"The heart rate is then input into an equation to find a person’s VO2 max." The goal is to walk as fast as possible for one mile and then immediately take the pulse for 10 seconds," she said. *Rest periods (recovery is longer for Muscular Strength)."For beginners, the Rockport Walk Test is a good way to measure cardiovascular endurance.
*Force exertion: MS – 1 x/ ME- many times *Target: MS – Every other day/ 5-6 days *Intensity: MS- Heavy Weight/ ME-Low Weight *Intensity: MS- Fewer Reps 1-8/ ME- High Reps or more *Time: MS- 1-8 Reps/ ME or more-Amount of time. *Both have loads *Both exert force *Both use eccentric and concentric contractions *Both use Progressive Resistance *Both have the same Frequency threshold *Both use Progression, Overload, and Specificity to get the best results.ġ7 DIFFERENCES: COMPARING MUSCULAR STRENGTH & MUSCULAR ENDURANCE 3 x 40 sec.ġ6 SIMILARITIES: COMPARING MUSCULAR STRENGTH & MUSCULAR ENDURANCE WEEKS SEVEN, EIGHT, AND NINE Monday Wednesday Friday Exercise Load Sets Repetitions Squats BW-bodyweight 3 10-12 / 15s BW 3 X 4 3 X / 15s Push-ups 3 X 4 3 x / 15s Split Squats Front Pedestal 30 sec. 2 x 30s WEEKS FOUR, FIVE, AND SIX Monday Wednesday Friday Exercise Load Sets Repetitions Squats BW-bodyweight 2 12-14/ 20s BW 2 X 5 2 x 12-14/ 20s Push-ups Split Squats Front Pedestal 35 sec. WEEKS ONE, TWO, AND THREE Monday Wednesday Friday Exercise Load Sets Repetitions Squats BW-bodyweight 2 10-12 / 15s BW 2 X 4 2 x / 15s Push-ups Split Squats Front Pedestal 30 sec. *Loads increased gradually (Progression-Progressive Resistance) Time: 1 to 3 Sets of 10 reps or 15 seconds 3 or more sets of 10 to 20 repetitions or 30 seconds or more Type: * Body Weight Exercises *Weight Training (free weights, resistance machines) * Using weighted objects. *Lift low weight with higher repetitions. Frequency: Threshold: 3 days per week Target: Every other day Intensity: *BW to 75% of your maximum effort. (contract muscles) many times without tiring.he ability of a duce one time. Threshold/Target The threshold is the starting point, like the “threshold” or entryway of a door The target is what you are aiming for as you become more experiencedġ3 MUSCULAR ENDURANCE Definition: The ability of a muscle to exert force Add another set Adding Repetitions or Time with the same weight to your set Add another day of lifting during the weekġ1 3 Fitness Theories Theory of SpecificityĬompleting certain activities to enhance a certain component of fitness * Lifting BW to 75% of your one repetition maximum * Low weight & High repetitions *Increasing repetitions or timeġ2 The target is what you are aiming for as you become more experienced at a time * After 6 weeks add another set *After 6 weeks add another day during the weekġ0 3 Fitness Theories Theory of Overload Increase the weight by 5 lbs.ĭoing more than usual Increase the weight by 5 lbs. * Progressive resistance (slowly adding weight) *Adding 1-2 repetitions *Adding small amount of time to your workout * Adding 5 lbs. Type answers the question “what kind of activities is the person doing”ĩ 3 Fitness Theories Theory of Progression Slowly adding to your program Time for Muscular Strength answers the question “how many sets and reps or time for each exercise?” Examples: 2 sets of 10 repetitions ( 2 x 10), 2 sets of 30 seconds (2 x 30s) Intensity answers the question “how hard is the person working?” & How heavy is the load and for how long? Examples: body weight, 20 pound weights, 50 lbs., add timeħ Time T-Time: How long? How many sets and repetitions (reps) Eccentric-When the muscle lengthens during contraction.Ĥ FITT FITT stands for: F- Frequency I- Intensity Time T- T- Typeįrequency answers the question “how often an activity is performed” Examples: 3 days a week, 5 days a week Concentric- When the muscle shortens during contraction. Isometric- When there is tension in the muscle, but no change in the muscle length. Load- the amount of weight lifted for each repetition. Example: 3 Sets of 8 repetitions Rest-The time necessary for muscle to recover after periods of overload ( A SET). Sets- The number of groups of repetitions of a particular exercise. Repetitions- Number of times an exercise is completed without a break.
It is measured by increasing repetitions or time with the same load. The ability to contract the muscles many times without tiring or the ability to hold one contraction for an extended period. Presentation on theme: "Fitt/Theories/Muscular ENDURANCE"- Presentation transcript:Ĭorning union high school physical education
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