscle Fiber Types FAST TWITCH Fast Contraction Fast Contraction High Power High Power Low Endurance Low Endurance Less Oxygen Less Oxygen Dependent Dependent SLOW TWITCH Slow Contraction Slow Contraction Low Power Low Power High Endurance High Endurance Uses Oxygen Uses Oxygen Fast vs. Slow TwitchFast vs. Slow Twitch stop video at 3:36

EXAMPLES FAST TWITCH Sprinting Sprinting Speed Training Speed Training 50 yd dash 50 yd dash Football Football Speed Skating Speed Skating Type of exercise to activate these muscles? Anaerobic Anaerobic SLOW TWITCH Long distance Biking Long distance Biking Swimming (distance relay) Swimming (distance relay) Mile run Mile run Cross Country Cross Country Type of exercise to activate these muscles? Aerobic Aerobic

Concentric: Concentric: Muscle shortens Muscle shortens Muscle Flexes Muscle Flexes Eccentric: Eccentric: Muscle Lengthens Muscle Lengthens Muscle Extends Muscle Extends Isometric: muscle tissue is under tension but not moving Isometric: muscle tissue is under tension but not moving Muscle length does not change but muscle still contracted Muscle length does not change but muscle still contracted (force = resistance) (force = resistance)

LIFTING Repetitions: Repetitions: A repetition is simply lifting and lowering a weight one time. A repetition is simply lifting and lowering a weight one time. Sets: Sets: In its simplest form a set is a number of repetitions performed doing a single exercise, until the muscle being worked reaches the point of fatigue. In its simplest form a set is a number of repetitions performed doing a single exercise, until the muscle being worked reaches the point of fatigue. repetitions

WHAT ARE YOUR GOALS? Strength and Size Strength and Size 3 sets of 6-8 reps More weight Less Reps Muscular Endurance and Toning Muscular Endurance and Toning 2-3 sets of reps Less Weight More Reps

Proper Technique Warm Up!- muscles respond better Warm Up!- muscles respond better Know the lifts you are doing! Know the lifts you are doing! Slow and Controlled movements (weights should not “bang” on machines) Slow and Controlled movements (weights should not “bang” on machines) Exhale on the lift, inhale on the return to starting position (don’t hold your breath!) Exhale on the lift, inhale on the return to starting position (don’t hold your breath!) Use a spotter when doing free weights Use a spotter when doing free weights Use common sense and keep safety in mind. Use common sense and keep safety in mind. Your muscles should start to fatigue at the end of set. Your muscles should start to fatigue at the end of set. Cool Down-stretch muscles that were worked to prevent Lactic Acid buildup Cool Down-stretch muscles that were worked to prevent Lactic Acid buildup

Proper Technique 48 hours rest for muscle groups 48 hours rest for muscle groups Example: Lift Upper Body one day and Lower body the next day Example: Lift Upper Body one day and Lower body the next day When the amount of weight or reps gets too easy, increase one or the other (Principle of Progression!) When the amount of weight or reps gets too easy, increase one or the other (Principle of Progression!)

Pectorals: Chest Pectorals: Chest Biceps: Front of upper arm Biceps: Front of upper arm Triceps: Back of upper arm Triceps: Back of upper arm Deltoids: Shoulders Deltoids: Shoulders Latissimus Dorsi: Back Latissimus Dorsi: Back Trapezius: Neck Trapezius: Neck Gluteus Maximus: Butt Gluteus Maximus: Butt Quadriceps: front of upper leg Quadriceps: front of upper leg Hamstrings: back of upper leg Hamstrings: back of upper leg Calf: back of lower leg Calf: back of lower leg

Lifts UPPER BODY Lateral Raise Lateral Raise Rear Delt/Pec Fly Rear Delt/Pec Fly Vertical Chest Vertical Chest Overhead Press Overhead Press Seated Dip Seated Dip Bicep Curl Bicep Curl Incline Press Incline Press Pullover Pullover LOWER BODY Prone Leg Curl Prone Leg Curl Hip Abduct/Adduct Hip Abduct/Adduct Leg Press Leg Press Leg Extension Leg Extension Seated Leg Curl Seated Leg Curl Lower Back Abdominal Lower Back Abdominal

Fuel Source The best fuel source to build muscle is foods with PROTEIN. The best fuel source to build muscle is foods with PROTEIN. Examples: Meat (beef, pork), Fish, Poultry, Eggs, Nuts (peanuts, almonds, etc.), Beans. Examples: Meat (beef, pork), Fish, Poultry, Eggs, Nuts (peanuts, almonds, etc.), Beans.

What are some myths about strength training?

MYTH: Strength training makes females look more masculine MYTH: Strength training makes females look more masculine FACT: Female hormones prevent overdevelopment FACT: Female hormones prevent overdevelopment

MYTH: Strength training makes you “muscle bound” MYTH: Strength training makes you “muscle bound” FACT: Proper training, including flexibility exercises, improves functioning FACT: Proper training, including flexibility exercises, improves functioning