Youth participation in physical education classes on a daily basis was very limited (31%).
Only 47% of youth were physically active for at least 60 minutes per day on five or more of the past seven days.
Michigan has the 10th highest prevalence of obesity in the United States.
Michigan has the 10th highest prevalence of obesity in the United States.
In 2009, three out of every ten adults in Michigan were obese, while approximately 35% of adults were overweight.
In 2018, Michigan is expected to spend $12.5 billion on obesity related health care costs if rates continue to increase at their current levels.
Bad habits such as:
Bad habits such as:
Physical Inactivity
Video games, TV, Computers & Technology.
Fatty & Sugary Foods.
Enormous Food portions.
Turn us into a out of shape, lazy, over fat, unhealthy individual.
Turn us into a out of shape, lazy, over fat, unhealthy individual.
Which can lead to: heart disease, heart attacks & type II diabetes.
Endomorph:
Endomorph:
Big boned, soft, round body. High percent of body fat.
Very hard to lose weight/fat.
Mesomorph
Mesomorph
V or Square shaped body. Muscular characteristics. Low percent of body fat.
Easy to gain or lose weight.
Ectomorph:
Ectomorph:
-Small frame,
thin muscles,
low percent of body fat.
-Hard to gain weight.
We know that all of these unhealthy habits and negative effects are reversible with a lifestyle change.
We know that all of these unhealthy habits and negative effects are reversible with a lifestyle change.
We must keep in mind though, that most people cannot change overnight.
You must make a plan to gradually change & set realistic goals while having support to help motivate you.
SMART Goal:
SMART Goal:
Specific
Measurable
Attainable
Realistic
Time Bound
SMART Goal:
SMART Goal:
Specific
Measurable
Attainable
Realistic
Time Bound
SMART Goal:
SMART Goal:
Specific
Measurable
Attainable
Realistic
Time Bound
Long Term Goal:
Long Term Goal:
Short Term Goal #1
Mini Goal
Mini Goal
Short Term Goal #2
Mini Goal
Mini Goal
Short Term Goal #3
Mini Goal
Mini Goal
Ectomorph’s must make sure that they increase their calorie intake as well as include a strength training routine to see an increase in muscle mass and body weight.
Ectomorph’s must make sure that they increase their calorie intake as well as include a strength training routine to see an increase in muscle mass and body weight.
Endomorph’s must make sure they watch their calorie intake as well as get plenty of Aerobic Exercise & always incorporate a strength training routine.
1. What is the leading cause of death in the U.S.?
1. What is the leading cause of death in the U.S.?
Positive Phase- the muscle that is being trained shortens. (Concentric) or the weight is being lifted.
Negative Phase- the muscle that is being trained lengthens. (Eccentric) or the weight is being lowered.
Demonstration
What is the difference between isotonic and isometric contractions?
What is the difference between isotonic and isometric contractions?
What is the difference between muscular strength and muscular endurance?
What is the difference between anaerobic and aerobic?
Describe the perfect repetition.
What are the 5 components of fitness?
Explain the F I T principle of program design.
Overload: Taking the muscle where it has never been. Recruiting more muscle fiber to move greater resistance or more repetitions than the previous workout.
Overload: Taking the muscle where it has never been. Recruiting more muscle fiber to move greater resistance or more repetitions than the previous workout.
The story of Milo & his Bull Calf. (Page 42)
Progression: Overload over time.
Progression: Overload over time.
Example- Once you reach 10-12 repetitions you should increase your weight.
Week 1: Leg Press- 100 lbs X 10 reps.
Week 2: Leg Press- 100 lbs X 11 reps.
Week 3: Leg Press- 100 lbs X 12 reps.
Week 4: Leg Press- 110 lbs X 9 reps.
Week 5: Leg Press- 110 lbs X 10 reps.
Adaptation: The body will become accustomed to your program (it will do anything you train it to do!)
Adaptation: The body will become accustomed to your program (it will do anything you train it to do!)
Once it is accustomed, it stops growing.
You must “shock” or vary your program every 4 to 6 weeks.
Overtraining:excessive frequency, volume, or intensity of training, resulting in fatigue (which is due also to a lack of proper rest and recovery).
Overtraining: excessive frequency, volume, or intensity of training, resulting in fatigue (which is due also to a lack of proper rest and recovery).
Example-
Strength Training the same muscle groups two days in a row.
Overtraining Signs and symptoms include:
Overtraining Signs and symptoms include:
Failure to adapt or make improvements
Increased number of injuries
Increased resting heart rate
Muscle soreness beyond 48 hours
Apathy- very unmotivated and fatigued.
Loss of appetite
Loss of strength
To Prevent Overtraining:
To Prevent Overtraining:
Wait at least 48 hours before training the same muscle group again.
Make sure you get enough rest and recovery (at least 7-8 hours of sleep each night)
Make sure you are getting plenty of nutrients from the food you eat.
Make sure you drink enough water (64-96 oz)
High Intensity Training is a strength training system that requires the lifter to complete slow & controlled repetitions that requires 100% focus on a specific muscle group.
High Intensity Training is a strength training system that requires the lifter to complete slow & controlled repetitions that requires 100% focus on a specific muscle group.
Multiple Set Strength Training is a strength training system that requires a person to complete 3 sets to fatigue (not failure) of a specific exercise for a specific amount of repetitions.
Multiple Set Strength Training is a strength training system that requires a person to complete 3 sets to fatigue (not failure) of a specific exercise for a specific amount of repetitions.
Momentary Muscular Failure (MMF)-
Momentary Muscular Failure (MMF)-
The point at which the targeted muscle or muscles fail on the positive phase, while performing controlled repetitions.
Video Example
The BURN!!
The BURN!!
When a person strength trains, they may feel a burning sensation in the muscle group they are training.
This is why the High Intensity Training System is 100% physical &100% MENTAL. It takes a strong mind to push the body beyond it’s comfort zone.
This is why the High Intensity Training System is 100% physical &100% MENTAL. It takes a strong mind to push the body beyond it’s comfort zone.
MUSCLE ANATOMY QUIZ
MUSCLE ANATOMY QUIZ
It is important to remember when planning a Strength Training Workout you balance the body’s muscles by creating a push/pull routine.
It is important to remember when planning a Strength Training Workout you balance the body’s muscles by creating a push/pull routine.
If only one side of the body is trained:
Muscle imbalances will occur.
Strong Chest but very weak back, this will lead to: