MUSCLE FITNESS AND GENERAL MUSCLE INFORMATION

 The ability to contract muscles many times without tiring or to hold one contraction for a long time.

 Closely linked with Cardiovascular Endurance ◦ It is the ability of the heart, lungs, and blood vessels to function for long periods of time during vigorous activities.

 Improved Appearance (lower body fat)  Better Physical & Mental Health  Decreased Resting Heart Rate  Better Fitness  Stronger Bones  Ability to work without tiring

 ALWAYS warm up  Breathe Normally  Start with low intensity exercises and progress slowly  Use good techniques  Avoid working the same muscles in two consecutive exercises  Exercise each specific muscle group

 Muscular Endurance Exercises should be done 3 to 6 days a week.  Use 20% to 55% of your 1 Rep Max  Do 1-3 Sets of repetitions for each exercise  You should increase the weight when you can easily do 3 sets of 25 repetitions.

 Besides Using Free weights and Resistance Machines to gain muscular fitness, you can use the following methods to enhance performance and fitness levels.

 Interval Training  Short sprint or high intensity exercise followed by a period of rest or low intensity  Helps to increase cardiovascular fitness and anaerobic performance  Best method to burn fat

 Periodization  A way of scheduling your muscle fitness program  Example: spending 5 weeks on endurance training, followed by 5 weeks on strength training, followed by 5 weeks for both strength & endurance training  Used by Olympic athletes and non- professionals that just want to vary their workout

 Plyometrics  Exercises used to improve Power  Jumping drills are an example of Plyometrics  Used by athletes and people with high performance levels  Often causes soreness and risk of injury is high

 Anything used or taken to help you enhance performance or increase your ability to do work.

 Anabolic Steroids ◦ Anabolic steroids are drugs similar to the male hormone testosterone ◦ Using Steroids as a teenagers might cause  Bones to stop growing  Acne  Liver Damage  Increased Risk of Cancer  Uncontrollable Mood Swings (Roid Rage)  In FEMALES: Deepened voice, facial hair  In MALES: reduced sperm count, enlarged breasts

 Protein ◦ Supplements are expensive and unneeded  Creatine ◦ Naturally manufactured by the body ◦ Some studies show it can help with increasing muscular endurance ◦ Increased risk of dehydration  Androstenedione ◦ A food supplement that can act like anabolic steroids in the body ◦ Now illegal in United States but other forms exist ◦ Converted by the body to a product similar to steroids ◦ Many harmful effects similar to steroids

 Weight Loss Supplements ◦ May Cause  HEART PROBLEMS  LIVER PROBLEMS  NERVOUS SYSTEM PROBLEMS ◦ May work temporarily, but weight is often put back on ◦ Often are very expensive

 Drugs require testing and approval from the Food and Drug Administration (FDA).  Supplements do not require any testing or safety precautions so they can contain ANYTHING!  Drugs require a doctor’s prescription while supplements can be bought over the counter

 What are excuses that people make for not working out???  The Best way to begin to manage your time better is to KEEP TRACK OF YOUR TIME! NOT ENOUGH TIME DON’T KNOW WHAT TO DO TOO TIRED NOT MOTIVATED NO EQUIPMENT?

 Make your health and fitness a TOP PRIORITY ◦ KEEP TRACK OF YOUR TIME ◦ ANALYZE YOUR TIME USE ◦ DECIDE WHAT TO DO WITH YOUR TIME ◦ SCHEDULE YOUR TIME  USE YOUR PORTER PLANNER!