Muscular Strength Endurance Flexibility Chps 5 6 www

Muscular Strength, Endurance & Flexibility Chps. 5 & 6 www. wou. edu/~timkeng for notes

What do you want…. l To be like at 65, 70, 75 years of age? l l Think health!! Share with a neighbor!

What do you want to be like? l http: //www. nationalmastersnews. com/

What are some… l Fears of the elderly? l Loss of independence l l Due to…. Lack of strength & flexibility

Osteoporosis

Incorrect and Correct Pelvic Alignment

Muscular Strength, Endurance & Flexibility l Muscular strength l l l Muscular endurance l l l Exerting maximal force for one repetition Examples in real life (not wt. room)? ? ? Exerting submaximal force for multiple repetitions Examples in real life? ? ? Flexibility l l Range of motion of a joint Examples in real life? ? ?

More terms… l Concentric (bicep, hamstrings) l l Eccentric l l (tricep, quadricep) Elongating the muscle Agonist l l Shortening or contracting the muscle (bicep, low back) Prime mover Antagonist (tricep, abdominals) l Opposite side of prime mover

More terms… l Hypertrophy l l Increase in muscle size Atrophy l Decrease in muscle size

Changes in body composition as a result of a combined aerobic and strength-training program

More terms… l Slow-twitch muscle l l l Does better with longer distance / more repetitions Dark meat – aerobic Fast-twitch muscle l l Responds quickly – short duration White meat - anaerobic

Muscular Strength, Endurance & Flexibility l l How do we get that? F. I. T. T. - Dependent on goals l l l Frequency (how often) Intensity (how hard) Time (how long) Type (what activity) Principle of Overload Principle of Specificity

Practical Application l Training for balance l l l Both side of the body – agonist & antagonist Training smart l Work hard & recover & eat healthy l No steroid use Questions? ? ?

Reflection Assignment You set a goal in the 3 rd week of class (Chp. 2). This current assignment will be a reflection of your progress toward that goal and either a reaffirmation or revision of that goal, or the establishment of a new goal. This assignment should be word processed. DUE DATE: Week of May 31 st to your lab instructor

Reflection Assignment 1. Statement of your original goal. 2. Statement of the baby steps you outlined for your original goal. 3. Reflection on the progress toward this goal. If you did make progress, what was it and why. If you did not make progress toward this goal, please detail why. 4. Goal reaffirmation or goal change: (1 of the 3) Provide a statement of reaffirmation toward your original goal (and explain why you are keeping this goal) OR Revise your original goal and provide rationale for this change OR Create a new goal and provide rationale for this change. 5. Goal baby steps. What are 3 baby steps you need to take in order to make progress toward the goal established in #4.