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Personal Fitness II The Muscle Groups. Things To Do. Take a workout folder Write your first and last name on the folder tab Take a muscle group sheet and write your first and last name on the top of the sheet. Take a copy of Class Expectations, read, and place inside your folder.

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personal fitness ii the muscle groups

Personal Fitness IIThe Muscle Groups

Images borrowed from Strength Training Anatomy by Frederic Delavier

things to do
Things To Do
  • Take a workout folder
  • Write your first and last name on the folder tab
  • Take a muscle group sheet and write your first and last name on the top of the sheet.
  • Take a copy of Class Expectations, read, and place inside your folder.

Images borrowed from Strength Training Anatomy by Frederic Delavier

language of lifting
Language of Lifting
  • Kinesiology-
    • Study of muscles and their movement

Images borrowed from Strength Training Anatomy by Frederic Delavier

language of lifting4
Language of Lifting
  • Fast twitch-
    • refers to muscle cells that fire quickly and fatigue quickly are utilized in anaerobic activities like sprinting and power lifting

Images borrowed from Strength Training Anatomy by Frederic Delavier

incline press

Pectoralis Major

  • Pectoralis Major- Clavicular part

Incline Press

Images borrowed from Strength Training Anatomy by Frederic Delavier

language of lifting6
Language of Lifting
  • Forced Repetitions-
    • Assistance to perform additional reps of an exercise when muscles can no longer complete movement on their own.

Images borrowed from Strength Training Anatomy by Frederic Delavier

language of lifting7
Language of Lifting
  • Muscle balance-
    • Balance the program to include opposing muscle groups

Images borrowed from Strength Training Anatomy by Frederic Delavier

back press

Deltoideus

    • Anterior Part
    • Posterior Part
    • Middle Part

Back Press

Images borrowed from Strength Training Anatomy by Frederic Delavier

bench press

Coracobrachialis

  • Triceps Brachii

Bench Press

Images borrowed from Strength Training Anatomy by Frederic Delavier

law of diminishing returns
Law of Diminishing Returns
  • After five sets the curve flattens out and you get less for your efforts
  • In beginning a program you should do one to three sets per exercise

Images borrowed from Strength Training Anatomy by Frederic Delavier

training plateaus
Training Plateaus
  • Insufficient sleep
  • Over training
  • Inadequate recovery
  • Nutritional deficiencies
  • Lack of imagination

Images borrowed from Strength Training Anatomy by Frederic Delavier

triceps extension

Triceps Brachii

    • Medial Head
    • Long Head

Triceps Extension

Images borrowed from Strength Training Anatomy by Frederic Delavier

curls

Deltoideus Anterior Part

  • Biceps Brachii
  • Brachialis

Curls

Images borrowed from Strength Training Anatomy by Frederic Delavier

gain in strength
Gain in Strength
  • It takes approximately 8-12 weeks to achieve gains in strength

Images borrowed from Strength Training Anatomy by Frederic Delavier

leg curls

Biceps femoris-long head-short head

  • Semimembranosus

Leg Curls

Images borrowed from Strength Training Anatomy by Frederic Delavier

leg press

Quadriceps femoris

    • Vastusmedialis
    • Vastusintermedius
    • Vastuslateralis
    • Rectus femoris
  • Biceps femoris
  • long head
  • Gluteus maximus

Leg Press

Images borrowed from Strength Training Anatomy by Frederic Delavier

squats

Quadriceps femoris

    • vastuslateralis
    • vastusintermedius
    • rectus femoris
    • vastusmedialis
  • Gluteus medius
  • Gluteus maximus

Squats

Images borrowed from Strength Training Anatomy by Frederic Delavier

muscular strength
Muscular strength
  • 1RM to 3RM = Neuromuscular strength
  • 4RM to 6RM = Maximum strength by stimulating muscle hypertrophy
  • 6RM to 12RM = muscle size with moderate gains in strength
  • 12RM to 20RM = muscle size and endurance

Images borrowed from Strength Training Anatomy by Frederic Delavier

weight training programs
Weight Training Programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

load repetitions
Load Repetitions

Images borrowed from Strength Training Anatomy by Frederic Delavier

weight training programs21
Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

weight training programs22
Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

weight training programs23
Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

weight training programs24
Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier

back extension

Gluteus maximus

  • Semitendinsus
  • Semimbranosus
  • Longissimusthoracis

Back Extension

Images borrowed from Strength Training Anatomy by Frederic Delavier

crunches

Rectus abdominis

  • Obliquusexternusabdominis
  • Tensor fasciae latae

Crunches

Images borrowed from Strength Training Anatomy by Frederic Delavier

sit ups

Rectus abdominis

  • Obliquusexternusabdominis

Sit-Ups

Images borrowed from Strength Training Anatomy by Frederic Delavier

lunges

Quadriceps femoris

    • vastuslateralis
    • vastusintermedius
    • retusfemoris
    • vastusmedialis
  • Gluteus maximus

Lunges

Images borrowed from Strength Training Anatomy by Frederic Delavier

back lat pulldowns

Trapezius,lower portion

  • Latissimusdorsi
  • Rhomboid
  • Bicep Brachii

Back Lat Pulldowns

Images borrowed from Strength Training Anatomy by Frederic Delavier

order of exercise
Order of exercise
  • Start with large or multiple muscle groups(chest) followed by small muscle groups (triceps)

Images borrowed from Strength Training Anatomy by Frederic Delavier

an ideal exercise program
An Ideal exercise program
  • Incorporate aerobic activity
  • Resistance training
  • Flexibility exercises

Images borrowed from Strength Training Anatomy by Frederic Delavier

lifts back
Lifts Back
  • Dead lifts
  • Bent over rows
  • Lat pull overs
  • Lat pull downs

Images borrowed from Strength Training Anatomy by Frederic Delavier

lifts biceps and forearms
Lifts biceps and forearms
  • Barbell curl
  • Reverse curl

Images borrowed from Strength Training Anatomy by Frederic Delavier

lifts legs
Lifts legs
  • Squat
  • Leg lunge
  • Leg press
  • Leg curl
  • Leg extension

Images borrowed from Strength Training Anatomy by Frederic Delavier

lifts shoulders
Lifts shoulders
  • Military press-front and back
  • Dumbbell shrugs

Images borrowed from Strength Training Anatomy by Frederic Delavier

lifts chest
Lifts chest
  • Bench press
  • Incline press

Images borrowed from Strength Training Anatomy by Frederic Delavier

lifts triceps
Lifts triceps
  • Lying triceps extension

Images borrowed from Strength Training Anatomy by Frederic Delavier

types of lifting injuries
Common Strains

Chest/back

Shoulders

Hamstrings

Quadriceps

Common Sprains

Shoulder

Knee

Wrist

Ankle

Types of Lifting Injuries

Images borrowed from Strength Training Anatomy by Frederic Delavier

when you are physically fit
When you are physically fit
  • More likely to be at your ideal weight
  • More energy
  • Cope with stress
  • Less likely to be depressed
  • Have stronger bones
  • Relax and sleep well

Images borrowed from Strength Training Anatomy by Frederic Delavier

recovery period between sets
Recovery period between sets
  • The aim of the recovery period between sets is to replenish the stores of ATP and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance on the Lactic Acid (LA) energy pathway in the next set. Several factors influence the recovery period

Images borrowed from Strength Training Anatomy by Frederic Delavier

what are steroids
What are Steroids
  • Anabolic
  • Androgenic
  • Corticosteroid

Images borrowed from Strength Training Anatomy by Frederic Delavier

corticosteriods

Corticosteriods

Are drugs used to control inflammation and are not the steroids that build muscle

Images borrowed from Strength Training Anatomy by Frederic Delavier

anabolic steroids
Anabolic steroids
  • Synthetic hormones that cause the body to produce muscle and prevent muscle breakdown
  • In the United States it is against the law to use anabolic steroids without a prescription

Images borrowed from Strength Training Anatomy by Frederic Delavier

anabolic steroids44
Health Hazards Men

Shrinking of the testicles

Reduced sperm count

Infertility

Baldness

Development of breasts

Rick of prostate cancer

Health Hazards women

Growth of facial hair

Male pattern baldness

Changes in menstrual cycle

Deepened voice

Anabolic steroids

Images borrowed from Strength Training Anatomy by Frederic Delavier

water

Water

Drinking an 8-oz. Glass of room-temperature water with lemon, advises Lauren Slayton, M.S.,R.D., director of foodtrainers in New York.

This helps you metabolize fat more efficiently

Images borrowed from Strength Training Anatomy by Frederic Delavier

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