Part I: The Muscles of the Body
Part II: The Basics of the Muscular System
Part III: Fitness Concepts
Part IV: Flexibility Concepts
Part V: Warming Up & Cooling Down
Part VII: Rest & Recovery
Part VIII: Applying the Concepts
Review
Part I: The Muscles of the Body
1)
Pectoralis Major
Common Name: “Pecs” or “Chest”
Movement: Adduction & Extension of
the shoulder joint.
Exercises:
______________________________
2)
Latissimus Dorsi
Common Name: “Back” or “Lats”
Movement: Adduction & Extension of
the shoulder joint.
Exercises:
_____________________________
3)
Deltoids
Common Name: “Shoulders” or “Delts”
Movement: Abduction & Flexion of
the shoulder joint.
Exercises: ___________________________
4)
Quadriceps
Common Name: “Quads” or “Thighs”
Movement: Extension of the knee &
Flexion of the hip.
Exercises: ___________________________
5)
Hamstrings
Common Name: “Hammy” & “Thigh”
Movement: Flexion of the knee &
extension of the hip.
Exercises: _______________________
6)
Gluteus Maximus
Common Name: “Glut” & “Butt”
Movement: Extension & Adduction of
the hip.
Exercises: _____________________
7)
Abdominals
Common Name: “Abs” & “Stomach”
Movement: Flexion of the spine.
Exercises: ____________________
8)
Biceps
Common Name: “Arms” & “Bi’s”
Movement: Elbow flexion & wrist
supination.
Exercises: _____________________
Part II: The Basics of the Muscular System
1)
Anatomical
Directions & Joint Motions
Anterior & Posterior: Anterior “in front of” and
posterior “in back of”.
Medial & Lateral: Medial refers to the middle
of the body and lateral refers to away from the mid- line of the body.
Flexion: Bending of a joint. Ex of
exercise involving flexion:______________
Extension: Straightening of a joint. Ex
of exercise involving extension:______________
Adduction: Toward the body. Ex of
exercise involving adduction:______________
Abduction: Away from the body. Ex of
exercise involving abduction:______________
2)
Muscle Types
Skeletal: attached to the bones by
connective tissue called “tendons”. This type causes voluntary contractions and
is the target muscle type of strength training.
Smooth: produces movement in your
internal organs.
Cardiac: heart muscle causes the
rythmucal contractions of the heart.
Fast Twitch Muscle Fiber: skeletal muscle, white
muscle fibers, contract quickly, easy to fatigue, and are responsible for the
explosive muscle contractions. These fibers are used for anaerobic activities.
Slow Twitch Muscle Fiber: skeletal muscle, red muscle
fiber, contract slowly, does not fatigue easily, & has a large blood
supply. These allow us to do endurance, or aerobic, activity.
List
Sports & Activities That Utilize Each Type
Fast
Twitch Slow
Twitch
3)
Muscular
Contraction Types
Concentric Muscle Contraction: Muscle action in which the
muscle is shortening under its own power. This action is commonly called
"positive" work, or, redundantly, "concentric contraction."
Eccentric Muscular Contraction: Muscle action in which the
muscle resists while it is forced to lengthen. This action is commonly called
"negative" work, or "eccentric contraction," but, since the
muscle is lengthening, the word "contraction" is misapplied.
Isometric Muscular Contraction:
Muscle action in which the
muscle attempts to contract against a fixed limit. This is also sometimes
called "isometric contraction," although there is not appreciable
shortening of the muscle.
Identify
The Type Of Contraction (C, E, or I)
Slow controlled lowering of
the bar to the chest during bench press. _____
Sitting against the wall in
a half squat position for 2 minutes. ______
The pulling of the bar down
to the chest on the lat pulldown. _______
4)
Agonist &
Antagonist
Agonist: the prime mover in a given
exercise.
The agonist when doing a leg
curl is the ____________ muscle.
Antagonist: The muscle that makes the
opposite movement from the prime mover. Asissts in joint stabilization and
break of momentum at the end of a fast motion.
The antagonist when doing a
bicep curl is the __________ muscle.
5)
Atrophy &
Hypertrophy
Atrophy: decrease in size of the
muscle. A muscle will atrophy when demands on the muscle are decreased, or
ceased all together. The less work the smaller the muscle.
Hypertrophy: increase in size of the
muscle. Hypertrophy results from enlargement of muscle fibers. Hypertrophy will
occur when a sufficient overload is placed upon the muscle to force it to work
harder than normal and grow, or adapt. (Increased
muscle mass will result in your body burning more calories because muscles use
calroies for fuel 24 hours a day.)
6)
Muscular Soreness
Acute Muscle Soreness: the pain one experiences
during or immediately after exercise. This caused by a build up of lactic acid
in the muscle tissue or shifts in fluid balance in the muscle cells.
DOMS: (Delayed Onset Muscle
Soreness) pain experienced one to days after exercise. This type of soreness is
most likely caused by microscopic tears in the muscle itself.
Part III: Fitness Concepts
1) Principle of Progression/Over Load
The principle of overload states that a greater than normal stress or
load on the body is required for training adaptation to take place. The body
will adapt to this stimulus. Once the body has adapted to the stress, then a
different stimulus is required to continue the change. In
order for a muscle (including the heart) to increase strength, it must be
gradually stressed by working against a load greater than what it has adapted.
List an example of
overload.
The principle that the body adapts very specifically to the training
stimuli it is required to deal with. The body will perform best at the specific
speed, type of contraction, muscle-group usage and energy source usage it has
become accustomed to in training. In order to improve your strength,
endurance and fitness, you have to progressively increase the frequency,
intensity and time of your workouts. The Specificity
Principle simply states that for these reasons, training must go from highly
general training to highly specific training. For example, if you
are a sprinter, you may start out with easy running and general strength
training before moving on to explosive training in the way of plyometrics or
sprinting out of the blocks. If you try to do explosive, high intensity
training too soon, you will run the risk of such training being ineffective and
possibly resulting in injury. The principle of
Specificity also implies that to become better at a particular exercise or
skill, you must perform that exercise or skill. Your strength
training exercises should try to emulate the same movements that you intend to
perform during competition/sport/activity.
Name a sport & choose an exercise that
is specifcally related to that sport & why it can help.
3) Variation in Exercise
Variation in your exercise routine is very important to keep you moving
towards your fitness goal, to keep you from hitting a fitness plateau. Because
your body adapts quickly to the stress that is applied to your body, you need
to change your workout routine every 4 to 6 weeks. Variation in your
workout can occur in several ways:
- Change the intensity
level of your workout.
- Change the repetitions
along with the intensity level of your workout.
Note: When the intensity level goes up the repetitions should go down,
when the intensity level goes down the repetitions should go up. - Change the length of
the workout.
- Change the exercises
used during the workout.
- Change the sequence of exercises.
List 4 variations of the bench
press done in class.
4) Multiple Joint Vs Single Joint Exercises
Multi- joint exercises employ the use of
more than one joint for a given
exercise, therefore employing the use of more
than one muscle group. Multi- joint exercises work more muscle groups than
single- joint & should be completed first in the workout.
Single joint exercises tend to stress the smaller muscle groups. These should be worked last so they do not hinder the smaller muscles ability to work with larger groups during multi- joint lifts. This will result in a lowered incidence of injury.
List examples of multi- joint lifts
List examples of single joint lifts
5) F.I.T. Concept
Frequency: How often do you exercise
per week? (exercise sessions per week)
Aerobic activities must be performed at least three times per week to
reach an adequate level of cardiovascular fitness. Strength training must be
performed a minimum of 2-3 times a week to build up adequate strength
levels.
Intensity: How hard is your exercise
session? (Level of intensity)
To obtain the greatest cardiovascular benefit, the American College of Sports
Medicine recommends that the intensity of your training be sufficient to
increase your heart rate to a range of 60% to 90% of your maximum heart
rate. This is your target heart rate zone. To find your target
heart rate zone:
220 - (minus your age) x .90 = Upper limit of your target heart rate zone
220 - (minus your age) x .60 = Lower limit of your target heart rate zone.
For strength training one needs to exercise at 50- 95% of their 1
repitition max in order to receive benefits. However, in order to maximize
these gains one should begin with high reps and a low intensity. You should
gradually decrease the amount of reps you perform and increase the intensity.
This is called periodization. Periods, or cycles, should last between 8-
12 weeks in length.
Time: How long do you
exercise? (Duration of the exercise
session)
To achieve all the values of cardiovasculur training, you must maintain the
target heart rate (60% - 90%) for a minimum of 20 minutes. As you
become more fit, you should increase the your time in the target heart rate
zone to gain a higher level of fitness. However the intensity level may
need to be reduced or lowered, in order for your body to accommodate or handle
the stress from the increase in time.
For strength training workout sessions should last no more than 1 ½
hours. Any longer than this and overtraining may occur.
Part V: Flexibility Concepts
- Allows greater freedom of movement and
improved posture
- Increases physical and mental relaxation
- Releases muscle tension and soreness
- Reduces risk of injury
2) Types of Stretching
Active: An active stretch is one where you assume a
position and then hold it there with no assistance other than using the
strength of your agonist muscles. For example, bringing your leg up high and
then holding it there without anything (other than your leg muscles themselves)
to keep the leg in that extended position.
Passive: A passive stretch is one
where you assume a position and hold it with some other part of your body, or
with the assistance of a partner or some other apparatus. For example, bringing
your leg up high and then holding it there with your hand.
Ballistic: Ballistic stretching uses
the momentum of a moving body or a limb in an attempt to force it beyond its
normal range of motion. This is stretching, or "warming up", by
bouncing into (or out of) a stretched position, using the stretched muscles as
a spring which pulls you out of the stretched position. (e.g. bouncing down
repeatedly to touch your toes.) This type of stretching is not considered
useful and can lead to injury.
PNF: PNF is an acronym for proprioceptive neuromuscular facilitation. PNF refers
to any of several post-isometric relaxation
stretching techniques in which a muscle group is passively stretched, then
contracts isometrically against resistance while in the stretched position, and
then is passively stretched again through the resulting increased range of
motion. PNF stretching usually employs the use of a partner to provide
resistance against the isometric contraction.
Dynamic: Dynamic stretching,
according to Kurz, "involves
moving parts of your body and gradually increasing reach, speed of movement, or
both." Do not confuse dynamic stretching with ballistic stretching!
Dynamic stretching consists of controlled leg and arm swings that take you
(gently!) to the limits of your range of motion. In dynamic stretches, there
are no bounces or "jerky" movements. An example of dynamic stretching
would be slow, controlled leg swings, arm swings, or torso twists.
List one example each of a passive, dynamic,
& PNF stretch.
Part V: Warming Up & Cooling Down
1) Benefits of proper warm-up and cool down
Warming up brings about important physiological
changes that reduce the risk of injury, while also preparing the body for
higher levels of effort and energy utilization.
Specifically...a gradual warm-up:
- Leads to efficient calorie burning by
increasing your core body temperature
- Produces faster, more forceful muscle contractions
- Increases your metabolic rate so oxygen is
delivered to the working muscles more quickly
- Prevents injuries by improving the elasticity
of your muscles
- Gives you better muscle control by speeding up
your neural message pathways to the muscles
- Allows you to work out comfortably longer
because all your energy systems are able to adjust to exercise,
preventing the buildup of lactic acid in the blood
- Improves joint range of motion
- Psychologically prepares you for higher
intensities by increasing your arousal and focus on exercise
Blood tends to accumulate in the lower body when a
vigorous exercise session is stopped abruptly. With reduced blood return,
cardiac output decreases and lightheadedness may occur. Because muscle movement
helps squeeze blood back to the heart, it is important to continue lower level
physical activity after the exercise session is completed (i.e. the cool-down
period).
The best activities for both are simply to work at a
much lower pace in an aerobic/cardiovascular activity that you are using for
training. Examples include slow cycling on a bike or walking on a treadmill. As
a general guideline, a 5 – 10 minute session should be dedicated for both
warming-up and cooling-down.
Design a 6 exercise cool down for your needs.
Part VII: Rest & Recovery
Consecutive days of hard resistance training for the same muscle group
can be detrimental. The muscles must be allowed sufficient recovery time to
adapt. Strength training can be done every day only if the exercised muscle
groups are rotated, so that the same muscle or muscle group is not exercised on
consecutive days. There should be at least a 48-hour
recovery period between workouts for the same muscle groups. For
example, the legs can be trained with weights on Monday, Wednesday, and Friday
and the upper body muscles on Tuesday, Thursday, and Saturday.
Recovery is also important within a workout. The recovery time between
different exercises and sets depends, in part, on the intensity of the workout.
Rest Between Sets
Conditioning Cycle: 30sec to 1min.
Hypertrophy Cycle: 1 to 1 ½ min.
Strength Cycle: 2 to 2 ½ min.
Power Cycle: 2 ½ to 3 min.
Peak Cycle: 3 to 4 min.
Part VIII: Applying the Concepts
1) Apply FIT to Cardiovascular Training
Overload:
Frequency:
Intensity:
Time:
Progression:
Specificity:
2) Apply FIT to Flexibility Training
Overload:
Frequency:
Intensity:
Time:
Progression:
Specificity:
3) Apply FIT to Strength Training (Bench
Press)
Overload:
Frequency:
Intensity:
Time:
Progression:
Specificity:
Review
KEY MESSAGES
- Adolescents and young adults, both male and female, benefit from physical activity.
- Physical activity need not be strenuous to be beneficial.
- Moderate amounts of daily physical activity are recommended for people of all ages. This amount can be obtained in longer sessions of moderately intense activities, such as brisk walking for 30 minutes, or in shorter sessions of more intense activities, such as jogging or playing basketball for 15-20 minutes.
- Greater amounts of physical activity are even more beneficial, up to a point. Excessive amounts of physical activity can lead to injuries, menstrual abnormalities, and bone weakening.
FACTS
- Nearly half of American youths aged 12-21 years are not vigorously active on a regular basis.
- About 14 percent of young people report no recent physical activity. Inactivity is more common among females (14%) than males (7%) and among black females (21%) than white females (12%).
- Participation in all types of physical activity declines strikingly as age or grade in school increases.
- Only 19 percent of all high school students are physically active for 20 minutes or more, five days a week, in physical education classes.
- Daily enrollment in physical education classes dropped from 42 percent to 25 percent among high school students between 1991 and 1995.
- Well designed school-based interventions directed at increasing physical activity in physical education classes have been shown to be effective.
- Social support from family and friends has been consistently and positively related to regular physical activity.
- Helps build and maintain healthy bones, muscles, and joints.
- Helps control weight, build lean muscle, and reduce fat.
- Prevents or delays the development of high blood pressure and helps reduce blood pressure in some adolescents with hypertension.