Muscular Strength

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• Muscular Strength
• Muscular Endurance
• Training Principles

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5- Health Related Fitness Areas
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3-Types of Muscles
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• 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
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Types of Skeletal Muscles

• Fast Twitch

Examples
Anaerobic Exercise brief high-energy
expenditure, Strength activities
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Slow Twitch
Examples
Aerobic Activities- activities that are prolonged
and require constant oxygen.endurance activities
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Muscular Strength

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

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Muscular Endurance

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

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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

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Proper Pace for Lifting

• 2 seconds to lift/exert force
• 3 seconds to lower/release force

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Proper Breathing

• You should EXHALE when lifting/exerting force
• You should INHALE when lowering/releasing force

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Get the benefits of both in a
workout FITT Formula
Strength
F- 3 days a week I- 40-55 IRM T- 1-2 sets,11
reps T-Resistance training
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
Endurance
F-3-6 days a week I-20-55 IRM T-1-3 sets of
11-25 reps T-resistance training w/ resistance
machines, Plyo Balls, Rx balls, trunk extensions.
Strength
Endurance
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Training Principles

• S- Specificity
• P- Progression
• O- Overload
• R- Reversibility
• T- Train Maintain

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S - Specificity

• Only the muscles or body systems being worked
  benefit from the exercise.

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S - Specificity

• Example Using the platform shoes to help
  strengthen your gastrocnemius to help you jump
  higher.

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P - Progression

• In order to improve, people should gradually
  increase the physical activity.

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P - Progression

• Example Start off with doing one level of stairs
  and then progress to doing two levels.

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O - Overload

• To improve the fitness component, the body must
  work above your normal level.

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O - Overload

• Example You must increase the repetitions,
  weight or frequency of the activity.

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R - Reversibility

• Reversibility means, Use it or lose it.

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R - Reversibility

• Example If you stop running three days a week
  your body will start to reverse back to the
  original level.

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T-Train Maintain

• Training
• You must develop your fitness routine first.

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T-Train Maintain

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