Strength training - Flagstaff Unified School District

Strength training - Flagstaff Unified School District

H G I H O N I COCON H T G N E R T S L O O H C S G N

I N I A R T K L A V R E D N A V . R M WHAT IS STRENGTH TRAINING? STRENGTH TRAINING

ANY FORM OF RESISTANCE TRAINING ENGAGED IN TO ENHANCE MUSCULAR STRENGTH. RESISTANCE TRAINING ANY FORM OF EXERCISE THAT CAUSES MUSCLES TO CONTRACT AGAINST AN EXTERNAL RESISTANCE (WEIGHTS, ELASTIC BANDS, BODYWEIGHT, CABLES, HYDRAULICS, WATER, PARTNER, ETC.) WEIGHT TRAINING ANY FORM OF RESISTANCE TRAINING WHERE WEIGHTS ARE USED TO CHALLENGE YOUR STRENGTH. BENEFITS OF STRENGTH TRAINING IMPROVES YOUR OVERALL HEALTH! HELPS BUILD BONE DENSITY AND CAN OFFSET THE EFFECTS OF OSTEOPOROSIS. IT RAISES METABOLIC RATE (THE AMOUNT OF ENERGY YOUR BODY USES AT REST).

BUILDS MUSCLE MASS. OTHER BENEFITS OF STRENGTH TRAINING: IMPROVE SELF-CONFIDENCE EASE DAY-TO-DAY ACTIVITIES PREVENT INJURY IMPROVE POSTURE A MORE TONED LOOK WHY CHOOSE STRENGTH TRAINING? TRAIN FOR SPORT OF LIFE SIMPLY TO LOOK BETTER INCREASE MUSCLE MASS REDUCE BODY FAT LEVELS COPE BETTER WITH THE DEMANDS OF DAILY LIFE TRAINING FOR SPORTS ENHANCE PERFORMANCE REDUCE CHANCE OF INJURY

STRENGTH SPORTS WEIGHT LIFTING VS. POWER LIFTING WEIGHT LIFTING LIFTS THAT ARE VERY TECHNICAL AND PERFORMED POWERFULLY AND EXPLOSIVELY SNATCH CLEAN AND JERK POWER LIFTING REQUIRES LARGE AMOUNT OF PURE STRENGTH BUT LITTLE EXPLOSIVE POWER BENCH PRESS SQUAT DEADLIFT STRENGTH TRAINING

PHYSIOLOGY 3 DIFFERENT TYPES OF MUSCLES CARDIAC MUSCLE MAKES UP THE BULK OF THE HEART SMOOTH MUSCLE LINES ORGANS SUCH AS STOMACH, BLADDER AND BLOOD VESSELS SKELETAL MUSCLE ATTACHED TO YOUR BONES THROUGH TENDONS AND IS FORCE BEHIND NEARLY ALL YOUR MOVEMENTS. ONLY KIND THAT IS TRAINABLE. 2 DIFFERENT TYPES OF SKELETAL MUSCLE FIBERS TYPE 1 (SLOW TWITCH) RESPONSIBLE FOR LONG-DURATION, LOW-INTENSITY ACTIVITY (AEROBIC). TYPE 2 (FAST TWITCH) RESPONSIBLE FOR BRIEF, HIGH-INTENSITY ACTIVITY (ANAEROBIC). PRINCIPLES OF TRAINING PRINCIPLE OF OVERLOAD:

EXPOSING THE MUSCLES, JOINTS, CARDIOVASCULAR AND RESPIRATORY SYSTEMS TO MORE WORK AND STRESS THAN IS NORMALLY EXPERIENCED. THE AMOUNT OF OVERLOAD (EXERCISE) VARIES WITH EACH INDIVIDUAL FITT PRINCIPLE: FOUR WAYS TO ACHIEVE OVERLOAD IN A PHYSICAL FITNESS PROGRAM: FREQUENCY: HOW OFTEN ONE SHOULD EXERCISE INTENSITY: HOW HARD ONE SHOULD EXERCISE TO IMPROVE FITNESS. TIME: HOW LONG ONE EXERCISES TO IMPROVE FITNESS. TYPE: A VARIETY OF ACTIVITIES SHOULD BE USED TO ACHIEVE PEAK PERFORMANCE PRINCIPLES OF TRAINING CONTINUED PRINCIPLE OF PROGRESSION: INCREASING YOUR WORKLOAD PROGRESSIVELY FOR MAXIMUM IMPROVEMENT AND TO PREVENT INJURIES. PRINCIPLE OF SPECIFICITY:

MUST DO SPECIFIC EXERCISES TO IMPROVE SPECIFIC COMPONENTS OF PHYSICAL FITNESS IN SPECIFIC BODY PARTS. PRINCIPLE OF RECOVERY: REST! 48 HOURS IS RECOMMENDED BUT VARIES FOR INDIVIDUALS. YOUR BODY NEEDS REST TO REPAIR TISSUES AND REPLACE ENERGY STORES. YOUR BODY ADAPTS AND STRENGTHENS AFTER A TRAINING SESSION. ALSO GOOD FOR YOUR PSYCHOLOGICAL STATE. STRENGTH TRAINING PSYCHOLOGY IT IS IMPORTANT TO APPRECIATE HOW YOU LEARN NEW SKILLS AND RESPOND MENTALLY TO THE CHALLENGES OF TRAININGBOTH FOR PEAK PERFORMANCE AND FOR FUN! YOU HAVE TO WANT TO TRAIN TO SUCCEED IN YOUR STRENGTH TRAINING GOALS! MOTIVATION TWO KINDS: EXTRINSIC: DRIVERS COME FROM OUTSIDE. E.G.: COACH, PEER GROUP, TRAINING

PARTNER, TROPHY, ETC. INTRINSIC: DRIVERS COME FROM WITHIN. E.G.: PERSONAL SATISFACTION OF MASTERING A SKILL AND FEELING MORE IN CHARGE OF YOUR LIFE WHICH INCREASE SELF-ESTEEM. KEEPS YOU GOING THROUGH ADVERSITY (E.G. INJURY) STRENGTH TRAINING PSYCHOLOGY CONSTRUCTIVE GOAL SETTING: GREAT MOTIVATOR WHEN DONE RIGHT SMARTER GOALS SPECIFIC IDENTIFY EXACTLY WHAT YOU WANT (STRENGTH? POWER? MUSCLE? FAT LOSS?

ADJUSTABLE ADAPT TO CHANGING CIRCUMSTANCES? MEASUREABLE HOW WILL YOU MEASURE YOUR PROGRESS? MORE REPS? MORE WEIGHT? CHANGES IN BMI? WEIGHT LOSS? REALISTIC ARE GOALS ACHIEVABLE? CANT HAVE A BODY-BUILDER TYPE PHYSIQUE IN 4 WEEKS! TIME-BASED SET SHORT-TERM GOALS TO ACHIEVE LONG-TERM GOALS EXCITING - MORE LIKELY TO STICK TO PROGRAM IF GOAL IS EXCITING. SHOULD BE FUN! RECORDED KEEP A RECORD OF WEIGHTS LIFTED. CAN BE VERY MOTIVATING! DONT LET THE FEAR OF FAILURE KEEP YOU FROM SUCCEEDING! STAY POSITIVE! STRENGTH TRAINING PSYCHOLOGY MOTIVATION THROUGH COACHING COACH OR INSTRUCTOR MUST BE MOTIVATED

THEY MUST KNOW YOU AND THE FACTORS THAT DRIVE YOU. IF YOU TRAIN PRIMARILY TO PLEASE YOUR COACH (OR WORSE, TO AVOID THEIR WRATH) YOURE UNLIKELY TO ACHIEVE YOUR POTENTIAL! POWER OF PARTNERSHIP HAVING A TRUSTED TRAINING PARTNER IS A GREAT MOTIVATOR! COMPETITION, ASPIRATION, AND EMULATION CHOOSE A PARTNER WHOSE STRENGTHS COMPLEMENT YOUR OWN EXAMPLE: YOUR PARTNER MAY BE MORE GIFTED PHYSICALLY BUT YOURE MORE FOCUSED MENTALLY. BENEFITS OF A WARM UP WARM UP: BENEFITS:

TO ENGAGE IN EXERCISE OR PRACTICE BEFORE ENTERING A GAME OR CONTEST 1. INCREASED HEART RATE TO PREPARE FOR WORK 2. INCREASED BLOOD FLOW THROUGH ACTIVE TISSUES (INCREASED METABOLISM). 3. INCREASED SPEED OF CONTRACTION AND RELAXATION OF WARMED MUSCLES 4. REDUCTION IN PRE-WORKOUT MUSCLE STIFFNESS 5. BETTER USE OF OXYGEN BY WARMED MUSCLES 6. BETTER QUALITY AND FLUENCY OF MOVEMENT FROM WARMED MUSCLES 7. HIGHER TEMPERATURES HELP NERVE TRANSMISSION AND METABOLISM IN MUSCLES 8. INCREASED MENTAL FOCUS ON THE TRAINING AND COMPETITION PLANNING YOUR TRAINING KEY TERMS: WEIGHT: THE WEIGHT TO BE LIFTED REPETITION (REP): EACH TIME A WEIGHT IS LIFTED SET: GROUPS OF REPETITIONS ARE ORGANIZED INTO SETS. (EG. 3 SETS OF 10 REPS) 1RM (ONE REP MAXIMUM): THE MAX AMOUNT OF WEIGHT YOU CAN LIFT IN A SINGLE REP OF A GIVEN EXERCISE.

%1RM: THE PERCENTAGE OF YOUR 1RM THAT A WEIGHT REPRESENTS. (175 = 80% OF 22O 1RM) PLANNING YOUR TRAINING TRAINING INTENSITY: THE GREATER THE LOAD LIFTED, THE GREATER IS YOUR TRAINING INTENSITY (%1RM). FINDING YOUR 1RM WARM-UP! CHOOSE AND LIFT WEIGHT THAT IS ACHIEVABLE. AFTER A REST OF A FEW MINUTES, INCREASE WEIGHT AND TRY AGAIN. KEEP REPEATING UNTIL YOU ARRIVE AT HEAVIEST WEIGHT YOU CAN LIFT WITH GOOD TECHNIQUE! KEEP IT SIMPLE!

START OUT WITH AN EASY PROGRAM LOW VOLUMES, FEW EXERCISES, AND SIMPLE LOADING PATTERNS. STAY AWAY FROM THE MUSCLE MAGAZINE WORKOUT! (FOR ELITE BODY-BUILDERS) BASIC PLANNING PRINCIPLES SELECT A SMALL NUMBER OF HIGHLY EFFECTIVE EXERCISES PUT LARGE, MULTI-JOINT, COMPOUND EXERCISES AT THE CORE OF YOUR WORKOUT (CORE LIFTS). AVOID DOING 3, 4, OR 5 SEPARATE EXERCISES THAT TARGET ONE BODY PART. DONT OVERDO THE SETS YOU SHOULD DO A WARM-UP SET FOLLOWED BY 2 OR 3 ACTUAL WORK SETS. INSTRUCTIONS FOR BUILDING YOUR DAILY WORKOUTS CHOOSE 2 CORE LIFTS 3 SETS ***IDEALLY YOU WILL WANT TO DO THESE FIRST. A Bench Press

Incline Press B Deadlift Power Clean C Front squat Back squat CHOOSE 3 AUXILIARY LIFTS 2 SETS ***THESE ARE SUGGESTIONS. YOU CAN REFER TO THE BOOK FOR MORE OPTIONS. NOT PICK THE SAME LIFT MORE THAN ONCE IN A WEEK. ***DO Chest & Back Biceps & Triceps Shoulders Calves & Buttocks Quads DB Flys

Inner-bicep curls Arnold Press DB Bench press DB Row Rear lateral raises Back Flys Hammer curls Bicep curls Tricep press Bench tricep extensions Tricep kickbacks Bench dips Seated DB press Lateral raises Frontal Raises Bent-over rear deltoid raises DB side bends

Any kind of squats Roman deadlifts Sumo deadlifts Leg curls Calf raises Kettlebell swings Glute/ham Any kind of squats Leg Press Leg extensions Walking lunges BASIC PLANNING PRINCIPLES ALTERNATE TRAINING ALTERNATE BETWEEN MUSCULAR FAILURE WITH PERIODS OF WORKING IN COMFORT ZONE PROGRESS LOADS SLOWLY PROGRESSIVE OVERLOADING OF YOUR MUSCLES IS KEY TO DEVELOPING STRENGTH.

SMALLER JUMPS ARE BETTER! (ADDING 5LB TO LOAD = ABOUT 3% INCREASE) BY APPLYING THESE PRINCIPLES, YOU SHOULD BE WELL ON YOUR WAY TO CREATING YOUR OWN TAILORED TRAINING PROGRAM!

Recently Viewed Presentations

  • Chapter 3 Nuclear Radiation

    Chapter 3 Nuclear Radiation

    Chapter 9 Nuclear Radiation 9.1 Natural Radioactivity Radioactive Isotopes A radioactive isotope has an unstable nucleus. emits radiation to become more stable. can be one or more of the isotopes of an element Nuclear Radiation Nuclear radiation is the radiation...
  • Review of qualitative Research AND PRINCIPLES of Qualitative

    Review of qualitative Research AND PRINCIPLES of Qualitative

    * Types of Qualitative Research Grounded theory Ethnography Phenomenology Field research * Strengths and Weaknesses Strengths Depth of understanding Flexibility Weaknesses Subjectivity Suggestive, not definitive Limited generalizability Mixed methodology is possible * Qualitative Research Terms ...
  • Bucolic - MRS. TATUM'S AP LANGUAGE

    Bucolic - MRS. TATUM'S AP LANGUAGE

    Word structure: Latin root word man ... Hebrew, literally: ear of grain; the word issued in the Old Testament by the Gileadites as a test-word for the Ephraimites, who could not pronounce the sound sh (Judges 12:4-6) ...
  • Shaving With A Manual Razor

    Shaving With A Manual Razor

    Put a small amount of shaving cream into the palm of your hand. Brought to you by the Washington State School for the Blind Preparation Dab a thin layer of cream onto your face. Starting below your left ear, moving...
  • Is the Foreign Supplier All In? Service and

    Is the Foreign Supplier All In? Service and

    Words, Phrases and Concepts . Territorial limits. Traditional notions of fair play and substantial justice . ... related to a product fortuitously ending up in the forum state. Personal Jurisdiction in 30 Minutes. Ins. Corp. of Ireland (1982) Insurance Corp....
  • The Design of Scalable, Consistent, Autonomic, and Elastic ...

    The Design of Scalable, Consistent, Autonomic, and Elastic ...

    DSL. Web replacing Desktop. Sudipto Das {[email protected]} In the last few years, we have witnessed a trend where web applications have been replacing desktop applications and large numbers of applications are now accessed via the browsers. DSL. DSL.
  • Traffic Calculation - Yola

    Traffic Calculation - Yola

    Erlang. An Erlang is a unit of GSM traffic measurement.. an Erlang represents the continuous use of one voice path. it is used to describe the total traffic volume of one hour. For example, if a group of user made...
  • Understanding Writing: The Rhetorical Situation PURDUE OWL STAFF

    Understanding Writing: The Rhetorical Situation PURDUE OWL STAFF

    The facilitator may also choose to have the class participate and offer examples about the role of personal factors in hypothetical writing situations—an editorial letter about gun control, an article about home schooling, or an argument about drunk driving penalties....