MUSCLE FITNESS

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					MUSCLE FITNESS                  NAME___________________HR____#_____

Definition of Muscular Fitness is having both muscular ______________and
muscular _________________. (2 out of the 5 health-related fitness areas)

_________________=the amount of force a muscle can exert. (In the
weight room you will lift heavier weight and light repetitions)

ENDURANCE = the amount of force a muscle can exert over a ___________
____________time. (In the weight room you will lift lighter weight and
many repetitions)

WHAT IS THE DIFFERENCE BETWEEN MUSCULAR ENDURANCE AND
CARDIOVASCULAR ENDURANCE?
     When doing an “aerobic” activity you need to have good muscular
     endurance in the legs (large muscle areas) to actually perform the activity.
     In order to keep your muscles contracting (working) you need Oxygen. The
    heart supplies this fuel so good cardiovascular endurance allows your heart
    to supply more oxygen to the muscles. The stronger your heart is the
    longer you can perform the activity.

Muscular fitness increases your lean muscle mass. The more muscles you
have the more calories you burn and thus contribute to a having a healthy
body composition.

To have bigger muscles-_____________________is what you want to do.

BENEFITS of MUSCULAR FITNESS TRAINING
    Strong Bones     Good _____________
    Less risk of back pain and muscle injury Improves sports performance
    Improves the amount of work you can do

USING DRUGS LIKE _________________STEROIDS ARE ILLEGAL AND
DANGEROUS TO THE BODY.
    DANGERS INCLUDE:
        Heart Disease            Acne
        Stunted bone growth      Facial Hair in females
        Hair Loss      Enlarged breasts in males   Aggressive behavior
ANOTHER DRUG _____________IS ANOTHER HARMFUL SUBSTANCE.

The food supplement _____________has been banned in some countries. It
is NOT a drug. It is not known what long term affects will occur if used.
It is NOT FDA regulated and therefore it is not monitored for product
safety.

ASSESSMENT for MUSCULAR FITNESS- best way is to test several large muscle
groups. Examples are listed below

     STRENGTH                               ENDURANCE= use calisthenics
     Leg press (station in wt room)         Pushups for arms and shoulders
     Bench press(station in wt room)        Sit-ups/curlups for abdominals

RECOMMENDED TO FIRST FIND 1 REP MAXIMUM=the maximum amount of weight you
can lift one time. It is not recommended for teenagers because they can hurt
themselves. We use a modified 1rm. Find a weight you can lift 10 times. YOU SHOULD
LIFT A MINIMUM OF 5 TIMES BUT NOT BE ABLE TO LIFT MORE THAN 10 TIMES.

YOU’LL FIND YOUR ESTIMATED 1 REP MAX BY TESTING YOURSELF ON VARIOUS
MACHINES (LEG PRESS, BENCH PRESS ETC) THEN CONSULT A CHART TO ESTIMATE
YOUR STRENGTH.


SAFETY—SOME LISTED NOW & OTHERS NEAR END OF TAPE-look at the
pictures also for ideas.
      1—Good ___________________ and good posture
      2—Full range of______________
      3—Don’t let the plates touch or rest between repetitions
      4—Don’t hold your_____________(exhale as you lift)
      5—Don’t lock your_______________(like knees or elbows)
      6—Slow and control
      7—Use spotters

DEVELOPING A PROGRAM
    DEFINITIONS:    _________________=repeating an exercise several
                    times (abbreviated REP)

                             ________=a group of repetitions. Several
                             repetitions at one time.
FOR STRENGTH------SETS =__________SETS
                  REPS= 7-10 REPETITIONS

FOR ENDURANCE-----SETS= 1-3 SETS
                        REPS=___________REPETITIONS
PRE=Progressive Resistance Exercise: gradually increase the resistance of the
exercise to become stronger.

PRINCIPLES INCLUDE

     OVERLOAD a greater than normal weight lifted than you normally do.
        (Change amount of weight, sets, or repetitions)

     PROGRESSION challenge your body’s ability gradually

     SPECIFICITY exercise specific muscle groups and use opposition
          FOR STRENGTH use the weights and various body parts
          FOR CARDIOVASCULAR use aerobics to improve the heart
          FOR ENDURANCE use specific calisthenic exercises (sit-ups and
           pushups)

FIT FORMULA
                              STRENGTH                ENDURANCE
     “F”REQUENCY         Do every other day            3 to 6 days/week
                              2-3 days/week
                         Daily if use different
                         muscle groups
                           M-W-F=upper body
                             T-TH=lower body

     “I”NTENSITY         Amount of weight you lift        20-55% of 1rm
                             60-75% of 1rm

     “T”IME                7-10 REPS=in video            11-25 reps=in video
                              1-3 sets                         1-3 sets
                         Longer rest pd between set    2 min rest pd between sets
ACTIVITY PYRAMID
   “A”CTIVITY
        1—ISOMETRIC--________________held exercises. Body parts don’t
         move. Disadvantage=can’t judge how hard you are contracting.

        2—ISOTONIC—most affective type of exercises to develop muscular
         fitness. The body parts _______________. Examples of this
         type: Calisthenics….Weight machines…Free weight. Advantage of
         is this type of exercise gives good feedback

        3—ISOKINETIC—a type of isotonic exercise that requires move-
         movement but must be done with specific machines. THE
         RESISTANCE STAYS CONSTANT THROUGHOUT THE
         RANGE OF MOTION.

        4—PLYOMETRIC—used by high conditioned athletes. Uses consecutive
          hops and jumps. Places a lot of stress on joints.

        5—RESISTANCE TRAINING—lifting weights (machines or free)

        6—CIRCUIT RESISTANCE TRAINING—choose different exercise stations
          and rotate around in a set amount of time.

PHASES OF A TRAINING PROGRAM
    1ST—Warmup
    2nd—Stretching (static if strength training)
    3rd—Workout (min 8-10 exercises—use various body parts)
    4th—Cooldown (slow and continuous)
    5th—Flexibility—static stretching

WORK ALL MAJOR BODY PARTS—WORK IN OPPOSITION

    Arms—BICEP/TRICEP
 Shoulder—DELTOID….Back—LATISSIMUS DORSI
   Chest—PECTORALIS…Upper Back—TRAPEZIUS & RHOMBOIDS
Abdominal—ABDOMINALS(upper, middle, lower)…Low Back—ERECTOR SPINAE
   Thigh—outer ABDUCTOR….inner ADDUCTOR
     Leg—QUADRICEP…HAMSTRING
    Calf—GASTROCNEMIUS…Shin—TIBIALIS ANTERIOR

				
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