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Strength and Conditioning. Anatomy. Deltoid. Pectorals. Tricep. Latissimus Dorsi. Bicep. Trapezius. Abs. Erector Spinae. Oblique. Abductors. Gluteus Maximus. Adductors. Quadriceps. Hamstrings. Gastocnemius. Soleus s. Fitness Components. 1. Cardiovascular Fitness
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Anatomy Deltoid Pectorals Tricep Latissimus Dorsi Bicep Trapezius Abs Erector Spinae Oblique Abductors Gluteus Maximus Adductors Quadriceps Hamstrings Gastocnemius Soleuss
Fitness Components • 1. Cardiovascular Fitness • Cardiovascular fitness (also known as cardiorespiratory fitness) is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity. Aerobic exercise improves cardiovascular fitness. • 2. Muscular Strength • Muscular strength is the amount of force a muscle or muscle group can exert against a heavy resistance. Anaerobic exercise improves muscular strength. • 3. Muscular Endurance • Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. Both aerobic exercise and anaerobic exercise can improve muscular endurance. • 4. Flexibility • Flexibility is the degree to which an individual muscle will lengthen. stretching improves flexibility. • 5. Body Composition • Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones, organs etc.).
Heart Rate Zones • MHR= 220-age. • Healthy Heart-50%-60% of MHR • Fitness Zone-60%-70% • Fat Burn • Can Carry on conversation while training. • Aerobic Zone-70%-80% • 50% of calories burned from fat and 50% burned from carbs. • Anaerobic Zone-80%-90% • Increase vO2 max • 85% of calories burned from carbs. • Red Line-90%-100%
FITT Principle • Frequency • This is how often you should do an exercise to maintain or improve fitness • Intensity • This is how hard you should exercise to maintain or improve fitness • Type • Cardio, strength, or combination • Time • This is how long you should exercise to maintain or improve fitness
Terms you need to know!!! • Hypertrophy- • is the increase in the volume of an organ or tissue due to the enlargement of its component • Atrophy- • a partial or complete wasting away of a body part • Overload- • A strength training principle which states that the intensity of exercise must be high enough above normal for physiological adaptation to occur. In other words, if you want to see results when lifting weights, you have to lift more than your muscles can handle. That overload will cause the muscle fibers to grow stronger and, sometimes, bigger in order to handle the extra load. • Plateau- • gains will start to level off. • Specificity • is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.
Terms cont… • Antagonist- • Muscle that works in opposition of the agonist. • Prime Mover • Primary muscle being trained. • Concentric contraction- • Contractions that permit the muscle to shorten are referred to as concentric contractions. An example of a concentric contraction in the raising of a weight during a bicep curl. • Eccentric contraction- • During normal activity, muscles are often active while they are lengthening. • Isometric contraction- • is one in which the muscle is activated, but instead of being allowed to lengthen or shorten, it is held at a constant length. An example of an isometric contraction would be carrying an object in front of you.
