APPLICATION OF TRAINING PRINCIPLES TO MUSCULAR FITNESS

Purpose: To gain a better understanding of how to apply the principles of training to the development of muscular fitness

Procedure: Perform the physical activity below, and complete the questions as directed. ( If you do not have access to equipment use any other objects that have weight: books or jugs of water)

The following is a description of how to perform a front curl. After reading the description, review the various weights to be lifted, the repetition, and the sets.

Hold the bar with palms facing out. Lift weight forward and upward, bending arm completely. Lower to starting position with elbows fully extended before repeating. No other motion should be allowed with back or elbows.

1. 10 pounds/6 repetitions/ 1 set
2. 5 pounds/ 12 repetitions/ 1 set
3. 20 pounds/ 4 repetitions/1 set
4. 15 pounds/ 5 repetitions/ 1 set

1. How frequently would you need to exercise if item A was the methodby which you choose to increase your muscular fitness in your bicep? Increasing the number of days you lift weights from 2 to 3 days is one way of overloading your muscular system.
2. Which of the exercises in Part I made you work harder? When performing this exercise you increase the resistance ( more weight) resulting in increased intensity.
3. For the exercises listed below, estimated the number of repetitions you could perform in one set.

Curl 5 pounds _______

Curl 10 pounds ______

Curl 20 pounds ______

As you increase the repetitions and/or sets, you also increase the time required to perform the exercise. Remember, as time of the exercise increases, the intensity decreases, as the intensity increases, the time decreases.

Wanda was performing a front arm curl to increase her arm strength. Her overload consisted of lifting 10 pounds for six repetitions in one set. How would Wanda progressively increase the overload of this exercise by increasing the:

1. (F)frequency variable?

 

2. (I)ntensity variable?

 

3. (T)ime variable?

1. What part of the body or muscle group is exercised or overloaded when performing the front arm curl?

 

 

 

2. Can you name another exercise that develops the same muscle group?

3. How would your plan to develop muscular strength differ from your plan to develop muscular endurance?