New Weight Training

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