Personal Fitness Worksheet #3 Name: _____________________________________________ Period: _________ Date: ________________ Muscular Fitness is an individual’s combination of muscular strength, muscular endurance, and flexibility. 1. Define Muscular Strength:__________________________________________________________________ 2. Define Muscular Endurance:________________________________________________________________ _________________________________________________________________________________________ 3. List some benefits of Muscular Fitness: 4. ____________________________________ _______________________________________________ ____________________________________ _______________________________________________ ____________________________________ _______________________________________________ What are the characteristics of the two main categories of muscle fiber types: Fast Twitch muscle fibers -_________________________________________________________________ Slow Twitch muscle fibers -_________________________________________________________________ 5. What are some sports and activities that you are likely to excel at if you have a greater concentration of: fast twitch muscle fibers? __________________________________________________________________ slow twitch muscle fibers?_________________________________________________________________ 6. List and describe the 3 basic types of muscle action: Concentric – muscle _______________. (force is greater than resistance) Isometric – muscle ___________________________. (force = resistance) Eccentric – muscle _________________. (force is less than resistance) All 3 muscle actions contribute to strength development. 7. Why is it important to use good technique during strength training? 8. What are some factors in proper technique for strength training? _______________________ ___________________________ __________________________ _______________________ ___________________________ __________________________ 9. What is the Overload principle? _____________________________________________________________ __________________________________________________________________________________________ _______________________________________________________________________________________ 10. What is the principle of Progression? _________________________________________________________ _________________________________________________________________________________________ 11. What is the principle of Specificity? __________________________________________________________ _________________________________________________________________________________________ Training should include movements similar to those found in sport for strength and motor development. 12. How much weight should you use? How many sets? How many repetitions? __________________________________________________________________________________________ __________________________________________________________________________________________ _______________________________________________________________________________________ 13. How much rest and recovery is necessary to allow the muscles to get stronger? __________________________________________________________________________________________ 14. What are the advantages of being properly warmed-up before strength training? __________________________________________________________________________________________ ________________________________________________________________________________________ 15. What fuel does the body utilize most when performing muscular work? __________________________________________________________________________________________ 16. On a separate sheet of paper, list major muscle groups and some primary strength training exercises for each.