Muscles What moves us

Muscular Fitness is an individual’s combination of: Muscular Strength Muscular Endurance 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 Bone Density Injury Prevention Prevents Disease Age Gracefully Improved Quality of Life Enhanced Self-Image Livestrong.com

TYPES OF MUSCLES Smooth- involuntary; in digestive tract Skeletal- voluntary; moves and supports skeleton Cardiac- involuntary; in heart

Skeletal Muscles

Muscle Fiber Types FAST TWITCH Fast Contraction High Power Low Endurance Less Oxygen Dependant SLOW TWITCH Slow Contraction Low Power High Endurance Uses Oxygen

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

MUSCLE ACTION Concentric: Muscle shortens Muscle Flexes Eccentric: Muscle Lengthens Muscle Extends Isometric: Muscle length does not change but muscle still contracted (force = resistance)

LIFTING Repetitions: Sets: A repetition is simply lifting and lowering a weight one time. 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.

WHAT ARE YOUR GOALS? Strength and Size Muscular Endurance and Toning 3 sets of 6-8 reps More weight Less Reps Muscular Endurance and Toning 2-3 sets of 10-15 reps Less Weight More Reps

TO REACH YOUR GOALS… To achieve your training effect you must follow the Principle of Progression and the Principle of Overload Increase weights and/or reps when your muscles have adapted to your workout!

Proper Technique Warm Up!- muscles respond better Know the lifts you are doing! 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!) Use a spotter when doing free weights Use common sense and keep safety in mind. Your muscles should start to fatigue at the end of set. Cool Down-stretch muscles that were worked to prevent Lactic Acid buildup

Proper Technique 48 hours rest for muscle groups 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!)

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

Lifts UPPER BODY Lateral Raise Rear Delt/Pec Fly Vertical Chest Overhead Press Seated Dip Bicep Curl Incline Press Pullover LOWER BODY Prone Leg Curl Hip Abduct/Adduct Leg Press Leg Extension Seated Leg Curl Lower Back Abdominal—many different work-outs Ex) crunches, med-ball twist, etc

Teen & Pre-teen Lifting Use proper weights & lifting technique The growth plate in your bones is not fully developed yet

Fuel Source The best fuel source to build muscle is foods with PROTEIN. 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 FACT: Female hormones prevent overdevelopment

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