Download Osteoporosis

Muscular Strength,
Endurance &
Flexibility
Chps. 5 & 6
www.wou.edu/~timkeng
for notes
What do you want….
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To be like at 65, 70, 75 years
of age?
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Think health!!
Share with a neighbor!
What do you want to be like?

http://www.nationalmastersnews.com/
What are some…
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Fears of the elderly?
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Loss of independence
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Due to….
Lack of strength & flexibility
Osteoporosis
Incorrect and Correct
Pelvic Alignment
Muscular Strength, Endurance
& Flexibility
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Muscular strength
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Muscular endurance
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Exerting maximal force for one repetition
Examples in real life (not wt. room)???
Exerting submaximal force for multiple
repetitions
Examples in real life???
Flexibility
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Range of motion of a joint
Examples in real life???
More terms…
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Concentric (bicep, hamstrings)
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Eccentric
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(tricep, quadricep)
Elongating the muscle
Agonist
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Shortening or contracting the muscle
(bicep, low back)
Prime mover
Antagonist (tricep, abdominals)
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Opposite side of prime mover
More terms…
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Hypertrophy
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Increase in muscle size
Atrophy
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Decrease in muscle size
Changes in body composition
as a result of a combined aerobic
and strength-training program
More terms…
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Slow-twitch muscle
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Does better with longer distance /
more repetitions
Dark meat – aerobic
Fast-twitch muscle
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Responds quickly – short duration
White meat - anaerobic
Muscular Strength, Endurance
& Flexibility
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How do we get that?
F.I.T.T. - Dependent on goals
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Frequency (how often)
Intensity (how hard)
Time (how long)
Type (what activity)
Principle of Overload
Principle of Specificity
Practical Application
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Training for balance
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Both side of the body – agonist & antagonist
Training smart
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Work hard & recover & eat healthy
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No steroid use
Questions?????
Reflection Assignment
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You set a goal in the 3rd week of class (Chp.
2). This current assignment will be a
reflection of your progress toward that goal
and either a reaffirmation or revision of that
goal, or the establishment of a new goal.
This assignment should be word processed.
DUE DATE: Week of May 31st to your lab
instructor
Reflection Assignment
1. Statement of your original goal.
2. Statement of the baby steps you outlined for your
original goal.
3. Reflection on the progress toward this goal. If you
did make progress, what was it and why. If you
did not make progress toward this goal, please
detail why.
4. Goal reaffirmation or goal change: (1 of the 3)
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Provide a statement of reaffirmation toward your original
goal (and explain why you are keeping this goal) OR
Revise your original goal and provide rationale for this
change OR
Create a new goal and provide rationale for this change.
5. Goal baby steps. What are 3 baby steps you need
to take in order to make progress toward the goal
established in #4.