1. Fundamentals of Physical Fitness & Muscle Fitness
Chapter 1 & 2
Fundamentals of Physical Fitness & Muscle Fitness

2. 3 Types of Activity
Physical Activity
Physical Fitness
Exercise

3. Actual bodily movement requiring 1. Skeletal muscle contraction
Physical Activity
Actual bodily movement requiring
1. Skeletal muscle contraction
causing
2. Calorie expenditure

4. Perform daily tasks without fatigue or exhaustion
Physical Fitness
Perform daily tasks without fatigue or exhaustion
And
With extra energy to enjoy leisure activities.

5. Planned and repetitive
Exercise
Planned and repetitive
To specifically develop components of physical fitness

6. 2 Categories of Fitness Components
Skill-Related
Health-Related

7. Health Related Fitness (pg.6)
Has a direct effect on your overall functional health
Health status
Disease risk
Day-to-day functioning

8. Components of Health Related Fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

9. Program Design

10. Component of Muscle Fitness (pg. 38)
Muscle Force
Muscle Endurance
Muscle Strength
Muscle Power

11. Muscle Fitness: Muscle Force
Effort required to overcome resistance

12. Muscle Fitness: Muscle Endurance
Ability to sustain an effort, force production for long durations.
high repetition – low resistance.

13. Muscle Fitness: Muscle Strength
Ability to generate MAXIMAL force against resistance 1 time.
increase the number or motor units recruited.
heavy loads that produces fatigue at lower repetitions.

14. Muscle Fitness: Muscle Power
Ability to exert force rapidly.
This is achieved through increased motor unit activation, synchronization, and rate code (how quickly motor units are activated).
Both heavy and light loads (supersetting) are moved as quickly as possibly for muscular power development.

15. Principles of Training
These are the basic principles for program design.

16. 5 Principals of Training
Progressive Overload
Reversibility
Recovery
Specificity
Individuality

17. The FITT Formula The basic elements used in exercise program design.
F – frequency
I – Intensity
T – Time
T – Type

18. The FITT Formula: Frequency
“How Often”
X’s per week
Current ACSM suggestions
Muscle fitness training: 2-3 days/week

19. The FITT Formula: Intensity
“How hard”
To improve you must do more than what you are doing – gradually of course!
Weight
Reps/Set
ACSM Recommendations:
2-3 sets; 8-12 repetitions

20. Measured by minutes of exercise or number or exercises.
The FITT Formula: Time
“How long”
Measured by minutes of exercise or number or exercises.

21. Measure by minutes of exercise or number or exercises.
The FITT Formula: Time
“How long”
Measure by minutes of exercise or number or exercises.
Intensity – High vs. Low
Number or exercises and repetitions.

22. “What kind of activity”
The FITT Formula: Type
“What kind of activity”
Specific types of activity develop specific components of fitness.

23. POP QUIZ: What principal of training do we need to apply for continued gains in either strength or endurance?

24. Or a combination of either weight and sets, or sets and reps.
Right!
The principal of Overload.
To continue to see fitness changes over time, you will have to vary either,
Sets
Repetitions
Weight
Frequency
Time in activity (cardio usually)
Or a combination of either weight and sets, or sets and reps.

26. Types of Exercise Equipment
Free Weights
Machines
Exercise Bands
Bosu
Swiss Ball
Your own body

27. Weight Training Safety

28. Before lifting weights….
Warm-up your body (minimum 5 minutes)
Increases synovial fluid
Raises your heart rate
Prepares the body for work

29. Exhale on the movement or active phase of the lift. Tempo
When Lifting…
Exhale on the movement or active phase of the lift.
Tempo
2-1-2
2-1-4

30. 3 Types Of Muscle Contractions
Isometric
Concentric
Eccentric

31. Stretch the muscles that have been worked. Hold 30seconds
After Lifting…
Stretch the muscles that have been worked.
Hold 30seconds
DOMS (delayed onset muscle soreness)

32. In the weight room… Use a spotter Over head and chest Rerack weights
Use clips to hold free weights on bars
Be aware of your surrounding
Don’t drop free weights on the floor
Only lift what you can manage safely

33. Benefits of Weight Training
Improved body composition
Loss of body fat
Increased muscle mass
Loss of inches around waist, upper arms, and elsewhere
Reduces the risk of Injury
Increased bone density
Balance and coordination
Reduced disease risk or manage diseases