Download Muscular Fitness

JOINTS
Any place where two or more bones
come together is a JOINT.
STRUCTURE OF A JOINT
(Flash video: Body Basics Muscles and Joints)
http://kidshealth.org/teen/your_body/body_ba
sics/bones_muscles_joints.html
TENDON:
fibrous cords
that connects
muscle to bone
CARTILAGE:
flexible connective
tissue that lines the
surface of joints; allows smooth
movement, cushion, and support.
LIGAMENT: tough
bands of fibrous,
slightly elastic
tissue that connects
bone to bone
HINGE
Allows a back and forth movement; like
hinges on a door. (Flexion / Extension)
Example: Elbow, Knee
BALL AND
SOCKET
A bone with a rounded end that fits into a cuplike cavity on
another bone.
(Flexion, Extension, Abduction, Adduction)
Example: Hip; shoulder
PIVOT
One bone rotates in a ring of another bone
that does not move. (Rotation)
Example: Atlas/Axis (neck)
GLIDING
A free moving joint that provides a gliding
motion limited by ligaments
(Flexion, Extension, Rotation)
Example: hand and foot, vertebral column
Where is the
sternocleidomastoid?
OBJECTIVES:
What are the major muscle groups in the
human body?
Where are the major muscle groups in the
human body located?
What movements are generated by the major
muscle groups in the human body?
F.
M.
A.
.
B.
E.
.
J.
.
.
K.
PECTORALS
DELTOID
BICEP
ABDOMINALS
EXTERNAL
OBLIQUE
QUADRICEP
TRAPEZIUS
LATISSIMUS
DORSI
TRICEP
ERECTOR
SPINAE
GLUTEALS
HAMSTRING
GASTROCNEMIUS
Flexes
the. . .
◦Elbow: Bicep
◦Knee: Hamstring
◦Torso: Rectus Abdominus
◦Foot: Gastrocnemius
FLEXORS
Extends
the. . .
◦Elbow: Tricep
◦Knee: Quadricep
◦Torso: Erector Spinae
EXTENSORS
Allows a hugging action =
Pectorals
Raises the arms in 3 directions
=
Deltoid
Rotates the torso =
OTHER
Obliques
Allows you to go from sitting to
standing = Gluteals
Shrugs the shoulders =
Trapezius
Brings the arms back down to
the sides = Latissimus Dorsi
OTHER
Muscular Fitness
(Strength and Endurance)
Can you explain the difference
between training to improve
muscular strength and muscular
endurance?
Definitions

Muscular Strength
◦ The amount of force a muscle can exert.
 Vital to activities that involve
LIFTING
PUSHING
__________,
_____________,
and
____________.
JUMPING

Muscular Endurance
◦ The ability of the muscles to do difficult
physical tasks over a period of time without
causing fatigue.
AEROBIC activities
 Mostly used during ____________
Key Concept:
all body movements
depend on muscle

Hypertrophy: the enlargement of muscle.
SIZE
NUMBER
◦ Increase in __________,
NOT __________

Atrophy: the shrinking of muscle
◦ Disuse atrophy
◦ Neurogenic atrophy
Methods of Improving Muscular
Fitness
Isometrics
Pushing against an immovable
object. (holding a contraction for
an extended period of time)
Isotonics
Activity that combines muscle
shortening/lengthening with
repeated movement
Plyometrics Exercise which forces the
muscle to go from being
lengthened to shortened.
Pushing
against a
doorway, wall
sit
Push-ups,
pull-ups, lifting
weights
Jumping,
bounding, etc.
VOCABULARY

REPETITION(S) The number of
________________:
consecutive times one does an exercise;
usually referred to as reps.

SET
________________:
A group of
repetitions of a specific exercise; each set
of repetitions or reps is followed by a rest
period before another is performed

RESISTANCE
________________:
A force that acts
against the muscles.
TRAINING
FOR… SETS
REPETITIONS
RESISTANCE
GENERAL
FITNESS
2-4
8 - 12
35-60% 1RM
MUSCULAR
ENDURANCE
2-4
12 - 20
40-60% 1RM
MUSCULAR
STRENGTH
3-5
1-6
60-80% 1RM
Sets x Reps @ Resistance
If Johnny starts out lifting 3 x 12 @
150 on the bench press, how could
you gradually make Johnny’s
workout harder over a four week
period?
HINT: you should not increase an
individual’s resistance (weight) more
than 10% per week.
WEEK 1
WEEK 2
WEEK 3
Exercise
Sets
Reps
Weight
Sets
Reps
Weight
Sets
Reps
Weight
Bench
Press
3
12
80 lbs
3
12
85 lbs
3
14
85 lbs
Arm Curl
3
14
25 lbs
3
14
25 lbs
3
16
25 lbs
Tricep
Extension
3
14
12.5 lbs
3
16
12.5 lbs
3
14
15 lbs
Seated
Row
3
12
50 lbs
3
12
55 lbs
3
14
55 lbs
Lat Pulldown
3
12
50 lbs
3
12
55 lbs
3
14
55 lbs
Overload: increasing difficulty over time
- Change reps
- Change sets
(keep in mind, a set adds 12-20 reps to your workout)
- Change weight or increase time (planks, arm hang, etc)
NO MORE THAN 10%/week!
http://anatomyarcade.com/games/matching
Games/MatchAMuscle/matchAMuscle.html
A.
B.
MUSCLE A: _________
Exercise: ____________
C.
MUSCLE B: _________
Exercise: ____________
MUSCLE C: _________
Exercise: ____________
.
1.
.
2.
.
.
.
1. Please list 3 flexors in the human body
 2. Please list 3 extensors in the human
body
 3. Which muscle is responsible for:

◦ A. Raising the arms in 3 directions?
◦ B. Allowing you to go from sitting to
standing?
◦ C. Shrugging your shoulders?
◦ D. Rotating your torso?
REVIEW QUESTIONS
Do you demonstrate progression?
◦ Weight, reps change?
 Are the exercises appropriate?
 Do you target the entire body – core?

You can include 2 core exercises per day
 Back extension = upper or lower body

Weight Training Workouts