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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 l.jpg

Personal Fitness IIThe Muscle Groups

Images borrowed from Strength Training Anatomy by Frederic Delavier


Things to do l.jpg
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


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Language of Lifting

  • Kinesiology-

    • Study of muscles and their movement

Images borrowed from Strength Training Anatomy by Frederic Delavier


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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


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  • Pectoralis Major

  • Pectoralis Major- Clavicular part

Incline Press

Images borrowed from Strength Training Anatomy by Frederic Delavier


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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


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Language of Lifting

  • Muscle balance-

    • Balance the program to include opposing muscle groups

Images borrowed from Strength Training Anatomy by Frederic Delavier


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  • Deltoideus

    • Anterior Part

    • Posterior Part

    • Middle Part

Back Press

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Bench Press

Images borrowed from Strength Training Anatomy by Frederic Delavier


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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


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Training Plateaus

  • Insufficient sleep

  • Over training

  • Inadequate recovery

  • Nutritional deficiencies

  • Lack of imagination

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Triceps Extension

Images borrowed from Strength Training Anatomy by Frederic Delavier


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  • Deltoideus Anterior Part

  • Biceps Brachii

  • Brachialis

Curls

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Gain in Strength

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

Images borrowed from Strength Training Anatomy by Frederic Delavier


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  • Biceps femoris-long head-short head

  • Semimembranosus

Leg Curls

Images borrowed from Strength Training Anatomy by Frederic Delavier


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  • Quadriceps femoris

    • Vastusmedialis

    • Vastusintermedius

    • Vastuslateralis

    • Rectus femoris

  • Biceps femoris

  • long head

  • Gluteus maximus

Leg Press

Images borrowed from Strength Training Anatomy by Frederic Delavier


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  • Quadriceps femoris

    • vastuslateralis

    • vastusintermedius

    • rectus femoris

    • vastusmedialis

  • Gluteus medius

  • Gluteus maximus

Squats

Images borrowed from Strength Training Anatomy by Frederic Delavier


Muscular strength l.jpg
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


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Weight Training Programs

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Load Repetitions

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Weight training programs

Images borrowed from Strength Training Anatomy by Frederic Delavier


Back extension l.jpg

  • Gluteus maximus

  • Semitendinsus

  • Semimbranosus

  • Longissimusthoracis

Back Extension

Images borrowed from Strength Training Anatomy by Frederic Delavier


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  • Rectus abdominis

  • Obliquusexternusabdominis

  • Tensor fasciae latae

Crunches

Images borrowed from Strength Training Anatomy by Frederic Delavier


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  • Rectus abdominis

  • Obliquusexternusabdominis

Sit-Ups

Images borrowed from Strength Training Anatomy by Frederic Delavier


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  • Quadriceps femoris

    • vastuslateralis

    • vastusintermedius

    • retusfemoris

    • vastusmedialis

  • Gluteus maximus

Lunges

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Back Lat Pulldowns

Images borrowed from Strength Training Anatomy by Frederic Delavier


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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


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An Ideal exercise program

  • Incorporate aerobic activity

  • Resistance training

  • Flexibility exercises

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Lifts Back

  • Dead lifts

  • Bent over rows

  • Lat pull overs

  • Lat pull downs

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Lifts biceps and forearms

  • Barbell curl

  • Reverse curl

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Lifts legs

  • Squat

  • Leg lunge

  • Leg press

  • Leg curl

  • Leg extension

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Lifts shoulders

  • Military press-front and back

  • Dumbbell shrugs

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Lifts chest

  • Bench press

  • Incline press

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Lifts triceps

  • Lying triceps extension

Images borrowed from Strength Training Anatomy by Frederic Delavier


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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


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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


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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


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What are Steroids

  • Anabolic

  • Androgenic

  • Corticosteroid

Images borrowed from Strength Training Anatomy by Frederic Delavier


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Corticosteriods

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

Images borrowed from Strength Training Anatomy by Frederic Delavier


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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


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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


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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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