Muscle strength is increased by putting muscles against our weight, such as dumbbell, barbell.
Aerobic exercise improves our heart and lung fitness and strength training.
Major muscle groups of our body include: legs, hips, back, chest, abdomen, shoulders and arms.
Power: how quickly force generated in muscles then applied. Main emphasis is speed of contraction.
Strength: ability of muscle to exert force. Speed is not important, comfortable rate with correct
technique
- 80-100% WR
- 2-6 rep
- 3 or 6 sets
- Slow
- 3-5min
Muscular endurance: ability of muscles to resist fatigue. Speed not important, comfortable rate with
correct technique.
- 40-60% WR
- 15-30 rep
- 3-6 sets
- Medium
- 1-2min
Hypertrophy: growth and increase of size of muscle cells. Commonly occurs through physical exercise.
Greatest improvements occur to individuals who have not weight trained and who have programs
training large muscle groups, using heavier loads, performing multiple sets and participate in training
sessions.
Well-developed muscles and low body fat are good for fitness, health, self-esteem and personal image.
Women meaning flat stomach and good look arms and shoulders.
1. Balanced nutrition program: support low body fat and sufficient protein to build muscle.
2. Exercise activity: complements nutrition program.
3. Muscle building program: targets muscle size and definition for all body parts.
Weight lifting involves application of various types of equipment to improve targeted muscle groups.
Weight liftings is a sport to test strength, power and resistance of our body.
Competitive power lifting consists three lifts back squat, bench press and deadlift
Olympic weightlifting consist 2 competitive lifts, the snatch and the clean and jerk.
Body muscles must not only be large but proportional and unobstructed by body fat.
Muscular system: network of tissues that controls movement both body and within it.
Walking, running, jumping all actions propelling body through space and possible only because of
contraction and relaxation of muscles.
Skeletal muscles produce more subtle movements result in various facial expressions, eye movements
and respiration.
Muscle allow blood to rush through blood vessels, air to fill lungs and assist with moving food through
digestive system.
Skeletal muscle
Cardiac Muscle
- In the heart
- Involuntary muscle
- Twitch muscle
Smooth muscle
Forms of training:
Isometric training
Isotonic training
Isokinetic training
Isometric training
Joint angle and muscle length do not change during contraction
Body building
Few injury, cheap
Decreases coordination, time consuming
Isotonic training
Muscular contractions occur without movement of the involved parts of the body
Pushup, squats
Easier to perform
Safety, need a spotter
Isokinetic training
Used by commercial machines, allowing to set level of machines
Biodex
Safety mechanism
Expensive
Storage issue
Resistance actives
Calisthenics: generic activities: start jumps, sit-ups
Free weights: raised and lowered by hand and arms in weightlifting. Dumbbells, barbell
Machine systems: use gravity for resistance and combination of simple machines. Pulley, lever
Aquatic activities: Water exercises with no weight bearing. Aqua walking, swimming
Plyometric: Muscles exert maximum force in short intervals of time, to increase power. Jump rope,
skipping.