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Fitness Guide - Muscular Strength Fill in the FITT Principle for muscular strength (Use PE Resource Book) Frequency Intensity At least ____ times a week. Work at _____% of your 1 rep max (for the muscle group you are trying to strengthen) (low ______ / heavy ________) Time Each set should consist of ___-___ heavy reps. Types 1. ______ 2. ______ You should perform ___-___ sets. Benefits of Muscular Strength ● 5 Benefits of Building Muscle That Most Women & Men Don’t Know About ○ link: https://www.youtube.com/watch?v=jxj3UAqShgg ○ watch from the start to 6:00 min. ● List the Muscle Benefits below- What is Strength? ● Muscular Strength, Endurance, and Flexibility ○ link: https://www.youtube.com/watch?v=YSbdoldO-3A ○ just watch the first 15 seconds! ● What is the definition of muscular strength? Muscle Damage & Repair ● ● What Makes Muscles Grow? ○ link: https://www.youtube.com/watch?v=2tM1LFFxeKg ○ watch from beginning to end. As you expose your muscles to ________ (lifting weight) they experience microscopic damage, which is a good thing. The greater the damage to the muscle tissue, the more your body will need to repair itself. The cycle of damage & repair makes muscles bigger and stronger. Without proper nutrition, hormones and _________, your body would never be able to repair damaged muscle fibers. ● When the muscle is lengthening = _________________ contraction Principles of Overload, Specificity, and Progression ● Principles of Fitness Training ○ ○ ● ● ● link: https://www.youtube.com/watch?v=0Zxz0fZ1Kyc start at the beginning and stop at 1:30 Principle of Overload = Principle of Specificity = What is the Principle of Progression? What is the difference between a concentric contraction and an eccentric contraction? Three types of Contractions ● Isometric vs. Concentric vs. Eccentric, what’s the deal? ○ link: https://www.youtube.com/watch?v=YIYhrj4QBWU ○ this is a good one... Watch the whole thing. ● He is explaining which contractions / movements are the “best” movements, which is very interesting; but we want to understand the difference between each one. ● ● ● ● Isometric contraction = Isotonic contraction= Concentric contraction = Eccentric contraction = Auxiliary Muscles are muscles that get worked out ___________________. They aren’t the muscles you originally intended on working out but benefit anyway. Auxiliary Muscles ● Use the PE Resource Book in Google Classroom to find the information. ● ● What are Auxiliary muscles? Give an example. Huhh…. Ok, let's break this down. Samantha is feeling really motivated today. She decided to workout in the PERC after school. She decided to do a circuit of 10 back squats, 10 bench press and 10 dumbbell bicep curls. For each exercise in Samantha’s workout, please indicate the target muscle as well as the auxiliary muscle worked. Exercise Intended Targeted muscles Auxiliary Muscles worked Back Squat Bench Press Dumbbell Bicep Curls Recovery ● Strength Training: Muscle Recovery Time -- Meredith Rudh -- UHC TV ○ link: https://www.youtube.com/watch?v=8S1IE1s463s ○ watch the whole clip (1:41) ● Now, check in your PE Resource Book in Google Classroom for the general rule of thumb when lifting heavier weight in your workouts. What is the recovery time? ○ In between sets, the recovery time should be ___-___ seconds ○ In between workouts of the same muscle groups, the recovery time should be ___ hours (___ days)