muscle strength endurance - mvla - welcome to mvla …：肌肉力量耐力mvla -欢迎mvla…

,Muscular StrengthMuscular Endurance&Training Principles,5- Health Related Fitness Areas,3-Types of Muscles,Skeletal Muscles-600 muscles in the bodyFunctions:Attach to bonesGood postureMake movement possible,Bones act as levers, so when muscles apply force, movement occurs,Types of Skeletal Muscles,Fast Twitch,Anaerobic Exercise brief high-energy expenditure, Strength activities,Examples,Slow Twitch,Examples,Aerobic Activities- activities that are prolonged and require constant oxygen.endurance activities,Muscular Strength,Amount of force a muscle can exert one time Strength is developed using lower reps, & heavier weights,Muscular Endurance,The ability of a muscle to contract over a extended period of timeEndurance is built by light weights and more repetitions,Muscular vs. Cardio Endurance,MUSCULARThe ability of a muscle to contract over a extended period of timeEndurance is built by light weights and more repetitions,Cardiovascular FitnessHeart/lungs/blood vessels working together, when one exercises,Proper Pace for Lifting,2 seconds to lift/exert force3 seconds to lower/release force,Proper Breathing,You should EXHALE when lifting/exerting forceYou should INHALE when lowering/releasing force,F- 2-3 days a week (non consecutive days)I-40-80% 1 RM, 8 + repsT-1-2 sets 3-12 repsT-Resistance training w/free weights/machines,F-3-6 days a weekI-20-55% IRMT-1-3 sets of 11-25 repsT-resistance training w/resistance machines, Plyo Balls, Rx balls, trunk extensions.,Get the benefits of both in a workoutFITT Formula,Strength,Endurance,Strength,Endurance,F- 3 days a weekI- 40-55 % IRMT- 1-2 sets,11 repsT-Resistance training,Training Principles,S- SpecificityP- ProgressionO- OverloadR- ReversibilityT- Train & Maintain,S - Specificity,Only the muscles or body systems being worked benefit from the exercise.,S - Specificity,Example: Using the platform shoes to help strengthen your gastrocnemius to help you jump higher.,P - Progression,In order to improve, people should gradually increase the physical activity.,P - Progression,Example: Start off with doing one level of stairs and then progress to doing two levels.,O - Overload,To improve the fitness component, the body must work above your normal level.,O - Overload,Example: You must increase the repetitions, weight or frequency of the activity.,R - Reversibility,Reversibility means, “Use it or lose it.”,R - Reversibility,Example: If you stop running three days a week your body will start to reverse back to the original level.,T-Train & Maintain,TrainingYou must develop your