Muscular Fitness KH 2520
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This 12 page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 27 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
MUSCULAR FITNESS KH 2520 WHY DO PEOPLE LIFTWEIGHTS? To get bigger? To get stronger? To look better? To get faster? To lose weight? To gain weight? WHA T CAN LIFTINGWEIGHTS DO FOR ME? Lifting weights can↑ muscle More muscle = ↓ body fat percentage ↑ strength Better potential performance ↑ resistance to injury ↑ bone modeling and strength Look better WHA T CAN LIFTINGWEIGHTS DO FOR ME? ↑ flexibility ↓ risk of developing type II diabetes ↑ HDL (good) cholesterol (increases blood flow to arteries,reduces plaque) ↑strength/endurance for ADL ↓ blood pressure ↑ self-concept/BI WHA T IS MUSCULAR FITNESS? Includes both muscular strength and muscular endurance Muscular Strength refers to? Muscular Endurance refers to? To improve,must expose muscles to an overload (stress beyond typical activity) As muscle adapts to given overload,training stimulus must be increased to continue GAINS QUICKTERMINOLOGY Reps Single execution of a movement Sets A cluster of reps Primary Exercises Multi-Joint or Compound Assistance Exercises Isolation or Single-Joint FREQUENCY Varies depending on the goals of the client For general muscular fitness,RT the major muscle groups (chest, shoulders,back,abdomen,hips,and legs) 2-3 d/wk is Rx Should allot 48 hrs b/w workouts targeting any given muscle group* INTENSITY Intensity is inversely related to the number of reps resistancereps Typically 8-12 reps/set at 60-80% of 1RM are completed to improve muscular fitness* TIME OR DURA TION Total time spent will vary with the program Whole bodyVS a split program Each muscle group should be trained 2-4 sets with Can see results from a single set (novices only) TYPE OR MODE RT can be done using free weights,machines,bands/cords,and even body weight When selecting exercises,ensure opposing muscle groups (agonists and antagonists) are included in order to prevent muscle imbalances VOLUME Muscular groups should be trained for a minimum of 2-4 sets Can be the same exercise or from a combination of exercises affecting same muscle group PROGRESSION Progressive overload in RT can be done in numerous ways Can increase: Resistance Reps Sets Days/wk
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