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

  • The Use of An American College Library by Esl Students: an ...

    The Use of An American College Library by Esl Students: an ...

    Thank you Language Learning in the Library: Exploring How ESL Students Use Academic Libraries Karen Bordonaro, Ph.D. Information Literacy Services/Instruction Coordinator James A. Gibson Library Brock University Ontario Library Association February 2, 2007 RESEARCH QUESTIONS Do ESL students make use...
  • The Laws Of Surds.

    The Laws Of Surds.

    DIFFERENTIATION Outcome 3 Using differentiation (Application) Finding the gradient for a polynomial Increasing / Decreasing functions Max / Min and inflexion Points
  • Upphaf blæðinga viðhorf til blæðinga

    Upphaf blæðinga viðhorf til blæðinga

    Upphaf blæðinga viðhorf til blæðinga Herdís Sveinsdóttir 14. október 2005 Markmið fyrirlestur Nemendur kynnist sálf-félags-líffræðilegr umfjöllun um blæðingaskeið kvenna allt frá upphafi blæðinga til tíðahvarfa.
  • WP _ Barriers, RTD Goals and Jointly Executed Research

    WP _ Barriers, RTD Goals and Jointly Executed Research

    Economic aspects of willow growing in Sweden Håkan Rosenqvist, SLU Sweden Thanks to different EU projects, SLF and Värmeforsk for funding
  • Como ValorarCorporate BonosFinance y Ross Westerfield Jaffe Acciones

    Como ValorarCorporate BonosFinance y Ross Westerfield Jaffe Acciones

    There are three cases: Zero growth in dividends Constant growth in dividends Differential growth in dividends 5.10 Summary and Conclusions (continued) The growth rate can be estimated as: g = Retention ratio × Return on retained earnings An alternative method...
  • Integers

    Integers

    Integers. Grade 9 Applied Mathematics. M. M. Couturier. Integers. An integer is a whole number that can be either greater than 0, called positive, or less than 0, called negative. Zero is neither positive nor negative. Adding or Subtracting Integers.
  • Christopher Columbus

    Christopher Columbus

    Christopher Columbus. He landed in the New World on October 12, 1492. ... A.D. 1000- The Vikings- Leif Ericson- Scandinavia . The Crusades- A.D. 1000 and A.D. 1300 . ... Ponce de Leon- Governor of Puerto Rico-tried to find the...
  • Affordable Care Act: Implications for School Systems

    Affordable Care Act: Implications for School Systems

    "The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than...