Muscular Training Safety Precautions
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Muscular Training Safety Precautions

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Muscular Training Safety Precautions Muscular Training Safety Precautions Presentation Transcript

  • Muscular Training Safety Precautions
  • Warm Up and Cool Down
    Warm Up
    5-10 minutes of aerobic activity
    Stretch all the major muscle groups that will be used
    Sport specific motions (mimics the motions in the activity of the workout but at a lower intensity)
    Cool Down
    Aerobic activity
    Stretching
    Recover—rehydrate, RICE
  • Rest Between Workouts
    48 hours of rest between workouts is needed for the muscles to recuperate
    2-3 30 minute nonconsecutive workouts per week are recommended
  • Proper Form
    1 to 3 pounds can be added when the person doing the workouts can perform 15 reps successfully with proper technique
    If 10 repetitions cannot be completed, the weight is too heavy
    Exhale on the lift, inhale on the lowering of the weight—no hyperventilating
    Movements should be slow—no jerking
  • Find an Instructor
    It is important to lift correctly to avoid injury and an instructor can help with that along with setting appropriate goals.
  • Lift Age Appropriately
    Resistance is based on a teen’s current muscular ability and is increased as muscles develop
    It is recommended to wait until at least 15 for major lifts (performed with barbells)
  • Sources
    http://www.mayoclinic.com/health/strength-training/HQ01010/NSECTIONGROUP=2
    http://www.teenagerstoday.com/resources/articles/safetraining.htm
    http://familydoctor.org/online/famdocen/home/healthy/physical/sports/198.html