Transcript Term one OHS Fitness

Muscle Fitness Basics
• Muscular endurance
– Muscles can work for long periods before
becoming fatigued.
– This happens because the energy systems of
your muscle cells are improved.
Muscle Fitness Basics
• Improving muscular
endurance
– by resistance training.
– doing resistance training
in a specific way (high
reps, low weights).
Muscle Fitness Basics
Muscular strength is
Muscular strength is the
amount of force a muscle
can produce (usually
assessed using low reps).
Muscle Fitness Basics
What is meant by the term hypertrophy?
• is an increase in size of the muscle fibers.
• happens as a result of resistance training
involving heavy weights and low repetitions.
Muscle Fitness Basics
Can you explain the terms
reps and sets used in
designing a lifting
program?
• Reps – the number of lifts
in a set.
• Sets – one set is a group
of repetitions (e.g., lifting
2 sets of
15 repetitions).
Muscle Fitness Basics
• The three types of muscles your body has are.
– Smooth
• Smooth muscles make up the walls of internal
organs, such as the stomach and blood vessels.
– Cardiac
• Your heart is made of cardiac muscle.
• Both smooth and cardiac muscles are classified as
involuntary muscles because you cannot
consciously control their movements
– Skeletal
• Attached to bone and responsible for movement
Muscle Fitness Basics
There are three types of
fibers in skeletal muscle
• fast-twitch
• slow-twitch
• intermediate
Muscle Fitness Basics
• Slow-twitch fibers
– contract at a slow rate.
– generate less force than fast-twitch fibers.
– can resist fatigue.
Muscle Fitness Basics
• Fast-twitch fibers
– contract fast.
– generate more force
when they contract.
– are important for
strength activities.
Muscle Fitness Basics
• Intermediate fibers have
characteristics of both
slow- and fast-twitch
fibers.
– These fibers contract
fast and have good
endurance
Muscle Fitness Basics
The strength of a muscle depends on several
factors:
• how well trained a person is,
• the speed of the movement being performed,
• the angle of the joint during a specific lift,
• age,
• sex, and
• heredity (the types of muscle fibers you have).
Determining Your Modified 1RM
1RM One repetition
maximum.
It represents the
maximum amount of
weight a group of
muscles can lift at one
time.
1 Rep Max
• General Guidelines
– Please us all safety precautions by insuring
that you have at least 2 spotters for each test.
– Working in groups of three will give you
enough rest between lifts so that you are able
to complete all testing today.
– Record your results below and on you blue
log sheet.
Procedure
1. Warm-up with stretching that we have done at
the beginning of class.
2. Warm-up with 5-10 repetitions at 40% to 60%
of the estimated maximum weight you think you
can lift.
3. You should have about a 3-4 minute rest as the
others in your group are warming up with their
5-10 reps
4. Increase the load to 60% to 80% of the
estimated maximum weight you think you can
lift and attempt to complete 3-5 repetitions.
Procedure Cont.
5.
Your goal is to determine your 1 RM in 3 to 5 trials, so
start your initial load weight heavy enough to
accomplish this.
6. Rest again as others in your group complete their lifts.
7. Add a small increase in weight to the load and then
attempt a 1 rep max lift.
8. If the load can be lifted rest again and add more weight
and attempt to lift it.
9. Repeat until you cannot lift the load you are
attempting. The last weight you could lift is your 1 rep
max.
10. You should give ongoing encouragement and
communication with the others in your group, as this is
crucial to obtain the best performance.
Applying the FITT Principle
•
•
•
•
Frequency = days per week
Intensity = amount of resistance
Time = number of repetitions and sets
Type = strength training exercises for all
major muscle groups
Frequency of Exercise
• American College of Sports Medicine
recommends 2-3 days per week
– Allow 1 full day of rest between workouts
Intensity of Exercise:
Amount of Resistance
• Choose resistance based on your current
fitness level and goals
• To build strength
– Lift heavy weights (80% of 1 RM)
– Perform a low number of repetitions
• To build endurance
– Lift lighter weights (40-60% of 1 RM)
– Perform a high number of repetitions
• For a general fitness program
– Lift moderate weights (70% of 1 RM)
– Moderate number of repetitions
Time of Exercise: Repetitions
and Sets
• To build strength and endurance, do enough repetitions
to fatigue the muscles
• The heavier the weight, the fewer the repetitions (1-5)
to fatigue = a program to build strength
• The lighter the weight, the higher the number of
repetitions (15-20) to fatigue = a program to build
endurance
• To build both strength and endurance, try to do 8-12
repetitions of most exercises
Training for Strength versus Training
for Endurance
Time of Exercise: Repetitions
and Sets
• Set = a group of repetitions followed by a rest period
• For general fitness, 1 set of each exercise is sufficient
• Doing more than one set will increase strength
development
• Rest between sets
Test is on Thursday
• All this information is posted at
– http://www.oremhighschool.com/staff/millerd/