New Weight Training

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New Weight Training

  1. 1. WEIGHT TRAINING
  2. 2. MUSCULAR STRENGTH <ul><li>MUSCULAR STRENGTH IS THE MAXIMUM FORCE THAT A MUSCLE OR MUSCLE GROUP CAN EXERT AGAINST RESISTANCE DURING A SINGLE PERIOD OF TIME. </li></ul>
  3. 3. MUSCULAR ENDURANCE <ul><li>MUSCULAR ENDURANCE IS THE ABILITY OF A MUSCLE OR MUSCLE GROUP TO EXERT FORCE FOR AN EXTENDED PERIOD OF TIME. </li></ul>
  4. 4. BENEFITS OF STRENGTH & ENDURANCE <ul><li>INCREASED WORK CAPACITY </li></ul><ul><li>IMPROVED ATHLETIC PERFORMANCE </li></ul><ul><li>DECREASED CHANCE OF INJURY </li></ul><ul><li>DECREASED RISK OF HYPOKINETIC DISEASES </li></ul><ul><li>INCREASED LEAN BODY WEIGHT </li></ul><ul><li>INCREASED POSITIVE SELF-IMAGE </li></ul>
  5. 5. STRENGTH FACTS <ul><li>MEN HAVE MORE MUSCLE MASS THAN WOMEN </li></ul><ul><li>CAPACITY FOR MUSCULAR SIZE DEVELOPMENT IS AFFECTED BY SEX HORMONE LEVELS </li></ul><ul><ul><li>WOMEN HAVE LOWER LEVELS OF ANDROGENS & IT IS UNLIKELY THEY WILL OBTAIN THE MUSCULAR SIZE OF MEN </li></ul></ul>
  6. 6. MUSCLE FIBER TYPES <ul><li>SLOW TWITCH FIBERS ARE WELL SUITED TO ENDURANCE ACTIVITIES SUCH AS: </li></ul><ul><ul><li>BIKING, SWIMMING, RUNNING </li></ul></ul><ul><li>FAST TWITCH FIBERS ARE WELL SUITED TO FAST, HIGH-FORCE ACTIVITIES SUCH AS: </li></ul><ul><ul><li>WEIGHT LIFTING, SPRINTING AND JUMPING </li></ul></ul>
  7. 7. MUSCLE FIBER TYPES
  8. 8. STRENGTH TRAINING <ul><li>FOLLOW THE OVERLOAD PRINCIPLE FOR MUSCLE TO INCREASE IN STRENGTH AND/OR ENDURANCE </li></ul><ul><li>TO INCREASE STRENGTH DO HIGH RESISTANCE AND LOW REPS </li></ul><ul><li>TO INCREASE MUSCULAR ENDURANCE DO LOW RESISTANCE AND HIGH REPS </li></ul>
  9. 9. PROGRESSION <ul><li>INITIAL WEIGHT TRAINING SHOULD START WITH LIGHT WEIGHTS & FOCUS ON TECHNIQUE </li></ul><ul><li>ONCE TECHNIQUE IS MASTERED, MOVE TO A PROGRAM WITH HIGH REPS & LOW RESISTANCE </li></ul><ul><li>GRADUALLY INCREASE RESISTANCE & DECREASE REPS TO REACH STRENGTH GOAL </li></ul>
  10. 10. SPECIFICITY <ul><li>A GOOD STRENGTH TRAINING PROGRAM APPLIES THE ACTIVITY ONE IS TRAINING FOR </li></ul><ul><ul><li>FOR EXAMPLE, SOFTBALL AND BASEBALL PLAYERS MAY USE WRISTS IN HITTING & DO WRIST CURLS. FOR RUNNERS IT WOULD BE A WASTE OF TIME TO DO WRIST CURLS. </li></ul></ul>
  11. 11. ISOTONIC <ul><li>THE MUSCLE CHANGES LENGTH EITHER SHORTENING OR LENGTHENING </li></ul><ul><li>BASICALLY IT ISAN EXERCISE IN WHICH A RESISTANCE IS RAISED OR LOWERED </li></ul><ul><ul><li>CONCENTRIC: MUSCLE GETS SHORTER </li></ul></ul><ul><ul><li>ECCENTRIC: MUSCLE GETS LONGER </li></ul></ul>
  12. 12. ISOMETRIC <ul><li>THE MUSCLE REMAINS THE SAME LENGTH. A FORCE IS EXERTED AGAINST AN IMMOVABLE OBJECT. </li></ul><ul><li>EXAMPLES: PUSHING AGAINST A WALL OR LIFTING UP ON AN IMMOVABLE OBJECT </li></ul><ul><li>NOTE: ISOMETRICS CAN BE DANGEROUS FOR PEOPLE WITH HIGH BLOOD PRESSURE </li></ul>
  13. 13. ISOKINETIC <ul><li>THE MOVEMENT VELOCITY AND RESISTANCE IS KEPT CONSTANT (just as difficult to bring the weight down as it was to lift it up…) </li></ul><ul><ul><li>EXAMPLE: THE ARM STROKE IN THE WATER DURING THE CRAWL SWIMMING STROKE </li></ul></ul><ul><li>MOST ARE DONE ON MACHINES SUCH AS CYBEX & HYDRA-FITNESS </li></ul><ul><li>Note: Nautilus machines are not isokinetic because the force coming down off a lift is much less than when you lift up. </li></ul>
  14. 14. TIPS ON WEIGHT TRAINING <ul><li>START SLOW AND PROGRESS SLOW </li></ul><ul><li>WARM-UP </li></ul><ul><li>KEEP BACK STRAIGHT </li></ul><ul><li>BREATHE WHILE LIFTING </li></ul><ul><li>USE SPOTTERS </li></ul><ul><li>CONTROLLED RHYTHM </li></ul><ul><li>DON’T DROP WEIGHTS </li></ul><ul><li>KEEP WEIGHTS PICKED UP </li></ul><ul><li>BALANCE AGONIST AND ANTAGONIST </li></ul><ul><li>USE LEGS </li></ul><ul><li>USE FULL RANGE OF MOTION </li></ul>
  15. 15. STARTING A WEIGHT TRAINING PROGRAM <ul><li>EVALUATE YOUR HEALTH STATUS </li></ul><ul><li>START WITH LIGHT WEIGHTS </li></ul><ul><li>LEARN PROPER TECHNIQUE </li></ul><ul><li>PROGRESS GRADUALLY </li></ul><ul><li>ISOLATE MUSCLE(S) </li></ul>
  16. 16. WEIGHT TRAINING PROGRAM <ul><li>FOR ENDURANCE </li></ul><ul><ul><li>10 - 15 REPS </li></ul></ul><ul><ul><li>START AT ONE SET OF 3-5 REPS </li></ul></ul><ul><ul><li>WORK UP TO 3 SETS OF 12-15 REPS </li></ul></ul><ul><li>FOR STRENGTH </li></ul><ul><ul><li>LESS THAN 7 REPS </li></ul></ul><ul><li>FOR A COMBINATION </li></ul><ul><ul><li>3 SETS OF 10 REPS </li></ul></ul>
  17. 17. WEIGHT TRAINING <ul><li>PAGES 44-50 SHOW PICTURES OF WEIGHT TRAINING EXERCISES </li></ul><ul><li>TABLE 5.4 ON PAGE 43 SHOWS A SAMPLE WEIGHT TRAINING CIRCUIT </li></ul>

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