Download MUSCULAR FITNESS

MUSCULAR
FITNESS
IMPROVED POSTURE
IMPROVED APPEARANCE
MORE ENERGY MEANS
IMPROVED PERFORMANCE
INCREASED SELF CONFIDENCE
ABILITY OF A MUSCLE
GROUP TO APPLY A
MAXIMAL FORCE
AGAINST A
RESISTANCE ONE
TIME
POWER LIFTING
SHOT PUT
ABILITY TO REPEAT
MUSCLE MOVEMENT
OVER AN EXTENDED
PERIOD OF TIME
SWIMMING
XC SKIING
BIKING
IN ORDER TO APPLY
THE PRINCIPLE OF
OVERLOAD TO
MUSCULAR FITNESS
WE MUST USE
FREQENCY INTENSITY
AND TIME.
2X WEEK WILL MAINTAIN
CURRENT LEVEL
3X-4X WEEK WILL IMPROVE
MUSCULAR STRENGTH
YOU MUST GIVE YOUR
MUSCLES A REST DAY
BETWEEN WORKOUTS FOR
RECOVERY
60%-90% OF 1 REP.MAXIMUM
1 REP. MAXIMUM: THE MOST
WEIGHT YOU CAN LIFT ONE
TIME
IF YOUR MAX IS 100LBS.,
YOU TRAIN WITH 60-90LBS.
REPETITIONS:1 FULL
RANGE OF MOTION
OF AN EXERCISE
SET: GROUP OF
REPETITIONS
4-8 REPS
2-3 SETS
REPETITIONS:1 FULL
RANGE OF MOTION OF
AN EXERCISE
SET: GROUP OF
REPETITIONS
MUSCULAR STRENGTH
USES HIGH WEIGHT
LOW REPS
GOOD TO DEVELOP
POWER
TENDANCY TO
DEVELOP BIGGER
MUSCLE MASS
2X WEEK MAINTAINS
3X-4X WEEK YOU
WILL IMPROVE
DON’T FORGET REST
PERIOD
30%-50% OF 1 REP
MAX
IF YOUR MAX IS
100LBS., YOU
WOULD TRAIN WITH
30-50 POUNDS
12-20 REPS
2-3 SETS
MUSCULAR
ENDURANCE
USES LOW WEIGHT
HIGH REPS
ENHANCES
ENDURANCE
ACTIVITIES
TENDS TO DEVELOP
MORE DEFINITION
2X WEEK MAINTAINS
3X-4X WEEK YOU
WILL IMPROVE
DON’T FORGET REST
PERIOD
50%-60% OF 1 REP
MAX
IF YOUR MAX IS
100LBS., YOU
WOULD BE TRAINING
WITH 50-60 LBS.
8-12 REPS
2-3 SETS
GENERAL FITNESS
GOOD FOR A PERSON WHO
WANTS TO BECOME JUST
MORE FIT
SOMEONE NOT LOOKING
TO ENHANCE A SPECIFIC
ACTIVITY
IT IS BETWEEN STRENGTH
AND ENDURANCE
START WITH
MINIMUM
NUMBER OF
REPS FOR YOUR
PROGRAM
4-8
8-12
12-20
WHEN YOU REACH
THE MAXIMUM
NUMBER OF
REPS, ADD
WEIGHT
IN ORDER TO SEE
IMPROVEMENT IN A
CERTAIN MUSCLE
GROUP, YOU MUST
DO AN EXERCISE
THAT TRAINS THAT
MUSCLE GROUP
SPECIFICTY
• MUSCLE GROUP
EXERCISE
BICEPS
BICEP
CURLS
LATISSIMUS
DORSI
LAT PULL
DOWN
PECTORALS
BENCH
PRESS
TRICEPS
TRICEP
EXTENSION
DELTOIDS
MILITARY
PRESS
GASTROCNEMIUS
SOLEUS
CALF RAISES
UPPER BACK
SEATED ROW
QUADRICEPS
LEG EXTENSION
TRAPEZIUS
UPRIGHT ROW
HAMSTRING
LEG CURL
ABDOMINALS
CRUNCHES
• TRAIN OPPOSITE MUSCLE
GROUPS
BICEPS/TRICEPS
PECTORALS/LOWER
TRAPEZIUS
QUADS/HAMSTRINGS
DELTOIDS/LATS
MUSCLES
1)ANTERIOR DELTOID
2) PECTORALS
3) BICEP
4) ABDOMINALS
5) QUADRICEP
MUSCLES
6) TRAPEZIUS
7) POSTERIOR DELTOID
8) TRICEP
9) LATISSIMUS DORSI
10) GLUTEUS MAXIMUS
11) HAMSTRING
12) GASTROCNEMIUS
13) SOLEUS
SKELETON
1) HUMERUS
2) FEMUR
3) PATELLA
4) TIBIA
5) FIBULA
6) RADIUS
7) ULNA
8) CLAVICLE
BONUS)
METACARPALS
SKELETAL FIBERS ARE
THOSE FIBERS THAT ALLOW
US TO MOVE AND BE ACTIVE.
THEY ARE BROKEN DOWN
INTO 2 TYPES.
SLOW TWITCH
FAST TWITCH
FAST TWITCH FIBERS ARE:
*WHITE IN COLOR BECAUSE
OF LOW BLOOD SUPPLY
*CONTRACT QUICKLY
*BETTER SUITED TO
EXPLOSIVE, SHORT TERM
ACTIVITIES
FAST TWITCH:
POWERFUL BODY
BUILT FOR
EXPLOSIVE POWER
LARGER MUSCLES
SLOW TWITCH FIBERS
ARE :
*RED IN COLOR BECAUSE
HIGH BLOOD SUPPLY
*CONTRACT MORE
SLOWLY FOR A LONGER
PERIOD OF TIME
*BETTER SUITED TO
ENDURANCE ACTIVITIES
SLOW TWITCH:
ENDURANCE
ATHLETES
LONG LEANER
MUSCLES
THINNER BODY
WE ALL HAVE BOTH TYPES
OF FIBERS.
YOU CAN TRAIN TO
ENHANCE EACH
YOU ONLY HAVE SO MUCH
POTENTIAL FOR EITHER
3 TYPES METHODS OF
WEIGHT TRAINING
ISOMETRIC
• MUSCLE CONTRACTION
WITH NO CHANGE IN
LENGTH OF THE
MUSCLE. EXERT FORCE
FOR 6-8 SECONDS
• BENEFTIS INJURY
REHAB
ISOTONIC
• MUSCLE CONTRACTION
THRU A FULL RANGE OF
MOTION WITH A
CHANGE IN LENGTH OF
FIBERS.
• CONSTANT RESISTANCE
• FREE WEIGHTS
UNIVERSAL MACHINE
ISOKINETIC
• A MUSCLE
CONTRACTION WITH A
CHANGE IN LENGTH OF
MUSCLE FIBERS. A
MACHINE ALLOWS FOR
MAXIMUM RESISTANCE
THRU A FULL RANGE OF
MOTION
ISOKINETIC
INCREASE IN GIRTH OR
MUSCLE MASS THROUGH
MUSCLE STIMULATION.
MOST COMMON METHOD
IS WEIGHT TRAINING
DECREASE IN SIZE OF
MUSCLE BECAUSE
OF A LACK OF USE
CHOOSING A PROGRAM
• MUSCULAR STRENGTH
• MUSCULAR ENDURANCE
• GENERAL FITNESS
WHICH IS BEST FOR
YOU?
BODY TYPE
ACTIVITY TYPE
GOALS:
BIGGER/LEANER
BETTER SHAPE
CHOOSING A PROGRAM
• MUSCULAR STRENGTH
4-8 REPS
• MUSCULAR ENDURANCE
12-20 REPS
• GENERAL FITNESS
8-12 REPS
MUSCULAR FITNESS
WORKSHEET
1) APPLY EACH OF THE
PRINCIPLES OF TRAINING
TO THE NEEDS OF EACH
PERSON DESCRIBED
2) OVERLOAD: USE F.I.T.
3) SPECIFICITY: TO BEST
UTILIZE SPECIFICITY YOU
MUST DO A FULL BODY
WORKOUT. THE EXERCISES
WE WENT OVER CONSTITUTE
A FULL BODY WORKOUT.
4)PROGRESSION: AT WHAT
POINT WILL YOU ADD WEIGHT
TO YOUR PROGRAM
MUSCLE TO LABEL
• ANT. DELTOIDS
PECTORALS
• ABDOMINALS
BICEPS
• QUADRICEPS
SOLEUS
• TRAPEZIUS
POST. DELTOIDS
• GLUTEALS
• GASTROCNEMIUS
• LATISSIMUS DORSI
• HAMSTRING
• TRICEP
SKULL
CLAVICLE
HUMERUS RADIUS
ULNA
FEMUR
PATELLA
TIBIA
FIBULA METACARPALS
PHALANGES
• NAUTILUS MACHINE
• CYBEX MACHINE
WEIGHT ROOM
GUDELINES
NO FOOD,
BEVERAGE,GUM, GLASS
CONTAINERS
WATER BOTTLES ARE OK
DRY,CLEAN, NON
MARKING SHOES
NO OPENED TOED SHOES
OR CLEATS
APPROPRIATE PE CLOTHING
REQUIRED
SPRAY AND WIPE DOWN
BENCHES AND MACHINES
AFTER USE
Essex High School Weight
Room Guidelines and
Expectations
• The following are designed to
maintain clean, hygienic, and high
quality equipment and facilities:
• Food, beverage, gum, glass
containers, and chalk are not
allowed. Leak proof water bottles
are permissible
• Only dry and clean non-marking
athletic footwear is allowed. Open
toed shoes, sandals, and cleats are
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Essex High School Weight Room Guidelines and Expectations
The following are designed to maintain clean, hygienic, and high quality equipment and facilities:
Food, beverage, gum, glass containers, and chalk are not allowed. Leak proof water bottles are
permissible
Only dry and clean non-marking athletic footwear is allowed. Open toed shoes, sandals, and cleats
are not permitted.
Appropriate exercise attire is required. Street clothes or clothes containing snaps, studs, or
potentially damaging material to the benches and seats are prohibited
Please spray and wipe down benches and machines after every use
The following are designed to encourage an inclusive, welcoming atmosphere in the weight room:
Changing the volume and/or music selection on the stereo equipment is prohibited without consent of
the supervisor
Profanity is not tolerated. Anyone using inappropriate language or behaving offensively will be asked
to leave the facility
Sitting or lounging on equipment unless using it is prohibited
The following are designed to provide a safe and reduced-risk environment:
Use of the weight room is prohibited without a supervisor
Horseplay and unsafe behavior is prohibited
Please keep all bags, coats, and non-exercise related items in a designated area. Activity areas must
be clear of all personal items
Athletic shoes must be properly laced and allow no lateral movement within the shoe
Guidelines For Use Of Weight Room Equipment
Weight equipment is not permitted outside of the weight room
Please report any broken or malfunctioning equipment to the supervisor
Always return weights to their correct weight racks or weight storage places after use. Weights may
not be left on the floor or stacked against equipment after use.
Always return other weight room equipment to its proper storage places such as weight belts,
handles, collars, bars, benches, and stops
Slamming or dropping weights, dumbbells, or barbells is prohibited. Weights should be safely lowered
to the floor
Always use a spotter especially when using bench press, incline press, and squat stations
Always use weight belts on squats, dead lifts, and overhead lifts
Always use a collar or clip when using free weight lifting bars
Use of equipment other than its designated use is prohibited
EXERCISES:
SEATED CURLS
MODIFIED PUSH UP
PULL UP
DUMBELL CURLS
LEG EXT.
TRICEP EXT.
MILITARY PRESS
SEATED ROW
BENCH PRESS
PUSH UPS
LEG CURLS
STRAIGHT BAR CURLS
LAT PULL DOWN: CLOSE AND WIDE